Bodisheyping
Training in the gym: you need to know in the first place?
If there is an instructor in the classroom, then you should learn more about his or her qualifications. Emphasize that in a conversation with him, you're going to do bodisheypingom, and not bodybuilding.
Bodisheyping differs from bodybuilding as equipment used in training, and training methods. If you exercise during menstruation or have any more medical problems of the female character, try to consult a trainer woman and not a man, so you can calmly and do not hesitate to get answers to all questions.
What kind of clothes to wear to the gym?
Any that will not hamper your movements. This can be a brilliant fashion tights and old tracksuit in which you are working in the garden; shorts with a t-shirt or sports uniforms worn in the school your daughter.
Most importantly, the clothes were made of a soft elastic material, do not limit your movements. If the bottom of leotards are hard gum, you need to weaken them to the legs can move freely. Be sure to wear sports shoes, so as not to damage the feet while working on simulators.
After a workout, you'll need a shower, so take a towel, soap and a cap. If you come to class in the gym for the first time, bring your girlfriend to class, to feel more confident.
Many health centers have separate rooms for male and female employment. And if in the same room deal only with women, then in another - women and men. In certain hours room is almost empty, you can start attending classes at this time to you, no one confused and bothered.
RememberThat bodisheyping imply strictly individual form of training and lack of competitive moments. Most importantly, first determine which of the simulator is a simulator for the development of the back muscles (latissimus), and some - a simulator for the abdominal muscles (hip flexor), because it is unlikely that you will have difficulty in finding an exercise bike or treadmill rowing.
Do not listen to good advice on exercise and dosage loads that you will give others involved, your sole adviser to be your coach.
Before you begin.
You should engage in performing an exercise at the gym or individual exercises, no more than three times a week, and between workouts should be at least one day of rest.
The maximum duration of exercise, including warm-up, rest breaks and a final relaxation should be from 45 minutes to an hour. Any muscle with regular training influences raises its tone, lose excess fat tissue and changes appearance.
Important to know: In bodisheypinge value of the goods must provide easy to overcome resistance exercise is carried out at a rapid pace. The load can be gradually increased (within reason), but the speed should not be reduced.
The result is increased strength and muscle tone and reduces their volume. In bodybuilding: the value of collaterals (goods) should provide maximum resistance. The exercise is performed at a slow pace, with great effort. As a result, increases the tone and increase muscle size.
Aerobics
Classical Aerobics Low Impact (Li) can be of different levels.
BT Low orA-Intro - A lesson for beginners. At the lesson is learning the basic steps of classical aerobics nizkoudarnoy. Occupation of low intensity and easy to coordinate.
Li 1 - Nizkoudarnaya aerobics without jumping. You will learn a combination of non-stop aerobic movements on average coordination complexity. Average intensity of the lesson. This tutorial is for those who are struggling with excess weight, wants to develop their coordination, as well as to improve the cardiovascular and respiratory systems.
Li 2- Nizkoudarnoy aerobics lesson with the intensity of the load and coordination complexity is above average. Training is designed for trained practitioners.
Li 75 orCardio Low - You have a serious workout for 1 hr. 15 min., Involves a complex combination of movements to coordinate nizkoudarnoy aerobics. High intensity. Lesson only trained. If you are ready for it, by the end of the lesson you will find a lot of fun to perform beautiful and complicated combination of movement and, of course, a pleasant feeling of fatigue.
LiHi - High impact aerobics to running and jumping fits only trained, ie. A. Most of the time you will be working on a high pulse, and hence develop aerobic and aerobic-anaerobic endurance. A significant disadvantage of this exercise can be considered high impact load on the spine and joints.
Step - Aerobic workout using step-platform.
Upper Body - Strength class to train the muscles of the upper body (arms, chest, back, abdominals). This workout with a load of medium intensity and is suitable to deal with every level of preparedness.
Super Sculpt - Power class, aimed at training all muscle groups, with a load of high intensity. Recommended for the best prepared.
TBW- Training with high intensity aerobic part of a long enough in the first half of the class, and frequent alternation of power and aerobic exercise in the second half. In training you can use tap, slide, nizkoudarnoy aerobics, weights and rubber bands. Training is recommended for advanced.
Callanetics
If you want to have a slim and beautiful figure, the Callanetics - this is what you need! Callanetics - a program of 30 exercises designed for an hour of intensive training.
Training contains a unique set of exercises for all parts of the body: legs, buttocks, thighs, arms, shoulders, back and abdominals. Callanetics includes exercises of various kinds of oriental gymnastics and special breathing exercises.
Callanetics - gymnastics, based on tensile and statistical exercises that cause the activity of deep muscle groups. Each exercise is designed in such a way that simultaneously work all muscles of the body.
What results can be achieved by doing "Callanetics"?
1. Significantly improve muscle tone while avoiding an increase in muscle mass.
2. Remove excess fat.
3. Increase the rate of flexibility that characterizes the state of the joints, tendons, muscles. Are you feeling better - the pain recedes! 2/3 exercises that focus on the main system, the so-called "problem areas" - the buttocks, thighs, abdomen. Gymnastics for all ages! If you like quiet occupations and target directed work, then this is for you.
Gymnastics for health
Arthritic gymnastics - a system of special exercises for a complete functional recovery includes elements of aerobics, Callanetics, yoga.
Unlike the joint exercises of shaping and other types of gyms, fitness used in its medicinal purposes. The fitness gym are entertaining or purpose to save people from unnecessary excess energy, which in some cases can lead to injury.
One of the objectives of the joint exercises is the largest possible volume of traffic associated with the abdominal muscles. It should be recalled that it is virtually the main muscle of the body responsible for the welfare of the gastrointestinal tract and pelvic floor.
Articular gymnasticsContributing to vibration (massage) of all internal organs, including the border regions (mediastinum and the tip of the heart). At the same time, this muscle is the front wall of the spine and a bed for the kidneys. Perform a large number of movements associated with the abdominal muscles at the gym is very difficult and requires a large number of these movements to develop these muscles.
It is estimated that during the joint exercises person, even with no athletic training, is able to perform for occupation from 2 to 3 thousand cuts abdominal muscles. This is the number you want to restore blood circulation in the specified area of the body and for general therapeutic effect.
One of the main problems in the joint exercises is to restore the elasticity of muscles and ligaments. After the tempo of the (aerobic) is a set of exercises with the training of various stretching movements with the use of breathing.
Practice showsThat the level of muscle elasticity persist long after the completion of the program, while maintaining the state of these exercises - practically disappears. The course of joint exercises for beginners consists of 12 lessons and is designed for 6 weeks. On the recommendation of a doctor and your desire classes can be further continued in the "advanced" groups with heavy loads.
Choose exercises that you like and always be healthy and beautiful!
In the gym for the figure. What do you need?
Your figure you're not happy, do yourself charging lacks willpower, and in some sports section enroll you do not know? Zazyvno announcements weight, but new-fangled names training complexes sometimes baffled. Therefore, before settling on something, you must know that it is necessary to your figure, really?
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