Those who have been involved in sports for a long time know that sometimes you come to such a state that training becomes a burden. And there are two solutions to this problem: overcome yourself and still go to training or score, coming up with an excuse.
But there is also a third way. How about making your workout more interesting with new techniques, exercises, and ideas? Recently I had such a situation, and I decided to come up with a few similar ways. There were ten, and here they are.
TRX
These wonderful things are not yet in all halls. But the last two weeks, since they appeared in my gym, I just do not leave them. TRX are two special bands with loops that allow you to replace many machines. Their main feature is that they strongly involve the stabilizing muscles.
Try push-ups or pull-ups on these loops, and you will feel your whole body trembling. This suggests that stabilizing muscles, which are quite difficult to use with other exercises, are included in the work.
crossfit
CrossFit is becoming more and more popular. A mixture of weightlifting and workout was able to win the hearts of sports fans, and now almost everyone knows about crossfit.
One of the benefits of CrossFit is that for many of the exercises you don't need special simulators. Enough only body weight and sometimes the crossbar. you can read more about it.
Interval cardio
An excellent choice for those who, like me, are tired of looking at the time counter, at the landscape that does not change outside the window, and watching how their feet move below while running on the track. When you start running intervals, you simply won’t have the time, and most importantly, the strength, to concentrate on anything other than running.
And again, Lifehacker is already about interval training, and I advise you to learn more about them. This is not only an extra way to diversify the routine, but also the opportunity to spend much more energy than with regular cardio.
Sets
If you are into bodybuilding or fitness, then using sets in your workouts can make them more interesting, productive, and harder. Drop sets, supersets, negative, partial and forced reps - the choice is very large.
Competitions
If you go to training with a friend or friends, then nothing prevents you from arranging small competitions. Starting with the usual ladder and ending with those who shake or sit down more. The only thing I ask you: know the measure and do not stand on a par with idiots who, in order to brag to their friends, hang more than necessary on the barbell. will not keep you waiting.
ladder is sport game, in which two people pull up or push up on the uneven bars in turn. Starting with the first repetition, in each subsequent approach one more is added. And so on until one of the players gives up.
Get outside
If you are used to exercising in the gym, then street training will be a real discovery for you. In addition to the fact that running on the street is simply more interesting, because you can look at the world around you, exercise on outdoors much nicer.
In addition, in any city there are many sports grounds with horizontal bars and bars, and these two shells are enough to train the whole body.
Weightlifting
In the wake of CrossFit, some also thought about weightlifting. And not just like that, because weightlifting is the progenitor of fitness, bodybuilding and crossfit. Despite the fact that in weightlifting there are only two exercises: a jerk and a push, - it’s still incredibly interesting to do it. I advise you to try, but only under the supervision of a knowledgeable person. You don't want injuries, do you?
Statics
One of the most famous static exercises is the plank. But there are many others as well. Moreover, almost any exercise that you do can be turned into a static one.
Are you pulling up on the horizontal bar? Hold in the middle position for a few seconds. Do push-ups? The same advice. By adding static exercises, you will be able to develop muscle strength and tendon strength.
Wear
One of the most effective ways not to get bored in training. Try to finish your workout at least once, not when you feel like it, but when you no longer want to live on this planet, and your body seems to have turned into a cluster of nerve endings.
Do so. And you will want to repeat it.
Explosion training
Fitness and bodybuilding are fairly monotonous sports. But nothing stops you from changing that. Increase the speed of the exercises several times and do it with maximum speed. Prove to others that jocks and fitness athletes are not slow turtles!
Do you have ways to diversify your workouts? Take with you to treadmill Smartphone doesn't count.
People might be in great shape if you ate healthy and did more exercise. There are several nuances caused by this statement: healthy eating does not always satisfy the appetite, and most of us really do not like to exercise. After all, if you don't exercise, most forms of exercise are actually pretty boring.
1. Connect fantasy
Sometimes exercises become boring due to the fact that you use the same machines and exercises in the gym. Try different kinds workouts, and try to do the exercises in a new way each time. This way, you probably won't get bored with exercise, and you won't give it up altogether.
2. Exercise in the air
Often the environment you train in can determine how quickly you get tired of a routine. Outdoor activities are great way to diversify your workouts. The whole world is yours, so get out on Fresh air and enjoy.
3. Practice with a friend
Working out with a friend is always more fun than working out alone. Also a bonus: You can encourage each other, this will help both to be in better shape.
