Do you plan to return to sport after the long break? To make return triumphal and at the same time safe, it is necessary to follow simple rules. Ksati, these rules will be useful also to beginners.
It is heavy to start trainings after the long break again. From personal experience I know that usually you face the following problems. M
yshets wean from loading. It is followed by loss of muscle bulk, labor, endurance. Heart and lungs wean from heavy loadings. As a result you are tired quicker, you are restored more slowly. To execute the former set of exercises it is problematic. Joints and ligaments lose elasticity that leads to injuries. The motivation and desire to train otstutstvut.
How to return former results and to go further?
Everything begins with motivation. Motivate yourself on trainings. For this purpose it is possible will remember what forced you to play sports earlier or to find new options. The motivation conducts the person to the hall. There will be enough all the rest for 2-3 times.
We reinterpret the warm-up role. Now warm-ups has to be more, than earlier. Warm-up is your warming up before loading (the elasticity of muscles and ligaments increases) – the risk of injuries decreases. Warm-up is your training of the dykhalka (increase in speed of work of respiratory organs and blood circulation) – the operability of the organism increases. Warm-up is your combat readiness (increase in the tone of nervous system) that does the training of more effective
We reduce the main loading. Safely the best result is divisible on 2. From the personal pyt: 75 squatted. In the first training after the break I do at most 40. Yes, it is a shame. But as a result: I allow the organism to remember the technique and to fulfill it on repetitions, smoothly I include the organism in training process, there are no dismounts and decrease in motivation.
If there is desire to throw with weight the post, remember the word "lactic acid" which is formed in the organism and delivers the great deal of trouble (and pleasant things, of course too) - in a day or two muscle pain will surely come after the training. Usually, the loading is higher, the sensations of pain are stronger. They say that the hot bathtub or the sauna help to kill pain after the training. But in my case – it never worked. Therefore I prefer and I recommend to begin with small that next day nothing came off.
Gradual increase in loading. Yes, you will more slowly get into the shape, but is more comfortable. So, it is less risk to break from trainings.
We reconsider the diet. The organism training demands. it is more than proteins and carbohydrates, polyunsaturated fats, vitaminchik, iron and other minerals.
Here they simple, but very important rules of entry into training process. Yes, these rules work also for beginners. Only Paragraph 3 which turns into definition of the permissible load more likely changes.
Achievements in sport and work! Who where, and I – on the training.