The secret of excellent physical shape is known practically to everyone: healthy lifestyle plus exercise stresses. However continually postponing the beginning of trainings, too often using fast food and breaking the day regimen, you step by step move away from physical perfectness. Time to get it together and to put the body in order came!
Instruction
1. Adhere to healthy nutrition. Remember that the breakfast has to be dense, the lunch — nourishing, and the dinner — the lung. The best dish for morning meal is the porridge. It is known that to contain in grain "long" carbohydrates which sate the organism with energy till the lunch. Whenever possible eat more seasonal (not imported, but local) fruit and vegetables, they contain the maximum quantity of vitamins and minerals. From rolls and confectionery it is better to refuse or minimize their use. Also you shouldn't be fond of coffee, tea, purchased juice and carbonated drinks. The best friend of the healthy organism — clear water.
2. Get enough sleep. For full work of all systems of the organism it is necessary to sleep not less than 8 hours a day. During this time there is the restoration of energy resources and also muscle fibers that promotes their growth. As a result, trainings become more effective. Well air the room before going to bed, and is better at all leave the window leaf open: continuous inflow of fresh air will make the dream stronger, and awakening — the lung.
3. Develop the set of exercises answering to features of your organism. It is better to do it together with the coach who not only will pick up the correct loading, but also will save from mistakes during performance of exercises. The complex surely has to include warm-up, exercises on those groups of muscles which you want to put in order, and the extension. During warm-up it is possible to carry out any movements which will allow to warm muscles. For example, bendings, turns, arms swings, legs and even dancing pases under favourite music. Before the main part of the training it is recommended to execute several cardioexercises allowing to strengthen the cardiac muscle and also to increase the volume of lungs. Treat such exercises: occupations on the exercise bike, the racetrack, jumps through the jump rope or on the place, rises on the step or the bench.