The efficiency of any process depends on its organization. This thesis is relevant also concerning such process as the training. In order that you hadn't to complain of excessive fatigue or muscle pain that you weren't disturbed by too slow growth of results or in general their absence, organize the training process correctly.
It is required to you
- - training program;
- - small towel;
- - small bottle with drinking water;
- - the correct diet focused on time of sports activities.
Instruction
1. Muscles need not less than 48 hours to be restored and process the received loading. Therefore daily trainings aren't simply excessive, they are harmful. Be engaged in power exercises three times a week and in addition organize yourself one-two cardiotrainings. It can be the cross-country, ski walk on average pace, swimming or driving the bicycle.
2. Never begin the training with big loading at once. Warm-up is obligatory regardless of which you are engaged in the type of fitness. In order that muscles "woke up", sinews and sheaves became elastic, it is enough to spend 10 minutes on running more expensively or the exercise bike. The great way of warm-up are jumps through the jump rope.
3. Having chosen the program of exercises, don't remain it true all life. Change it at least once in six weeks. It will help not only to make your trainings more interesting, but also to involve all groups of muscles in work more actively.
4. Lately in fitness the big distribution was received by cyclic trainings. Training process is organized in such a way that the athlete performs exercises for different groups of muscles one after another, without making between them pauses. Small rest comes only in breaks between cycles. For one occupation from two to five cycles are carried out. The similar way of the training is very highly effective, but demands that all exercise machines which you involve in the cycle were free. Analyze employment of exercise machines in your gym and make the training program so that you never had to wait.
5. Take in gym the small towel and the small bottle with water. To wipe sweat the towel more esthetically, than the hem of the sports T-shirt, and be put to the small bottle from time to time. Active release of sweat during the sports occupations leads to the fact that blood becomes more viscous, heart receives big loading, pumping over it. The floor of liter of water, drunk during the training by small drinks, will help you to solve this problem.
6. Don't get drunk and don't gorge on before trainings. Also harmfully and to come to occupations with the empty stomach. You need forces to carry out the training program. It is recommended to eat food in two hours before the training. This term is enough that the received nutrients directed to your muscles.
7. Surely include in the training of stretching exercise. They are recommended to be carried out between approaches to apparatuses to increase susceptibility of muscle fibers to the received loading. Besides, stretching perfectly helps to finish the training. Stretching after classes within 5 - 10 minutes, you will calm the pulse, will put breath in order and will work over elasticity of joints.