Home workouts: How to overcome laziness and change life in 10 minutes
"Burn the glutes and no excuses now", - An optimistic trainer Anne Renderer with an ombre hair and a dazzling smile says to me: she is always in shape and everything turns out right the first time. Previously, these girls made me angry immensely, and all the fitness at home seemed to be a pretense - well, I got up and did, you think. Excuses - this is what haunted me, until I realized in one decisive morning that I had to lie down on the rug and wring out - now or never. Excuses take different forms, but take root in character: first, for a good workout, of course, you need a new form and sparkling sneakers and without the collaboration of Stella McCartney with adidas you will not look into the gym.
Then - and this seems to be a separate topic of all women's forums - a subscription to the gym, bought in a fit of holiday panic, happens to almost everybody, which is not so close, it's not time, and who will exchange dinner with friends and going to the movies for sweating on an ellipse ? Then these subscriptions are distributed to girlfriends for half the price, when it turns out that the crowd on the simulator is the same as in the queue for a travel ticket in the subway, and the pool, no matter how much he praised, still smells bleach. Sometimes it turns out that dressing before strangers, and a shower somewhere in the city after a workout is a separate adventure, especially at minus 10.
And here already tricks begin. A methodical overview of super-popular materials on how to make an ideal body in 10 steps is procrastination in action. Thirty attempts to do it yourself - from yoga and Pilates to dancing and strength training, where you can not linger longer than a month. A promise to friends and family, made after the fifth glass of champagne that is enough to live like that. The ever-open page of the super-popular website about the use of the bar and the thought "Someday I will stand in this bar as well as down time for five minutes." My favorite trick is “Why do I need sports? I just won't eat”, which people who work at 16 o'clock and order a salad of 300 calories for breakfast, lunch and dinner and coffee to get at least some strength . Been there, done that - that is why there is still a lump in the throat at the mention of balsamic vinegar or anything that can be poured into the leaves of lettuce, so that they acquire at least some nutritional value. Of course, there are thousands of people who fit sections and fitness rooms - and this article is not for them. This article is similar to me - all those who tried to go to the gym dozens of times and changed twenty sections before figuring out what really suits him best.
A separate obstacle to training is the sporting past. Almost every post-Soviet child had several sections where he tried himself and was used to doing tricks by the hour right after school. As a result, you really have a great stretch and immunity, but subconsciously you are still waiting for the trainer, who will give you a standard for the day, check the time on the stopwatch and scream when you tinker. There was still a great collective exercise on the press - you raise your legs above the ground and hold for a couple of minutes. I lowered it down - I let the whole group down, and an exercise on a new, excellent army practice. Someone, probably, ten years in the sport have taught themselves to practice without discounts on the early rise and the day of the week, but not me. And judging by the popularity of all things associated with the word "fit" - I'm not the only one. We all know that we need to take care of ourselves and health, move more and sit less, but in the end we dream that you can get into a warrior posture at any time and immediately for an hour (spoiler: no!), Look at the monitor, we eat one and overeat another.
Good training for yourself does not begin with hatred of excess weight and not with a ban on whole categories of products.
Anyone whose profession is related to a healthy lifestyle will tell you that training brings more joy and benefit when done for something, not in spite of. A healthy lifestyle has never been about winning at all costs, doping and super-effort, namely, that everyone can make themselves fresher and better through healthy daily habits. Fat-burning courses, breath-holding comic exercises, a half-marathon for a couple of months, and running with car tires in the basements, after which you want to spit out your lungs, of course, work — just like any emergency measure. An athlete friend told me how to lose three kilos in one day while wearing a cellophane suit. Yes, look even "Fox Hunter" - to get into the right weight category, the main character literally jumps out of his pants for several kilograms, vomits in the bathroom and sweats with all the water he drank the week before. At 35, these bodies are worn out, athletes work as trainers or go into the armed forces, a torn tendon will never be healthy, and at 50 or 60 all these "hryas!" and "ehegey, look how I can!" sure to remind yourself.
At the gym, you can easily save money and time if you force yourself to exercise at home. And the most important thing is not to force yourself, but honestly, without fools, to want to strengthen your whole body in a few minutes in the morning and make it the very habit that remains until the end of life. Read the confessions of 70-year-olds - they all regret that they drove by cars where they could walk, and did not make snares in the morning. YouTube has long contained all the secrets of a healthy lifestyle - free and simple (I will tell you more about the best workouts in the next post). And all that is needed is the truth to want to make your own and so good and fresh young body also very flexible, strong and obedient. To avoid sudden fractures and sprains, lethargy in the limbs and fatigue in 12 days.
Good training for yourself does not begin with hatred of excess weight and not with a ban on whole food categories: no matter how the conspiracy theories around the fatal triad of "salt, sugar and fat" are drawn, there are dozens of cases when homemade fat and nutritious food makes you feel better than purchased supposedly "healthy." All the right things are done out of self-love, and if the eternal sad question is "how to lose weight by the summer?" replace with "what to do to feel amazing?", the tips almost change to the opposite. Movement in fitness is good not because something burns and organizes there, but because our body, which from the beginning of civilization climbed trees, built pyramids, danced around fires and hunted predators, for centuries has been sharpened in rooms with tables and chairs, where there is literally nowhere to turn around.
