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The trainer itself: how to make a training program, sport and an active lifestyle

For those who are intrigued by my advice to independently compose a fitness program, I am writing a separate topic. This, of course, is not an individually developed program, but the principles of its formation can be understood by the communities.
General scheme

one. Warm up You can start it with the very cardio, which many consider a panacea for body fat. At first you can jump with a rope, run or just dance. So we will launch the cardiovascular system.

After it is necessary to warm up the muscles, ligaments and joints: rotate the limbs in all joints in a full circle, make a light stretch. By the way, stretching is not only twine. Hands, spine, too, need to pull. Especially carefully knead those parts that will be actively working.

2. Actually exercise complex. They can be done in five circles of 10-15 repetitions each. If there is at least some level of preparedness, you can detect 10 minutes and do the complex continuously, counting how many laps you have time to do. Or work on the principle of tabata. We work 20 seconds, 10 we have a rest – so 4-8 minutes.

3 Hitch, so that the muscles recover faster. I love to do a significant stretch at this stage. The whole body is warm enough and you can make amazing results. And stretching will relieve tension and the effect of clogged muscles.

And now in detail about the second part. How to pick up exercises? If we talk about exercises with its own weight, then the base can be called squats, push-ups, pull-ups, twisting on the press and lifting the legs.

Pulling up not every untrained woman can do. If conditions exist, you can pull up on a low crossbar with heels resting on the floor. And you can replace this exercise with a boat.


one. Squats You can vary the width of the legs: from the leg together to the wide apart. You can do alternately kick your foot forward, backward or to the side and squat. When confidence appears in the correct technique – add burdens.

2 Push ups You can also vary the position of the hands. For those who are hard to do from laying down, you can push out from a low stop. Or in a support lying, but from knees. The last option personally seems to me more productive than push-ups with emphasis. In any case, we make sure that the back was flat: the priest did not fall down and did not stick up in a heap.

3 Pull ups I started with help, and over time, when I was able to do a couple of pull-ups myself, I began to increase the number. If the pull-up does not fold, you can work your back with a boat.

In the prone position, lift up one by one or at the same time arms and legs. You can simultaneously dissimilar hand and foot. It’s a good thing to do a dolphin – rolling by alternately lifting your arms or your legs.

4. About twist on the press, probably no need to tell. Variations of mass and this is the first thing that women begin to study. In addition to the twists, it is necessary to lift the legs, placing palms under the ass.

For your own program, it is enough to choose one exercise from this list and make them according to the algorithm described above. In a week or a month, change one exercise variation to another. Or three times a week to do three different variations – do as you like.

So in general, and tops. You can talk about each item a lot and for a long time, but it’s enough for your own program.

Successes to you and purposefulness!

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