People say that watching TV will make you a couple of pounds fatter, but there is a way to make your workouts more interesting. Do your workouts in the TV room. You can watch your favorite TV shows and exercise at the same time, and this time will pass faster.
5. Music time
Another way to speed up your workouts is to do them while listening to your favorite music. Choose songs that are upbeat and upbeat so you can really burn calories while keeping up with the beat of the music.
7. Challenge yourself
If you have something to work in one direction, then you will find that you enjoy doing more exercise. Challenge yourself every day. For example, if you can do 20 squats today, aim for 25 tomorrow, and 30 every other day. When you set a goal for yourself, you will be more inclined to achieve it. Try!
8. Eat healthy
9. Wear comfortable clothes
It is possible that you are wearing the wrong workout clothes and feel uncomfortable in them. Don't worry about fashion or style. Comfort should be your first concern. If it is uncomfortable, you will probably get frustrated with training very quickly.
10. Don't do too much and too fast.
Some people think they can do the toughest workouts right away and get very disappointed when they find out they don't have that level. physical training which is needed. Severe frustration can be a reason to stop exercising. Start with slow, easy workouts and gradually move on to harder ones.
At the physiological level, our body quickly gets used to the loads, so it needs a regular shake-up, that is, a change in the type of training or intensity. Usually, a plan is used for this, in which training cycles are prescribed in advance. For example, a week of intensive training followed by a less intense program.
In running, the same technique is used, but as an addition, within one week, you can alternate different types of training. Firstly, this format develops all the necessary qualities for running - strength, endurance, speed. Secondly, workouts differ from each other in format, and this does not get bored.
Below is the program for a week of three different types workouts, but before you start practicing, learn the basic rules of running.
How to run
- Inhale slowly through your nose, exhale through your mouth. On acceleration, this will not work - you will have to breathe through your mouth and nose at the same time.
- If during a workout an unpleasant painful spasm occurs in the throat, most likely you have not warmed up well. Switch to an easy run or walk to recover.
- While running, relax your shoulders, move your arms freely along the body, tilt the body slightly (1-2 degrees, no more) forward.
Where is the best place to run
Running surface depends on goals, type of training and preferences.
- If you are planning a workout with accelerations, then a stadium is suitable, it is easier to calculate the distance run. Standard sizes– 200 or 400 m.
- If you need slides for strength training or you're a cross-country runner, choose a park or forest.
- If you are a road runner and are planning a long run (5, 10 or more km), then choose asphalt running. For example, along the waterfront.
How to dress for a run
- Clothing should be comfortable, preferably tight. It is important to choose equipment from modern materials, with mesh inserts that help not to overheat. Eliminate cotton clothes - wet clothes prevent sweat from evaporating.
- Choose running shoes, they should not rub or press. Don't forget extra breast support.
Read also Checklist: How to choose running shoes for outdoor training
Can I drink while running
You can and should at any time, in small sips.
When is the best time to cancel a run?
If you have old injuries, varicose veins, spinal problems or inflammatory processes in the body, consult your doctor first. It is better at the beginning of the journey to understand what you need to do and what is better to refrain from.
Weekly workout program
Allocate 3 days for running training per week on our program: sprints, interval training, acceleration on the rise.
1. Sprints
For such training, an open stadium in spring and summer or an indoor arena in autumn and winter is suitable.
How to run:
- Warm up: Run 4-5 laps at a slow pace.
- Main work: 200 m acceleration followed by a 400 m rest. During the rest, run very slowly.
Complication: you can reduce the distance for rest. For example, to recover not 400 m, but 200. Then the format will be as follows: 200 m - acceleration, 200 m - recovery.
2. Interval training
Interval training is similar to sprints. The main difference is that in sprints you give 90-100%, that is, you run at your limits for a very short distance. IN interval training you also need to accelerate, but 65-80% of the body's capabilities are involved and the duration of the fast part increases.
How to run:
- Warm up: run 1-2 km at an easy pace, 6-7 minutes per 1 km.
- Main work: acceleration 30 seconds followed by rest 1.5–2 minutes.
- Number of repetitions: 6-8 times depending on the preparation.
3. Acceleration on the rise
Climbing or hills complicate the workout. An excellent format for developing strength abilities - upward movement is added, large quantity muscles. After running uphill, road running feels easy, and that's what it's designed for.