Good training starts in the morning. From a glass of water with a lemon or an easy walk - and then a dog with which you need to walk can come in handy, or the opportunity to walk on foot some way to work. It is experimentally proven that morning workouts really speed up metabolism and make the brain think better during the day and not be sad about the little things. In addition, there is nothing easier and more relaxed occupation on an empty stomach. And when the ambulance doctor told me that he always took out 15 minutes for gymnastics in the morning, I was ashamed forever and made a promise never to invent excuses about my doing sports some other morning. If it is really difficult to wake up - washing with ice water will bring you to life and from anger you will want to jump on the rug for a few minutes, and you don’t need more.
Your trainer is a person who does not say “you are a fat, sluggish loser!”, But “look, it is not difficult, sooner or later you will also succeed”
Finding your trainer, even if you will be your own, is really the hardest thing in fitness. This is a person with a suitable intonation and the right mood, whose presence does not say “you are a fat, unwieldy loser!”, But “look how easy it is, sooner or later you will succeed”. If for a long time it is impossible to find something of your own, then so be it and instead of one serious hobby (yoga, capoeira or zumba) in sports you will have a dozen superficial ones. But if it brings joy - who will judge you. The perfect workout lasts as long as you want, but it should take place every day. At least 7 minutes, but most often I do 10, and when the sun outside and the mood is especially good (or when I know that I eaten a burger and potatoes the night before), I insist on 30. And so that it was not a routine, it’s better to find different - from relaxed stretching to hardcore Thai boxing - for different days, seasons and well-being.
Any good gymnastics begins with a sip and slow workout, running on the spot or a bicycle, in general, any simple and fast cardio exercise that will accelerate blood. It is not a secret that the body remembers our actions, and after some time the same exercises will no longer bring results - this is why we need regular courses for alternating exercises, so that, on the one hand, the body is constantly in good shape, and the other is that you captured different muscle groups with your exercises. Each yoga trainer will tell you that holding your breath is the most dangerous mistake in fitness: first of all, because you are hinting at the body: “This is super-effort, this is extra-situation, now I’ll get together!” Doing exercises on even breathing while inhaling and exhaling is probably one of the most important rules neglected by many coaches of sports clubs. Muffled breathing means little oxygen, which means triple efforts on level ground. In this regard, another rule - fresh air and an open window.
As for the form - it is usually not needed. The main thing - sports underwear and clothing made of a fabric that allows air in which it is not hot. Most exercises can be done better barefoot, but my personal favorites are sport ballet flats for dancing with leather soles. And one more personal hint - a burning belt on the stomach or special leggings, if there are any problem areas on the body (I have a waist). All coaches advise to start classes with two types of dumbbells and additional weights that can be mounted on the arms and legs. As soon as the exercises seem too simple to you, the additional weight will instantly change the load. Other equipment: yoga mat, "brick" (although it can be replaced with a pillow) and a belt for stretching, which can be used while stretching is not very good.
Stretching is definitely necessary for the body, especially for runners - but it is most often forgotten or not done on time. Stretching is the most pleasant thing in training, the cherry is on the cake, and it happens at the very end, when the body is warmed up with decent loads. It is not necessary to strive for the string - although everyone who devotes a lot of time to stretching, sooner or later they sit on it - but half of the twine and stretching the back and arms should be done by everyone who sits at the desk for a long time. The most ideal combination is stretching in the morning after gymnastics and evening stretching before bedtime, which can charge you for another half hour of reading your favorite book. Long evening classes can be fraught with just sudden vigor and the inability to lie down before 4 am.
Nervous obsession with proper nutrition will disappear along with overweight, and a huge chocolate with tea will no longer cause a feeling of guilt.
And the most important rule of training for yourself - the pain should not be, and the effort should be pleasant. The pain is a sign that some things are not yet within your reach, and there is nothing shameful or bad about the fact that after a few months of regular training, the splits are not given, and dumbbells unpleasantly pull hands. So, it’s not time yet - and considering that you have been playing sports for another 40-50 years, you will have time to do everything. And you also never need to go in for sports, if you are unwell - this is the very coercion and super-effort with which you torture your body while it tries to recover and take a pause.
In parallel with the constant exercise of sports in the morning will come other good habits and go away bad. Coffee and all stimulants will disappear as a species, and you will be inserted even from decaffeinated coffee. It will be harder to smoke cigarettes, knowing that they prevent you from breathing during lunges and push-ups. There will be less reason to drink in the middle of the week - it was the light hangover and headache that most often were the real reason I didn’t want to play sports in the morning. Elevators and escalators will remain for others, and you will easily jump on the steps. Shower after the morning workout will suddenly and painlessly become contrast - and it turns out that those most useful tips on all sites really work in a fabulous way. An air purifier settles at home, and free time finally comes to a relaxing bath - because when you are satisfied with yourself, you can also pamper yourself for 10 minutes in a lush foam. Nervous obsession with proper nutrition will disappear along with overweight, and a huge chocolate with tea will no longer cause a feeling of guilt, because the next day this chocolate can be burned by training, dancing, having sex or taking a long walk. Burn without any excuses, as my favorite trainer says, because why otmazyvatsya from becoming even more cool.
Photo: 1, 2, 3, 4 via Shutterstock