Monthly Archives: February 2021

Physically active people who constantly keep their muscles in good shape manage to organically weave training into their lives. Classes in the fitness club give them pleasure and joy, help them cope with pressing problems, and serve as a source of strength necessary for their main activity.

For beginners, it is easier to adapt with some theoretical training. It has been established that for the correct selection of the diet, the system of physical activity and the time for its implementation, one should take into account the physique, the features of which are inherent in the genotype. Bodybuilders prefer Sheldon’s classification, dividing people according to morphological characteristics into three categories:

• Endomorphs are people with a slow metabolism, prone to obesity and losing weight with great difficulty.
• Mesomorphs are proportional, looking like real athletes if desired. Looking ahead, we can say that their activity is almost equally effective at any time of the day.
• Ectomorphs – they are characterized by thin, long arms and legs, thinness, sinewy, hard-to-develop muscles.

However, in reality, all these signs are found in every person.

The choice of time for training also largely depends on the chronotype and type of higher nervous activity.

MORNING WORKOUTS

Most suitable for “larks” who can easily get out of bed early morning. It is believed that early exercise, especially on an empty stomach, is optimal for endomorphs, since the body needs to intensively burn stored fats to obtain the necessary energy. And the increased metabolism persists for many hours.

Other benefits:

• During classes in the fitness club, you acquire a charge of vivacity and strength for the whole day, a good mood, a willingness to master knowledge or perform feats of labor;
• discipline is brought up. Practice has shown that it is much easier to train yourself to go in for sports in the morning than after a hard day’s work;
• if you prefer to go outside, you can enjoy the clean fresh air, low crowds, no distractions;
• the body rested overnight is ready to work in full force. Morning is the best time to lose weight.

Disadvantages:

• the person is not yet fully awake, the muscles are not warmed up, so the warm-up should be carried out completely and in accordance with all the rules;
• before strength training , you must definitely eat a hearty meal, which will also take time;
• Intense physical activity early in the day can cause overwhelming apathy and fatigue by the end of the day.

DAY WORKOUTS

They are considered the most versatile, suitable for people of any physique and chronotype. Group fitness programs during this time can be attended by schoolchildren, students, and adults with flexible working hours.

Benefits:

• the upcoming lesson obliges you to have lunch, but does not allow overeating, which has a beneficial effect on the beauty of the figure;
• by four o’clock in the afternoon, the body temperature rises, the lungs function perfectly – these are optimal conditions for running, dancing , stretching, cycling, crossfit, aerobics and other group fitness programs that involve intense physical activity;
• physical activity perfectly relieves stress experienced in the morning;
• improved blood supply to the brain will allow you to continue working fruitfully and cope with complex tasks;
• at this time, endurance, which is important for resistance exercises, increases, and muscle mass grows better.

Disadvantages:

• suddenly arising urgent matters can disrupt the planned trip to the gym ;
• if it happens during lunchtime, there may not be enough time to complete the entire planned complex.

EVENING TRAINING

Most suitable for ectomorphs and “owls” that develop vigorous activity closer to sunset. And in general, group fitness workouts gather at such a time the maximum number of participants. This is not surprising, because the most common working hours of offices and institutions are from 9.00 to 18.00.

Benefits:

• in the early evening, at 5-6 o’clock, strength training with weights, requiring considerable endurance, as well as exercises for pumping up muscles, are most productive;
• after 7 pm, yoga, body flex, stretching, body & mind , etc. are preferable . They allow you to get rid of the stress accumulated during the day and relax. The exercises included in the complexes strengthen different muscle groups, form a beautiful posture, develop flexibility that prolongs youth;
• a person who has eaten 1.5–2 hours before a workout will not gorge on before bedtime.

Disadvantages:

• physical activity makes people with a labile nervous system agitated, preventing them from falling asleep for a long time. Therefore, the advice of qualified specialists is to finish classes before 10 pm, giving yourself time to calm down. Later, it is advisable only for a relaxing swimming ;
• people who are not very organized may have several reasons during the day that prevent them from going to the gym after work. This is banal laziness, and a spoiled mood, and an invitation to meet with friends, so it takes a lot of willpower not to succumb to temptation.

FINDINGS

Few of the working people can afford group fitness workouts in the morning or in the evening in accordance with theoretical calculations, and there is no one hundred percent connection between the time of training and their results. Regularity, perseverance, desire, mood for success are important. The body itself will tell you what it needs, and then you will not have to torture it – the results will not be long in coming.

Whatever type of physical activity a person is fond of, the main goal should be to improve health, improve health, and improve the quality of life. In addition to the correct selection of exercises, a balanced diet, sound sleep, and proper rest will help to achieve this.

This program will allow you to strengthen your pelvic floor muscles, open your pelvis, improve blood circulation and even heighten the sex experience!

