If to plan the life, it is possible to be in time a lot of things. Very often people complain that they have no time for sports activities. It is just necessary to make the training plan, having picked up under it the gymnastic complex, and you will always have the opportunity to work.
Instruction
1. Before making the set of exercises, it is necessary to be defined how many days a week you are ready to give to physical training. Professional coaches recommend to distribute power loading every other day, for example, to do exercises on Tuesday, Thursday and Saturday. On Mondays, Wednesdays and Fridays too you shouldn't idle. These days it is necessary to be engaged in the overall physical fitness, like physical exercises or stretching exercises. On Sunday it is possible to make day off.
2. It isn't enough to make the training plan and to carry out the certain gymnastic complex. It is necessary to know that in the main days the training has to be the most intensive. In "floating" days it is possible to be limited to easy jog or just outdoor games.
3. To make the set of exercises, it is necessary to consider age and level of training. The person is more senior, the more long there has to be the warm-up. The same concerns also people with very low preparation or without it.
4. The first month professionals advise to pay attention to all groups of muscles to raise the general tone of the organism. During this period the loading has to make 50%. And only after 4 weeks of regular trainings it is possible to start the full-fledged trainings directed to the separate parts of the body demanding adjustment.
5. Generally full-fledged occupation takes 1.5 hours. From them the first 15-30 minutes is the warm-up as which run, driving on the exercise bike, fast walking can act. The next 45 minutes it is, actually, training including power exercises on legs, the press, hands, hips. The last the quarter of hour need to be given to the extension. She will save from delayed onset muscle soreness and will make muscles elastic.
6. If you want to tighten all body, and not just legs or the press, it is necessary to alternate exercises for the top and lower part. For example, on Monday, Wednesday, Friday you swing hands and pectoral muscles. On Tuesday, Thursday, Saturday – buttocks, legs, calves. Though the press also shakes indirectly at push-ups, squats and other exercises for top and the bottom, for this area it is necessary to take away separate occupation.
7. Beginning to train in house conditions, consider that even beginners need to do not less than 10 repetitions in 3 approaches on each part of the body. Otherwise loading won't be felt in general.
8. Very often, having made the gymnastic complex, people relax and repeat it infinitely. And through time with surprise notice that exercises don't work any more. Muscles get used to loadings and cease to grow. That it didn't occur, change the complex each 2 months.