In the fall, it seems like you can relax and stop taking care of yourself. But those who are used to playing sports can no longer do without training. It is by figuring out how to train in the fall that you can get good results. The main thing is to choose the right intensity of training, as well as to choose effective exercises.
It is necessary
- Sports uniforms.
- Timer.
Instructions
Step 1
Pick your exercises first. In the fall, it is better to focus on strength, since the need for weight loss falls. In addition, even a small amount of aerobic exercise will help maintain body tone. Many are engaged because they have a sedentary job, and sports helps to ensure that the back does not hurt. It is better to choose strength exercises with dumbbells and do a lot of reps with low weight. Muscle mass must be kept in good shape. But if you take large weights, the muscles will change visually, and not everyone wants that. Professional athletes eat in a special way and take heavy weights so that muscle mass grows. But if this is not necessary - adhere to this recommendation.
Step 2
Take on a versatile, full-body aerobic exercise. By combining arm, leg and twist movements, you will not only get rid of back pain, but also help your body not to gain excess weight. Tabata systems work well, but in the fall they need to be mixed with strength training.
Step 3
I will give an example of a part of the training.
The first one is warm-up. Take 1 kg dumbbells. Squat to the maximum, so that tension is felt at the very first repetitions (there should be 20 in total, at a fast pace, use a timer).
The second exercise is for the press. Lie on your back, bend your knees and place your feet on the floor. Do crunches, lifting your body from a prone position, trying to pull your hands to your heels.
The third exercise is for the hands. take dumbbells of the same weight. Stand up straight, lower your arms. Raise your arms alternately, bending them at the elbows, try to bring the dumbbell closer to your shoulder.
The next exercise is aerobic. Bend to each leg, standing straight, bent over with a straight back, legs wider than shoulder width apart. Try to reach with your left hand to your right leg, stand up straight, try to reach with your right hand to your left leg, 20 repetitions for each leg, or repeat the exercise for 10 seconds using a timer.
Complete a small set with push-ups. Do 3 full circles repeating the exercises in the recommended sequence.
