Fitness for young girls
Fitness / / March 30, 2016
full fitness course specifically for those who have not yet had time to become an adult!
Fitness can discover at any age - no one argues.But did you know that fitness is a law, "the sooner the better"?If your daughter has not yet had time to become an adult, do not waste time in vain, help her to love exercise!We need arguments?You are welcome.
Youth - is the peak of the internal forces of the body, this is the maximum endurance.With each passing year the forces decrease.If at 17 hours of training in the gym - a piece of cake, then 27 it would require nothing less than heroic.Therefore, a sin not to take advantage of the unique capabilities offered young age.Think about it, the more they did not submit.It is time.
Doctors know that with time the problem of excess weight in women is only getting worse.So why not begin to deal with it as soon as possible?In the 16 years really to lose 2-5 kg per month is not very sweatshops training.And in 25 years of such only dream about.The lion's shareof fat cells formed in childhood and adulthood we come to the fact that accumulated at a tender age.Consequently, the basis of a slim figure have to lay in his youth.That's two.
Good habits - is what allows you to follow a healthy lifestyle, not because it is necessary, but because we like it.That is, not only to fight for slim, beautiful body, but also enjoy it.If you start to play sports at a mature age, will inevitably have to break yourself.No one is born with a craving for good!Therefore, the healthy and the right have to accustom ourselves at the dawn of life.This three.
Do you have an assistant - fashion.Recently, a fitness noticeably younger.If at the beginning of the 80s aerobics was the lot of "those who are over thirty", but now regular visits to the gym have become the prerogative of the young and beautiful.So now developed a really historical background to today's teenagers into adulthood have a decent sports baggage.That's four.Well, enough reasons to teach her daughter to fitness?
- Before you begin, enlist the approval of a physician.Fitness can lead to an exacerbation of a young girl indolent disease, of which you were not even aware.This hidden infection of the urogenital tract, heart rhythm disturbances, skin rashes, and more.Bad teeth - also a reason to postpone the pool.Physical activity causes increased blood flow, so that the infection of the patient's tooth can easily get to the most remote corners of the body.For example, hit the kidneys.
- Take a shopping trip to equip their child sports form the latest fashion trends.Saving can not be here: in the old shorts and a T-shirt she just will not be able to love fitness.
- Take at first with the daughter of a promise that she would not miss a workout.Then she will be involved, and your control will become redundant.
- Track mode daughter: if she will sleep less than 8-9 hours, the training will not benefit.During sleep the body recovers from the stress.If sleep is not enough, gradually accumulated physical fatigue.In the future, it will lead to overtraining, which is a dangerous condition, almost a disease.
- Convince daughter keep a food diary.Explain to her that food should be taken in small portions 4-6 times a day (and it's not chips!).At the same time, check yourself, what you feed your family?Is there enough in your family meals of protein, carbohydrates and fats?
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girls This training program is divided into three monthly stages.The first stage - is familiar with exercise and fitness equipment, which are available at your club.You will be three times a week to carry out strength training for the muscles of the body plus the twice a week to arrange a kardiosessii (in other words, do aerobics).At the second stage you start to engage on separate complexes for different muscles, still three times a week.At this stage, you increase the intensity: doing more sets and increase the weight of the workers.Adding another session kardionagruzok.In the final stage you will also work on the separate program (for each muscle - a single set of exercises).But it will add one more exercise for each muscle.A cardio have already carried out 4 times a week.Starting from the second stage of the exercise will be grouped according to the principle:
- 1 training session - legs
- 2 training - chest, triceps, deltoids
- 3 training - back, biceps, press
If you have enough time, then up to the 10th week of the program (when the number of sessions reaches 4 times a week) and plant weight training and kardiosessii on different days.But if you want to combine the power and aerobic exercise in the interest of time - no problem.However, here we must follow this order: first - trainers, then - aerobics.And finally, one more condition: do not forget to include in your weekly schedule at least 2 days of complete rest from the sport.Such "thrashing" the regime is vital for the body.These days, for it is like rebooting a computer.
- distance the following programs with the utmost punctuality!Resist the temptation to increase the weight beyond measure, or stomp on the treadmill in the morning until the evening.This program was developed for you the best specialists in fitness.Any changes will only hurt the end result.
- Keep a training diary in a beautiful cover.Take it with you to the gym and marks it all Realized exercises, number of sets, reps and weight performance.Diary will remind you of the order of exercises.And do not try to keep the complex in the head!Even a pro fitness go to the gym diaries under his arm.
- You muscles ache the next day after a workout?Nothing wrong!Maybe more, and stop!Another thing - acute traumatic pain in the joint.At this point do not hesitate!Run to the doctor!
| Warm-up and stretching |
Many miss a workout - and make a fatal mistake.The load on the "cold" muscles are guaranteed to lead to injury.Before weight training, do a little five-minute warm-up.Walk on the treadmill or exercise bike pedal twist - this will increase blood flow and warm up the muscles.In addition to working sets to any exercise add one more set - warm-up.It is made the first, but the weight of taking about half the usual.
also need to do cardio before the workout.The first 5-7 minutes should be spent on it, to how to warm up your muscles.Time spent in the workout.The offset most aerobic session is not.After a workout, do not forget to stretch.Why after, and not before?Because your muscles are properly warmed up power exercises.The "cold" muscles tight ligaments.Trying to stretch properly may result in injury.Stretch only those muscles that you load in training.
without aerobic training can not do: it not only burns fat, but also increases the endurance of the heart.And it is useful to you in the strength training.To get stuck on the same step aerobics, which usually offer fitness clubs, not worth it.Much nicer aerobics outdoors: rollers, running, brisk walking, biking, swimming ... The first month train in a lightweight mode, well, then gradually increase the load.Do not take yourself!Dizziness, shortness of breath, fatigue bends sharply on the knees - this is unacceptable!What's next?
And what to do when you finish the three-month program?Take a break from it.Arrange a holiday week.Of course, this does not mean that all seven days will have to lie on the couch.Play bowling, badminton, tennis ... But about the gym, forget!
After a week of rest you start to train again, but ... To be engaged under the old scheme it makes no sense: in the three months you have become a different, and then you load and new needs.These tips will help you understand how to modify the training program.
- "Spread" on different days of those muscle groups over which you used to work in the same block.For example, combine training biceps and triceps.
- Take the weight and do more repetitions smaller: 10-12.
- for a couple of sessions hire yourself a personal trainer and ask him to show you new exercises to replace their previous exercise of the complexes.
- Try coach techniques such as supersets, drop-sets, combo sets.
- Instead of the usual aerobic exercise engaged Interval training (trainer will show you what it is).
- Read the best-selling book "Fitness Training"!It will make you a pro in the world of your new hobby.This book will help you make yourself the following three-month program!
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27, 04, 2016