A beautiful figure is impossible without sports. Surely each of us at one time or another tried to start doing it, but not everyone succeeded, or if it did, it didn’t last long. In fact, the most difficult thing is to start, both from scratch and after a break, and then a person gets involved and continues to study. How to start playing sports? You need to work on yourself, including psychological work, and understand exactly why you need this.
A little about the benefits of sports
Regular physical activity is a great way to improve not only your figure, but also your health. Therefore, before you start exercising at home from scratch, you need to talk a little about the benefits of exercise.
Do you want to learn how to become a fitness trainer from scratch?
Physical activity helps us lose weight and maintain proper weight, muscle mass, and reduces the risk of numerous diseases. In addition, it has been proven that exercise improves mood, activates brain activity, and has a beneficial effect on sleep and libido. They also help maintain proper energy levels. Thus, they help us improve our lives on all fronts, improve both our figure and our health.
Types of exercises
Physical activity comes in a huge number of different types. Here are the most common:
- Aerobics . Typically, such exercises are the basis of any fitness program and include periods of continuous movement. This is, for example, running, swimming or dancing.
- Power . Increases muscle strength and endurance. These are, for example, lifting weights, sprinting, plyometrics.
- Rhythmic gymnastics. Involves basic body movements performed at an average aerobic pace without equipment. These are, for example, squats, lunges, pull-ups, push-ups.
- High intensity interval training . It involves alternating high-intensity exercises first, and then low-intensity exercises or rest.
- Exercises to develop resilience. Help strengthen muscles and improve coordination of movements. These include, for example, Pilates and general strengthening exercises.
- Exercises to develop flexibility . Helps restore muscles, improve coordination of movements and prevent injuries. These include yoga and various individual stretching exercises.
These groups of exercises can be performed both together and separately.
Sport should bring not only benefits, but also pleasure, so try to choose the type that you like. The modern sports industry offers a lot of different programs, from which everyone can choose something that suits them.
Data Search
Nowadays, there are a huge number of sources from which you can draw information. This is the Internet, databases, experts, various studies, etc. The most important thing is not to get carried away and hang on to every word. To paraphrase Pareto's law, “20% of the effort produces 80% of the results.” This law, like no other, applies to working with data. Think in advance about what information will be key for you and concentrate on finding it. There is a long-standing debate about the relationship between qualitative and quantitative methods when searching and analyzing data. Which ones should be used at the beginning and which ones at the end? Most often, it is better to first use qualitative methods (the stage of constructing a hypothesis about possible ways to solve the problem), then quantitative ones (the stage of confirming it). But this approach is not an axiom, so always look at the situation.
Where to begin?
It is important to start playing sports correctly - a lot depends on the start. Before you start training, keep these things in mind:
Need a health check
Starting to play sports is an important stage, and initially you need to understand that it will not harm you, and for this you need to exclude the presence of contraindications, consult with a specialist and undergo an examination.
This condition is especially important for those who have never played sports before, have certain health conditions or are advanced in age. A specialist will help you choose the optimal load option that will only bring benefits.
Making a plan and setting goals
“I want to start playing sports - where to start?” - quite a popular question. Initially, it is important to create a plan that includes your goals and how to achieve them. The activities should be as simple as possible at first, and as your fitness improves, you will make them more difficult.
For example, if your goal is to run 5 kilometers, then first you can add several shorter distances to your plan. When you cope with them, add a certain number of meters until you have completed all the coveted 5 km. Starting with realistic, small, and achievable goals will increase your chances of success and keep you from giving up. If you immediately set an impossible bar, it may discourage you from playing sports at all.
Sports should become your habit
Another important point about how to start playing sports from scratch is to make training a part of your life on an ongoing basis. They should become your habit - this way you can instill responsibility and discipline in yourself.
Choose the time you will devote to sports - in the morning, for example, or in the evening after work. Now get it into your head that this is the time you are training – without excuses or laziness.
Choosing a gym: rocking or fitness
To get a beautiful figure, you will have to work hard on your body. This is where beginners have the question of what to choose – a gym or a fitness club.
An accurate definition of the training goals will help you make the right choice. If an athlete wants to lose weight, tighten body contours, improve his endurance and performance, then he should pay attention to fitness classes. If your main goal is to build muscle mass, then welcome to the gym.
Each of these training locations has its own advantages and disadvantages.
Speaking about fitness, it is worth mentioning its advantages such as:
- accessibility (basic elements can be performed by almost anyone);
- versatility (group classes are suitable for most athletes);
- variety of programs (from strength training to express weight loss).
