The profession is such a “sport” - When should you go on dates? - Pool and track, arena and court, Then again - competitions! From training there is a stream of sweat, From fists there are marks on the face... At night, what can I dream about, If not about a world record?! ...And you get married, and without any fuss, Passing on genes with power, Give the society children!.. Let them all be athletes too!!!
Judoka with birthday wishes from colleagues
The entire team of judokas, the most friendly and broad-shouldered ones, congratulates you on your birthday and with all their hearts wishes: to become the strongest, the fastest, to win all fights! Be persistent to the end in achieving mastery! After all, they have long called you the Best Judo Expert!
Judoka with victory official
Such guys are the pride of the whole country, our wealth, the best sons! Accept recognition, people's love And wishes for successful battles again, Congratulations on your well-deserved triumph And we always wish you to win in everything!
Judoka with victory from friends
You were the best on the tatami today, Your victory is an indicator of skill, And we are glad that you are with us today, And we are participants in a great celebration. May good luck continue to come to you in judo. We wish you convincing victories! We are sure it cannot be otherwise - the sports journey will last for many years!
Happy anniversary to the judoka from friends
It's the judoka's anniversary. Congratulations from friends - May you always be healthy! And the sports star was still shining in the heights with a bright light in the blue! Happiness in sports and good luck, Find solutions to all problems, Whatever life brings. Success will always find you!
Happy birthday greetings to an athlete
You are a fighter at heart, you are an athlete in life, Victories and medals are important to you, The results of the competition are important to you, So be you in life On the first pedestal!
Congratulations to the biathlete from colleagues in the sport
Dear colleague! Excellent ski training and accuracy at all shooting ranges allowed you to beat strong opponents and rise to the highest step of the Olympic podium. The gold medal you won in one of the youngest types of biathlon competitions became an important contribution to the victorious traditions of national sports, a real gift for millions of Russian fans. Our dear colleague! Please accept congratulations on your well-deserved victory from the entire fan club! We thank you for your achievements, work and contribution to the field of our favorite sport, we wish you good health, great happiness, love, prosperity, incredible luck, constant success, loud victories, sparkle in your eyes and rainbows in the sky!
Cool congratulations to the basketball player
Our dear miracle hero! Please accept heartfelt congratulations from us, the fans, on your victory! You achieved victory thanks to your experience and class, you played perfectly, we haven’t seen basketball of this level for a long time. Only those who are close to physical education and sports, who never get tired and have the strength to take on a challenge, are rich in health. And on this day we wish you more sporting achievements! To make the whole family proud - to become an example for generations!
Comic congratulations to an athlete in verse
Always be successful in sports, and be a little sinful in love! When traveling - inquisitive, In front of the mirror - beautiful!
Be with your friends - the most faithful, This is absolutely necessary! Be gentle with your parents, and give kindness and affection!
Be a good dad with your children, If there are no children, don’t cry, Let everything go as usual, You will have children later!
Be obedient to the coach, this is necessary for success! Be extravagant in fashion, always neat at the table!
And since you are an athlete, physical education is waiting for you! Lots of happiness and victories, And leave your mark on sports! To make everyone proud of you, to learn everything from you!
Congratulations on the International Olympic Day
Dear friends. Sport is the most important thing that connects all peoples on the planet. Even in ancient times, wars stopped during the Olympic Games. Through sport and friendship, we can contribute to the creation of a better and more peaceful world.
Congratulations, keep it up! I wish you new achievements, winning as often as possible, knowing neither tears nor defeats!
May your victories come easily and without difficulty, and may your rivals always surrender before you!
Well, one more peak - There are no unconquered in the world! And there is a reason for joy, After all, victory has been won!
I only wish you to develop, success, new achievements, go forward and not give up, you can do anything, there is no doubt about it!
Congratulations on a bright and worthy victory! Well done. I wish to continue in the same spirit, I wish not to stop there and each time achieve my victory even faster and more confidently. Good luck to you, perseverance and perseverance. And let the support of loved ones and their love always add strength.
