The fitness center is a complex of specially designed exercises and the rules of the diet, which are aimed at improving the appearance, that is to say the figure. Gym class is rewarded by encouragement, good health, beauty and an excellent physical shape. With their help you can effectively reduce your weight, improve muscles, make a beautiful figure, as well as the strengthening of the health. The huge popularity enjoyed by the group classes of fitness, and tours.
Today, developed a variety of training programs, which address a wide range of tasks. Solve problems of thinning, the registration in the manner determined settings, increased muscle mass, as well as the strengthening of the same muscles and joints.
It should be noted, that the gym to lose weight traditionally brings together absolutely different types of cargo – including strength exercises, and stretching exercises, aerobics and cardio. Preparation of the complex of special exercises for the physical exercise occurs therefore, for all the groups of muscles that have been applied in full.
Why is it so important to the conditioning program
Many people ask quite logical question: how with the help of fitness you can achieve rapid weight reduction and improve the muscle tone? To do this it is necessary to: eat well, do cardio to burn the fat cells, as well as strength exercises, to train the strong and the relief of the muscles.
All of the above must be taken into account in the development of training programs of physical conditioning, so that, as a general rule, include some of the pieces. In the first place in any program are cardio. Presented by bike (such as the variant with a stationary bike), run, jumps, swimming in the pool or dance of the elements. Along with training this part of the program is about 15 to 20 minutes. Then, you can proceed directly to the implementation of the special exercises. The best option will be to training every day, of certain groups of muscles.
Let's look at an example:
- Monday – exercises for the belly and the sides, as well as to the back;
- the environment, the buttocks, the thighs and the feet;
- Friday – back, shoulders and arms.
Therefore, they will be more qualitative developed all the muscles, and have sufficient recovery time for the next class.
Today on the internet downloaded thousands of videos with exercises for individual and whole of their complex. Download these lessons on your computer totally free. So that you can practice at home by yourself, without having to visit the gym.
The improvement of the way through the fitness happens, of course, not a day. The first obvious result of their inquiries appears in about a month. Partially going to get rid of fat deposits – the figure of the catch-up and be consistent. But the mass of the body until they do not decrease because the weight of the "fused" the fat is replaced the weight increases in the volume of the muscles. But already after a couple of months, which can perfectly wait for the release of 5-6 kilos of more.
The basic rules
If you are determined to fight against the overweight and enhance their appearance, should be in the first place to ask how to keep the good physical form. There are several rules, which will depend on the result.
- The regularity of the training sessions. If your goal is to lose weight, laziness must be its enemy. Only if they perform exercises regularly, you can get the expected result. If you prefer independent learning in the home, it is advisable to devote himself to music – so it will be more fun and more active.
- Of the complexity. Can not concentrate on a single muscle group (even if this is your most problematic area) or do only cardio-load. It is very important to work your whole body in the complex.
- The healthy eating. Is the renunciation of the candy (in large amounts), of fatty acids, are detrimental to the health of the dishes and semi-finished products, in the limitation of yourself in alcoholic drinks and the complete waiver of this pernicious habit like smoking. The diet must make a rational and balanced use. Enrich your fruit, nuts, vegetables, cereals, nuts, dairy, fish and meat. Eating in excess, is prohibited.
- Fitness must become a way of life. You can't treat fitness as to the 2 months of diet. If you have made the choice in his favor, therefore, you steel an adherent of active and a healthy life style, nutrition, sports, as well as the beauty and the health, that will be given.
The use of the fitness for health and slimming
The fact that the gym is very useful for the shape, you understand, I think that all. Therefore, we will focus on what is not least important for the improvement of the health. As a rule, people do not especially reflect on it, until we do not have a clear evidence of your need. For example, the sedentary lifestyle inevitably provokes pain in the back or in the regularity of repetition, headache.
If you are trying to maintain your health, you need to very carefully refer to the signals that it emits your body, and take preventive measures. The sooner you do, the better your health. And the fitness in this case – is the best help, because:
- The training of the back muscles will help ensure the backbone of a good support, and this means that you forget the pain and in addition to correcting the posture.
- Exercise improves the circulation of the blood, because the body receives more oxygen. And this, in turn, influences favourably in the job of each organ and improves the overall well-being.
- Specially designed exercises provide the joints more mobility and that will make the blood circulate more active. In consequence, there will be pain in the legs and the popping in the joints.
And, of course, the most important thing is that you should always listen to your body and, of course, the advice of the coaches, fitness experts and qualified doctors.
Who is contraindicated fitness
Categorical contraindications for this type of physical load, unfortunately, are present. The good news is that we don't have much. So, it is prohibited the exercise of gymnastics when:
- the constraints of mental states, mental disorders and epilepsy;
- injuries of the heart muscles of the organic nature, migrated from heart attack;
- oncology;
- complex injuries of the spinal cord;
- brain injuries that have recently moved.
In these cases, your doctor may allow only the classes in the physical culture of medicinal and individually. Temporarily unable to practice in the moment of aggravation of any chronic disease, acute respiratory infections, and even, strange as it may seem, the lack of sleep.
In addition, there is a list of diseases in which the fitness is not completely prohibited. Adjustments in the training you will need to perform:
- The varicose veins. No squats, attacks, jumps. Static electricity is excluded. The pace of the executions of the exercises should be moderate. Make it possible lying down or sitting.
- Diseases of the joints. Do not allow the jump, the power and static loads with more weight.
- When high blood pressure. It is better to choose in the quiet pace, yoga, and pilates.
- In the period of pregnancy. It is necessary to attend to certain classes of a course called "Fitness for moms". Only with the authorization of the gynecologist with the 12th until week 38.
The results of
For those who want to get in shape through fitness, it takes a lot of perseverance, diligence and patience. Since the result does not appear in several days. But, as they say, everything that comes, is all your. Reset weight back, no longer will, and the muscles extended period of time, will delight you with its energy.
Many experienced people, who have managed to prove, in a struggle with their weight for a variety of the diet, in spite of all chosen fitness. And not in vain. It is one of the most effective ways. Customers, in their majority, positive, and say that if the loading is done correctly, the extra kilos will go without a trace, and, in exchange, you get a beautiful and slim body.