As you exhale, rounding your back, you need to twist the pelvis and tighten the deep abdominal muscles, as if pulling them in and up. Try to feel a stretch in the lower back and relax your neck by dropping your head down completely. strengthening the muscles Then, while inhaling, return to the starting neutral position. The back is straight.

“SHOULDER POST”

The starting position is lying on the back, legs are bent at the knees, the legs are perpendicular to the floor, the feet are at the width of the pelvis. Emphasis on the work of the buttocks and pelvic floor muscles, as well as articulation (traction) of the spine.

As you exhale, twisting the pelvis, tighten the buttocks, draw in the deep abdominal muscles, creating a “vacuum effect” and lift the pelvis, leaving support on the shoulder blades. The neck is relaxed. As you inhale, return the pelvis to the floor, stretching the entire spine along the floor.

“ROLL”

Emphasis on the work of the pelvic floor muscles and the articulation of the spine.

Having grouped, pull in the abdominal muscles and, maintaining this strength, perform a roll, touching the floor with your shoulder blades, and then come back. Try to do the exercise smoothly.

WE REVEAL THE MUSCLES OF THE INNER THIGH

The starting position is sitting on the floor, with straight legs open as wide as possible to the sides. Legs active, create traction through the heels. Begin bending forward with your back straight, creating a gentle stretch of the inner thigh muscles. Hold this position for 30-40 seconds.

BENDS TO ONE STRAIGHT LEG

Starting position is sitting with one leg extended to the side.

While inhaling, keeping the buttocks pressed to the floor, tilt to the side, towards the straight leg.

INVERTED POSITION

Group, lift your pelvis and extend your legs up to an upright position.

Tighten your glutes and abdominal muscles. Feel active legs, stretch your toes up. Hold the position for 30 sec.

If your pregnancy is proceeding with some complications or deviations from the normal course of pregnancy, your doctor will prescribe your bed rest. However, even after stopping attending a fitness club and observing strict bed rest, you can exercise your muscles by doing stretching exercises without getting out of bed. The only thing is that you should still consult with your doctor, who will most likely allow you to perform a set of such exercises.

By gently stretching several times a day, you will improve circulation throughout the body, thus relieving muscle tension and resulting discomfort. Stretching works on muscles, warming them up and increasing flexibility.

Like the Kegel exercise for pregnant women, stretching your muscles requires regular exercise. At first, do the stretching exercises once or twice a day, one set of 5-12 reps. Gradually bring the load up to three times a day. Do the stretching exercises slowly and gently, without using unnecessary force or sudden movements. Stretching should feel like a gentle massage.

Perform muscle stretching movement during exhalation; hold this position while maintaining the normal breathing rhythm. In this case, stretching will have an almost meditative effect on you.

• Perform rotational movements with your wrists, neck, shoulders, and arms extended to the sides.
• Press your chin against your neck and hold it in this position for a few seconds, and then lift your chin up. After that, tilt your head to the side.
• Stretch your arms up, bend your elbows and straighten your arms again.
• Stretch your arms along your torso and lift them up one by one.
• Lying on your side or back, extend your arms over your head and stretch well: with your hands up and your heels down.

Future mothers must be told about this method in a lesson on preparing for childbirth. What is the essence of Kegel exercise for pregnant women? It strains and trains the pelvic floor muscles that surround the vaginal opening, urethra, and anus. These muscles, like everyone else in our body, become stronger if they are used and exercised frequently. However, most women simply do not know how to do the Kegel exercise correctly, so they cannot reap all of its benefits.

WHY DO PREGNANT WOMEN NEED KEGEL EXERCISE?

The changes taking place in the body of the expectant mother – increased blood volume, retention of more fluids, growth of the uterus with the baby – increase the weight that the pelvic floor has to withstand. Exercising it strengthens the muscles that provide this support. They also prevent urine from leaking out, improving bladder control. By doing Kegel exercises to strengthen the pelvic floor, you will not only strengthen these muscles, but you can also feel how they work – to contract or relax. This experience will be invaluable in the process of trying.

HOW TO FEEL THE RIGHT MUSCLES?

Stop the flow of urine by clenching the muscles while urinating. You need to feel the pubococcygeal muscles, which you need to train. Squeeze them for three seconds and then relax. Try not to use the muscles in your hips, buttocks and abdomen. Straining other muscles will not get the desired result from the Kegel exercise, as you will create pressure around the opening of the urethra. This will only make it harder for the pubococcygeal muscles to contract.

HOW TO DO THE KEGEL EXERCISE?

Once you’ve identified the right muscle, first tense it for just a couple of seconds. Then do about three sets of 5-10 squeezes each day. Gradually increase the duration of one squeeze to 10 seconds. Start doing three sets of 25 contractions per day. Such exercises can be performed anywhere and at any time, they are completely invisible to others. In the case of rapid fatigue of the pelvic muscles, you need to reduce the number of contractions, but increase the number of approaches.