Cheers cheers! Victory! We hasten to congratulate you. It was not for nothing that you tried and showed class!
The taste of victory is wonderful, it cannot be compared with anything, try to pass on this skill to others.
We wish you more such big victories! They inspire us and their light makes us happy!
You are a winner. This is great! You were the first, you are the best. Let the moments of victory multiply And your success will not be the last.
I wish you to always be on top and believe in your talent and strength. Let your star light up, Let any doors open!
Congratulations on your victory! That was not easy. We wish you new victories and advance far.
After all, victory is happiness, pride for loved ones and family. Bad weather will not befall you and may you have a lot of strength!
Happy victory! Congratulations on conquering the summit! Everything worked out, and now: you are the best! After many efforts and routine, stunning success has come!
We sincerely congratulate you on your victory! There are no barriers in life for those who believe, We wish you good luck and success And a thousand more such victories!
We shout at the top of our lungs, Congratulations, well done! Don't let us down, You showed the highest class, May luck Hug you tightly every time.
Let others say: The main thing is participation... Only victory gives us pleasure, happiness!
We congratulate you on your victory, From the bottom of our hearts, we wish you: Without hints or embellishments, To win a hundred times more!
Happy victory! It’s so nice to congratulate you on this wonderful achievement! I wish you to shine in the same way in the future, in spite of all the worries and doubts!
Let there be many peaks ahead, And you will conquer everything - don’t doubt it, You persistently go forward towards them, Reach them and smile victoriously!
Congratulations on your victory. The path to it was not easy. But now the fanfare sounds joyfully and loudly.
It was not in vain that you trained and achieved your goals. They walked stubbornly, without giving up, and did not lose faith.
May victory give you joy, pride and recognition. And your endeavors always bring success!
Professional holidays are days that should not be forgotten. Representatives of every profession have them. For example, Wishes for athletes should be special and specific. You need to think carefully about your words. So, what should be the wishes of athletes? Let's try to figure it out.
How many days a week should you devote to sports?
There is no single generally accepted answer. First of all, you need to take into account factors such as age, health, gender, weight. It is also necessary to understand what goals we set for ourselves - whether we want to reduce the amount of fatty tissue, build muscle mass, maintain or improve health, or become more resilient. The more difficult the workout, the longer the recovery will naturally take. The optimal amount is three days a week. For example, you could work out on Mondays, Wednesdays, and Fridays, and then optionally devote Tuesdays and Thursdays to swimming, stretching, yoga, Pilates, or simple brisk walking and cycling.
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In prose
Let's look at a few examples. What could a wish for an athlete be, for example, in prose? Let's say this:
“I'll tell you a parable. Every Sunday the man left home in the morning to play tennis. He always returned exactly at noon. But one day he returned home only late in the evening. He began to guiltily make excuses to his wife, explaining his lateness by saying that on the way home he helped a woman change a tire on her car. The lady wanted to thank him, and she invited him to the bar of a roadside hotel. They ended up spending the whole day at the hotel. However, his wife did not believe these words one bit, saying that he lied because, most likely, instead of ten games he played as many as forty. So I wish you that your love for sports does not interfere with your love for the opposite sex!”
Or shorter:
“I wish your sport and you personally all the best! Win awards, get medals! Good luck to you in your future sports career!”
Or like this:
“I wish you to be a Winner in everything - a man with a capital letter! And not only in your favorite sport. I wish you a great future in which you will win many victories!”
How long should an effective workout last?
Everything is determined by its intensity. If this is a leg workout, it is longer than usual, since there is more rest between approaches. Aim for 60-75 minutes so that the process is dominated by anabolic hormones rather than catabolic ones due to the high concentration of lactic acid.
The main thing is to listen to your body and look at your watch less often. If the breaks between sets are longer, your training process will not suffer in any way!
In general, the timing could be like this:
- 15 minutes - light warm-up exercises. We tune in physically and psychologically, forget about work, everyday problems and concentrate on the lesson.
- 35–40 minutes is the main, most intense part. We do strength exercises, higher-intensity cardio, or a combination of both types of exercise.