It is also worth mentioning that when training in a group, it is much more difficult to miss an appointment without a good reason.
Important! Speaking about the disadvantages, first of all it is worth mentioning the cost of the subscription. The second disadvantage is the tight schedule. The athlete will have to adapt to the majority. Another fly in the ointment is the limited enrollment in groups. You may not have time to sign up for the program you like.
People most often go to the gym to gain bulky muscles. Additionally, the cardiovascular system and endurance are strengthened. With a well-developed training plan, working out in the gym, you can lose weight.
The main advantages of the hall are:
- a variety of exercise machines that can load almost all muscle groups;
- weight of additional sports equipment;
- convenient visiting schedule;
- lower cost of a subscription compared to a fitness club;
- individual lesson plan with the possibility of its subsequent adjustment;
- clearer focus on results.
There are some downsides here too:
- lack of experience in using equipment and exercise equipment for beginners (first lessons only with a coach or instructor);
- "full house" in the evening after work.
Each athlete chooses where and how to exercise, but beginner athletes should still consult with experts.
How much do you need to study
A competent program is where to start playing sports. It is important not to immediately burden yourself with trying to set records. According to experts, 150 moderate aerobic exercises per week is enough for a person. You can distribute this time over the days of the week yourself, as is more convenient for you. For example, you can exercise five times a week for 30 minutes or 35-40 minutes every other day.
At first, training should be moderate. Increase their intensity gradually as your training improves. It is also important to know that the body needs rest, and recovery time is as important as the training itself.
Weekly training program
To start playing sports at home, you need to decide what your program will include. Let's give a simple example of a weekly training program that will not require additional equipment and will be designed for 30-45 minutes a day. She will give you a rough idea of how to start classes and help you create an individual program for yourself. Programs can be changed, complicated, varied. The lesson can begin with exercises of any kind.
- Monday . 40 minutes of moderate jogging or brisk walking.
- Tuesday . Rest.
- Wednesday _ Active walking for ten minutes, then perform a set of the following exercises (perform them with a break of a minute between sets, then stretch):
-three sets of ten lunges on two legs, ten push-ups, ten sit-ups from a lying position.
-three sets of ten chair push-ups, ten air squats and ten stretches.
- Thursday . Rest.
- Friday . Half an hour cycling or jogging at a fast pace.
- Saturday . Rest.
- Sunday . Run or long walk for 40 minutes.
This is just an approximate simple program on how to start playing sports at home, which can be used at home. Much depends on what type of activity you choose and what your level of training is.
How to do fitness without a trainer
Eighth. Jump to some height. It must be stable so that you do not get injured. The hill should be thirty centimeters away from you. Jump and jump back as well. Arms and legs are slightly bent in the jump. The swing of the arms should not be large.
Ninth. Make boxing movements with your arms, imitating a full stance and springing movements with your legs. Do it in one place without lifting your feet.
Tenth. Spread your legs wide apart. Lunge up on your toes. Arms are straight, spread up and to the sides. Palms facing out. Do deep squats to knee level. At the same time, bend your arms at the elbows and jerk down to your stomach. Clench your palms into a fist, with the backs facing out. Return to top.
Eleventh . Standing straight, arms down along the body. Wide step to the right with clapping hands above your head. Return to your place. Also to the left.
Twelfth . Standing, legs wide, half squat. The arms are bent, almost touching the head, with the palms facing away from you. We bend the torso towards the right knee. Without changing the position of your hands. Touch your right elbow to your knee. The body was returned to its place. You remain in a half-squat the entire time. Same thing in the other direction.
Thirteenth. Standing, legs wide. Hands on the outer thighs, below the pelvis. The position of the palms is as in “hands on the belt.” Deep squat down, resting your hands on your hips. Get back to the starting position. Do as much as you can.
Fourteenth. Standing straight, hands on your belt. The left leg is forward, half bent, the foot is completely on the floor. Right leg back, straight, emphasis on the toe. Do squats with your right leg, pointing your knee down. But without touching the floor. Straightened the leg. Do this as much as you can. Then change legs.
The fifteenth. Standing straight, arms up. We alternately raise one knee to the chest, then the other. At the same time, we touch this knee with our elbows. They raised their hands and planted their feet. Also the other knee, touch it with your elbows.
Sixteenth. Run in place. But we don’t raise our knees to our chest. On the contrary, with your heels back and up. Just like a simple run.
How to start eating right and exercising: useful tips
To achieve your goals, follow these guidelines:
- Drink plenty of fluids throughout the day. This is important for maintaining normal water balance in the body. When you exercise, the body actively loses fluid, and this balance needs to be replenished. You can drink water before, after and during training.