I will not carry the topic for a long time, because you need to work a lot. Let's write everything short and clear.
1.
Bench press (regular grip).
Modernization: reverse grip bench press.
Why change your grip on the bench press at all? horizontal bench? After all, you need to work on increasing weight, you need to raise the barbell, press it to the limit ... These are all the pink dreams of the old bodybuilding. So to speak, oldschool bodybuilding. Today, the training methodology is changing somewhat, athletes are looking for new, more effective exercises, after which they replace the old ones.
2.
Pullover.
Modernization: pullover head down.
Lie down on the bench, only now the chest does not look up, but the back will look up. So, you put a barbell on your back, it is advisable to use not very big weight so that he does not pass on your chest. Then we do the usual barbell curls, only in such an unusual position. Slowly we go down, then with a sharp movement we return to starting position. Be careful not to injure yourself while doing the exercise.
3.
Deadlift.
Modernization: sumo pull.
This exercise is already often seen in gyms, because the sumo-style deadlift has a number of advantages:
— ease of exercise
— reduce the risk of injury
— opportunity to use more weight in repetition.
The biggest plus, perhaps, can be attributed to the second - an exception, or a decrease in the possibility of injury. Of course, it cannot be ruled out. After all, you can often get injured when you just walk down the street like this, on foot. Have you done sumo deadlifts? No? Then I advise you to watch the following video:
4.
Side dumbbell raises.
Modernization: lifting the dumbbell with support.
Very effective exercise, at least, I personally have already seen him performed by fitness instructors 3 times. Everything is quite simple. You need to cross with one hand (most often this support is a crossover), then take a dumbbell in your friend’s hand, preferably not too heavy, tilt your body a little to the side and raise the dumbbell. We do the same lifts, only with one hand, which works out the shoulders even better.
leg workout is undoubtedly one of the most challenging tasks that you encounter on the way to the body of your dreams. A lot of strength is required for your legs to look truly impressive and harmonious. If you look, most of the visitors gym doesn't really like to swing his legs, because - It's hard!
But here one catch is revealed, if you do not train the bottom of your body, then your figure will never look harmonious, and a large torso on small legs is also ridiculous.
If you decide that you still need legs, then I will give you some tips that will help you progress in increasing the size of your legs very quickly:
1. Use a different number of repetitions in each set in one workout
Everyone is used to the fact that low reps are used when working on strength, and medium and high are best suited for muscle hypertrophy and endurance development. Therefore, usually, depending on the goal, we use the number of repetitions that we consider appropriate to achieve our goal at a particular moment. I suggest you use all rep ranges in one workout. Choose your favorite leg exercises. Do the first approach with a maximum weight of 5 repetitions, do the second approach for 10 repetitions, respectively, the weight will have to be reduced compared to the first approach, and the third approach will be for us as much as 20 repetitions. This circuit will allow you to shock your muscles in new ways, resulting in increased hypertrophy.
2.Use Method 21
What it is. This is a type of training in which one exercise is performed in the amount of 21 repetitions, but not just like that, but using different phases of the movement, 7 repetitions in the stretched position of the muscle, 7 repetitions in the middle position and 7 in the final phase of the movement, thus an unusually strong effect is achieved, contributing to the increase in muscle volume. It is best to use this type of training in isolated exercises- flexion and extension of the legs in the simulator, for example
3. Change the pace of the exercise
In addition to changing the number of repetitions in each approach, very effective way workout is to change the pace of the exercise. For example, if you do 15 repetitions in an approach, then do the first 5 as quickly as possible, making full use of explosive force, do the second 5 repetitions deliberately slowly, spending about 5-7 seconds on the positive and negative phases, do the last repetitions at the usual pace for 2 seconds for each phase.
This style of training is very beneficial in the long run. very good effect on the development of explosive power, which you will need when you go out to, for real serious weights. Also, this training has a very good effect on hypertrophy.
4. Use Giant Sets
Giant sets are the execution a large number exercise one after the other without rest. This is very similar to circuit training but only on the bottom of the body.
5. Supersets with exercise changes
Try doing front squats in a superset with normal, non-stop, set the weight so that you can do only 5 reps in front squats, as soon as you do them, immediately put the barbell on your back and continue to squat, but with the barbell on your back, and then return it to your chest, in the end you will get about 12-15 repetitions per approach, you yourself understand 12 is better than 4.
Use all these tips and your legs will never leave your upper body.
