Lana-web. gillana > Fitness > How to exercise at home independently of My advice and recommendations based on personal experience, is addressed to those who decided on their own to exercise at home or in the Park, without the advice of a personal trainer. Order your individual set of exercises were the most effective, first of all, identify the problem areas of the figure. And muscle groups that need more careful study. Then view the exercises for each muscle groups and select those which are most suitable for you. Make your individual basic package. As a rule, it consists of a warm-up, which consists of 5-6 exercises for development of flexibility or coordination, and basic complex. The basic exercises is yoga exercises for the abdominal muscles, arms, legs, back, thighs, muscles of the cervical and to strengthen the muscles of the chest. Do not ignore the warm-up and do not start immediately with complex strength exercises. And muscles, and breathing have to be prepared. My exercise workout will help you build a their own individual, though mine is time-tested and results. In order to evenly work all muscle groups and to distribute the load on them, you can use my circuit exercises, which I have long been used for their self-study. Mon. – Thu. – additional to the basic complex of exercises for the muscles of the hands and feet watts. – Fri. - exercises to strengthen back muscles, the cervical and the press Wed. – Sat. – focus on working the chest muscles, hips and buttocks of the armed Forces. – easy or complex output, depending on mood, health and circumstances. Optimal amount of exercise for each muscle groups – 8-10. The ideal will be to conduct physical exercises in 2-3 sets with 2-3 minutes of rest between them, in order to give an opportunity to relax the muscles and restore breathing. The increase in muscle mass occurs during 2-3rd approaches, when the muscles begin to tire, if they are not trained, and they require more tension to the exercise. Start with the minimum amount of exercise, 5-6, consider the reaction of muscles after training, after 6 hours or in the evening, when engaged in the practice in the morning. If you do not have any pain and you start to feel your muscles, what do they have and where located, if, after the first exercises, you feel a burst of energy, cheerfulness, a desire to increase the load and complement your individual set of new exercises, all right then. As it should be – it is a natural reaction of a healthy body to the fact that nm finally began to care. If you have any nagging pains in the muscles, it is difficult to raise hands or walk, sore muscles or back – then you overestimated their strength and it is necessary to hold a 2-3 day course of self-rehabilitation: the sauna to warm up muscles and relieve pain, and then massage or self-massage. Effectively can help the drugs to reduce muscle pain. When you continue your independent physical exercise, reduce the number of exercises and their amount. To avoid such complications, read some practical advice. Rule 1. Objectively rate the degree of their physical fitness. Do not try to achieve the ideal within a week. Decide what you want to be in six months. Or attach a large mirror your photo on which you like your figure. Rule 2.The last meal should be 1.5-2 hours before training. If hunger ignore all your arguments, then for 30-40 minutes before training, drink a glass of juice with pulp or biolife is a proven tool and really helps. Rule 3. If you want to drink before the start of exercise, during, or after them, then drink pure water or mineral water without gas, in reasonable quantities. It is necessary to compensate for the loss of fluids that the body loses with sweat, but not to overload the gastrointestinal tract and the kidney during exercise. Rule 4. If there was a long break in sports, start a workout with my usual load of muscles already weakened. Reduce it by half for the first lesson. And increase the load gradually. The rule of gradualism is especially useful for those who have just decided to do their own individual set of exercises. Rule 5. Evenly sculpt all muscle groups – it is useless to only strengthen the muscles of the back, abdomen, or chest. When performing any exercise involving all muscle, only the load on them is different. If you strengthen only one muscle group, then everyone else will begin to respond to such treatment of muscle pain, because they are not prepared for such loads. Rule 6. Each class additionally work with a muscle problem areas. Include 2-3 exercises to strengthen this muscle groups to your basic package, to strengthen them for a shorter period. And pay them attention in those days, when you do them more intensively. Rule 7. Rule consistency and regularity. Its implementation depends only on your persistence and commitment, desire to achieve their results. Believe my experience: better daily 15-20 minutes to do warm-up and minimum set at home or in the Park than one workout a week in the gym. We hope that these guidelines will help you more effectively carry out their independent exercise. My set of exercises. Your complex of exercises for stretching and strengthening muscles, I was 3 years ago. And try to execute it regularly. In the end, without training in the gym, my figure remains slender, and the muscles elastic. Continue reading Warm-up before training in the gym or complex morning exercises. After stretching, pre-stretching and strength exercises, the body and muscles, cardiovascular and respiratory systems, prepared for more serious power loads. You can perform complex morning exercises. Read deletemessage and self - massage - how to perform correctly. To massage and self-massage to be effective, they must be performed in sequence. General massage includes massage of legs, thighs, lumbar region, hands, shoulders and back massage. Read deleese article sitepornbase article? Share the link with your friends! Popular articles Section Createraster Health Section of the Women's club Contact information Lana-web. Yavorsky website 2012 >> Copyright © >> lana-web. ru - author's site about fashion, style, beauty, health. Copying site materials is allowed only if there is an indexed reference to the source