- 15–20 minutes - completion of the workout. We perform balance, flexibility and stretching exercises.
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Where to get exercises
Due to the pandemic, sports apps are more in demand than ever. Training complexes from Nike Training Club, adidas Training, and Asics Studio can be excellent helpers. If you want to work with children, I recommend the Teemo app - it has an interesting gameplay where you can, for example, climb Everest.
For beginners, I would recommend contacting a trainer before starting independent exercises to learn the correct exercise technique.
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What should sports nutrition be like?
Balanced, varied and regular. Food should be easily digestible and arouse appetite, and also contain the right amount of nutrients, vitamins, minerals and trace elements.
The general recommendation is as follows: exclude trans fats, processed foods, sugar from the diet and minimize the amount of foods with empty calories (fast food). Try not only to limit yourself in their consumption, but also to fully understand how harmful they are, so that you don’t even have the desire to eat them.
If you want to lose weight , creating a calorie deficit is not enough. Under no circumstances should you starve, this creates all the conditions for the loss of muscle mass and the preservation of fatty tissue. Your weight will likely decrease at first, but your fat percentage will remain the same. A large calorie deficit is a big stress. It's all about cortisol, a hormone that regulates metabolism and protects the body from the negative effects of stress, slowing down the process of weight loss.
How to lose weight correctly? First you need to create a small calorie deficit in your diet - around 20 percent. We accompany such nutrition by observing the KBZHU (balance of calories, proteins, fats and carbohydrates) and a combination of strength and cardio exercises. To understand your daily requirement and based on it to calculate the required caloric intake, download the FatSecret application.
In general, you can rely on WHO recommendations on the distribution of nutrients in the diet: about 50 percent of calories should be obtained from carbohydrates and a quarter each from proteins and unsaturated fats.
In addition, you need to understand that we gain weight due to a prolonged calorie surplus. Even if five to ten percent of your diet is given to your favorite “junk” food, this is unlikely to become a problem. But you can last a long time on such a diet and, what is very important, there will be no breakdowns. The main thing is to do everything without fanaticism.
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How to understand that you need to increase the load
Training is stressful for the body. It can be divided into two subspecies:
- mechanical - when performing heavy loads, we inflict microtraumas on ourselves, getting microtears in the muscles;
- metabolic - restoration of energy and chemical processes inside requires the expenditure of resources.
After about four to six weeks, the body gets used to the load, and, depending on the individual characteristics of the body, you can try changing the number of repetitions, weight or rest between approaches. But you shouldn’t make adjustments to the training program too often, or increase the intensity or working weights. This, in turn, can slow down the process and, most dangerously, lead to an increased risk of injury.
It all depends on the goal: if this is strength training, the main goal of which is to build muscle mass, then the program, of course, needs a constant progression of loads. And for those who have been training for only a few months and feel that the load is no longer enough, I would recommend not increasing it immediately, but changing it a little. Then, over the next months, you will be able to fully master different types of training and exercises, developing general physical fitness, strength, endurance, speed, coordination and flexibility. Another very important component is diversity. Add circuit training, supersets, or just try different machines.
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How to force yourself to go to training
From November to March, most of my friends and I go into suspended animation. Yes, there are fans of extreme sports among us whose physical activity increases in winter. But what should those who don’t like ice skating, don’t snowboard and don’t collect ice cubes do? What about those who are used to doing fitness and now can’t find the strength and motivation to go to a sports club or at least do morning exercises?
In 2008, American scientists thoroughly studied this issue. “The excuses people give for not wanting to exercise are ridiculous,” explained Rachel Newson, a psychologist at Flinders University in Australia who participated in the study. “The most common are bad weather and fear that the workload will be excessive.”
In other words, there are no good reasons not to exercise. There is simple human laziness, self-pity and lack of self-discipline. And you can fight all this by using simple but powerful rules.
Count your money
“The simplest method,” says Yale Law School professor Jan Aers, “is to buy a more expensive gym membership with your hard-earned money. Out of frugality, a person runs to training like a cute little thing.”