- Optimize your nutrition. Whether you want to lose weight or gain muscle, nutrition matters a lot. It should contain enough proteins, energy-providing complex carbohydrates, and plant components. Try to give up harmful products - look for healthy alternatives.
- You should always warm up before training. It will help significantly reduce the risk of injury during exercise, prepare the muscles, help improve results, and also prevent pain after training. As a warm-up, you can use fast walking, light jogging, swings, lunges, bends, and so on.
- Hitch. After training, a cool-down is also important - it helps the body return to normal, restores pulse and breathing, and relaxes muscles. This is just a short pause, but it is also very important. The specifics of the cool-down will depend on the workout itself: after running it can be light walking, after resistance exercises it can be stretching.
- Listen to your body. In the initial stages, it is especially important to be able to listen to your body and give it reasonable stress. If you feel pain or discomfort during exercise, stop and give yourself a rest. There is no need to train through pain - this can cause injury. Remember that training more and faster does not mean better.
What postures are the most common and enjoyable?
If we perceive intimacy as a tool for procreation, then mechanical movements will be quite enough. But if you pursue the goal of obtaining mutual pleasure, then sexual culture offers enough options and opportunities. Each person's preferences and views on intimacy are different. Let's look at the most successful poses that almost everyone likes and suits.
Missionary
The most common pose with which almost every second act begins. How to have sex on top? – It doesn’t cause any difficulties, you just need to choose the right pace.
Being in a horizontal position, both participants feel comfortable and relaxed. There are no complications or sophistications involved, so you don’t have to worry about how correctly and synchronously the movements occur. You also don’t have to worry about how effective you look from the outside.
However, you should not overuse it, because a long monotonous act will quickly get boring. To make it more interesting, add new elements.
Place your partner's buttocks on the pillow, thus changing the angle of penetration. In this position, the lady will receive more vivid emotions.
Raise your companion's legs on your chest so that they rest on your knees, or on your shoulders. Due to deep penetration and stimulation of the clitoris, the likelihood of obtaining an acute orgasm increases.
Cowgirl
When having sex with a woman, every man should think that she also wants to have pleasure. Ladies love to be a “cowgirl” because this way orgasm is achieved much more often and faster.
Being on top, the woman dominates, but this does not mean that the partner should lie down and put his hands behind his head. Although this is also a matter of chance and physical capabilities. Guide the movements at the required pace by holding her hips.
The rider can be not only on the lying man. For a more intense experience, sit on the edge of the bed or a chair. Deep penetration will increase the excitement of both.
Doggie style
The most favorite and exciting male position. Being behind, controlling the process, he feels his power.
The classic stance can be varied. The sensations will be more pleasant if you leave your partner on the bed and stand on the floor yourself.
Place the girl's pelvis on the pillow, lying on top of it. Elevated hips will provide stimulation to the G-spot, and the closeness of the bodies will increase tactile pleasure.
But control the strength of movements and penetrations. The man will be fine, but the fairer sex often feels pain. In order not to lose the pleasure, be careful and attentive when using this method in the future.
These are the main poses, which are modified as soon as imagination and the chosen one (chosen one) allow. However, you shouldn’t get hung up on them, because there are a large number of them. The love for new emotions and experiments will do its job. The main thing is practice and desire.
I recommend you watch: How to make a boy fall in love with you
A little about motivation
Motivation is incredibly important when starting to lose weight and exercise. She is the one who will help you not to give up. Initially, it is important to approach training with a positive attitude and ease, and enjoy it. This will help get rid of the anxious thoughts that often plague beginning athletes. Any program can be changed and customized depending on your desires and preferences.
Those who love communication and find it difficult to exercise at home can train in the gym, in groups for yoga, Pilates or any other sport. You can also practice with someone close to you.
As for motivation itself, you need to understand what you are doing, why and for what purpose. A beautiful figure, improved health, elastic muscles - keep in mind the ultimate goal for which you started exercising. Remember it as soon as you feel that it is difficult for you to overcome laziness and start playing sports.
To start practicing at home, a girl or guy can make their workouts more comfortable by simultaneously listening to their favorite music or watching an interesting program. If you don’t know how to start playing sports after a long break, remember what benefits sports gave you before and sincerely want to get it all back and improve your results.
Starting is not easy, but starting right is even harder. But this is precisely the stage that lays the foundation for further results. Make the right choice once, understand that you really need it, and treat training and weight loss in general with ease and pleasure - then the results will not keep you waiting.
