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Reintră în formă rapid după Sărbători

joi, octombrie 31, 2019
|
scris de World Class Romania

Raul Toma, personal trainer World Class, îţi arată cum îți poți recăpăta tonusul după vacanță.

Înainte să intri în panica kilogramelor acumulate în vacanță, este important să înțelegi că un exces de 1-2 kilograme puse în perioada Sărbătorilor nu este o mare tragedie și că poți scăpa rapid de ele în decursul a câteva antrenamente normale.

Dacă încă ești în vacanță și nu ai cum să ajungi la sală, poți rezolva problema la fel de simplu. În astfel de situații eu îmi aloc zilnic 15 minute pentru un antrenament scurt şi intens, pe care să îl pot face acasă sau în parc, dacă vremea îmi permite. Dar, reține că aceste 15 minute trebuie folosite la maximum, pentru a beneficia din plin de efectele lor. Fără pauze, fără scuze, fără amânări.

Do it yourself!

Ce poţi face acasă, fără aparate cardio, fără greutăţi, fără antrenorul personal? Eu unul îmi pun muzica preferată (cea care îmi dă o stare de energie şi mă ţine în priză), mă asigur că am o sticlă cu apă lângă mine, pun o saltea pe jos şi fac următoarele exerciţii, fără pauză, constant ca număr şi ritm, timp de un minut fiecare:

- alergare pe loc cu genunchii la piept
- flotări
- burpees
- crunch
- jumping jacks
- extensii pentru fesieri la sol
- sărituri cu ambii genunchi la piept

După ce execuți o serie, bei o gură de apă şi începi a doua serie.

De ce trebuie să ții cont

Să ai un ritm constant de execuție, să nu numeri câte repetări faci, să nu te grăbeşti la începutul fiecărui exerciţiu (ai totuşi un minut timp de lucru), să respiri regulat la fiecare repetare.

Beneficii multiple

În primul rând, îi vei oferi corpului porţia de mişcare zilnică de care are nevoie. Te asiguri că metabolismul rămâne alert, putând asimila alimentele ingerate, chiar dacă într-o cantitate mai mare. Astfel, nu întrerupi antrenamentele brusc, indiferent unde te-ai afla, iar revenirea la sală nu va constitui un calvar, la sfârşitul concediului (indiferent de perioada anului). Nu îţi strici rutina de sală, supraantrenând grupele musculare, pentru că lucrezi doar cu greutatea corpului tău, neexistând stresul pe o singură grupă musculară.

Tag-uri:
Antrenament, Exerciţii, Fitness, Sală, Training, World Class

INSTAGRAMS
by @worldclassromania

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So many colors , good cheer, dancing and prizes.
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All kids can take part in:
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