Buy a card for a specific time of day
This contradicts the previous point, but is a good discipline. It’s easier to find time for training if you know that you only have four hours to visit the club, and not around the clock. And how does it usually happen? I didn't make it to the gym in the morning, but I'll definitely do it in the evening. Or tomorrow. Or in a week.
Carry fitness clothes with you
If the training is scheduled for the evening, it makes sense to get ready for it in the morning. “Get dressed in a tracksuit as soon as you wake up,” writes American blogger Marissa Lily. “Let it be very beautiful, very expensive clothes, bought specifically for training.”
If the business dress code does not allow you to walk around the office all day in sweatpants, you need to pack a bag. The heavier the better. The heaviness, and with it the significance of the burden, will be another reason to get to the club at all costs.
Create your own workout
It’s elementary: if your usual classes don’t inspire you, it’s time to change the program. Let's say, instead of aerobics, do Latin or Pilates. Or you can, by picking up one element you like from each workout, to construct your own training method. By the way, the video library on our website provides enormous scope for such creativity.
Read while exercising
Great idea: take a more interesting book with you to the gym and read it only while pedaling the exercise bike. Slow down and move the book to the side, speed up and read again. Firstly, the desire to know what happens next makes you read more. Secondly, while reading you don’t feel bored or tired.
Exercise when you have free time
You don't have to go for a run at seven o'clock in the morning. Especially in winter, when by all measures it is still deep night. You can just as easily run in the evening. And if running is not one of your favorite disciplines at all, then you can practice at home in front of the TV. Fortunately, our channel “LIVE!” broadcasts around the clock: 17 disciplines, dozens of different coaches.
The trainers “LIVE!” the same problems as ordinary people. Find out how some of them struggle with their reluctance to go to training in our quick survey:
Yulia Zaichenkova:
“It happens, of course, that I feel bad or sad. At such moments I don’t force myself, I don’t go anywhere, but I perform a spontaneous dance (
a dance that expresses the internal state of the performer
- ed.)
I play my favorite esoteric music in a technical arrangement - the mood lifts instantly.”
Ilya Vyaltsev:
“Dancing is creativity. But it happens that you don’t particularly want to engage in creativity. On days like these, you know what I do? I'm dressing up. I usually come to rehearsals in a tracksuit. But if my mood changes, I try to wear something bright: for example, red jeans, a yellow T-shirt and a cap. So that it would be pleasant to look at yourself in the mirror. The students feel it all. Basically, in dancing, the teacher is a conductor of energy. And when they see a guy in front of them in a torn T-shirt, holey socks and dirty jeans, their enthusiasm wanes. And if the teacher looks cool, cheerful, jokes, then the students try to match him.”
Marina Korpan:
“There is one sure-fire way: to really want to lose weight. I know women who, in the evening, hang a dress on a chair that they would like to wear for New Year, and when they open their eyes at six in the morning, the first thing they see is it and get up for training without any “I don’t want” and “I can’t” " Therefore, without unnecessary sentimentality, they open their eyes and breathe.”
Stanislav Rogachev:
“Only a sleepless night can confuse my plans. Bad mood doesn't matter. I train in any weather and in any mood. You brush your teeth even when cats are scratching your soul? It’s a similar story with training.”
What kind of workout should you do to lose weight?
First, let’s determine that local fat burning does not exist. Therefore, we cannot lose weight in certain parts of the body through specific exercises. You should choose exercises that will help you maintain the desired percentage of muscle mass and expend energy. So, strength training accompanied by a proper diet is an ideal option for this. The body will be freed from fat and at the same time preserve muscle mass as much as possible.
If you want to lose weight through cardio, try to perform short-term intense exercise, or long, but not so intense in the post-absorptive period (the time after digestion is completed until the next meal).
Also keep in mind that heavy sweating does not mean active fat burning. Sweat contains no fat, and these are unrelated variables.
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Start moving
If after training you still don’t want to go to class, promise yourself to practice for just 10 minutes. Only 10 minutes, and then you will go home with a feeling of accomplishment, because a short workout is better than no workout.
Go with that promise and you're guaranteed to get your usual 40-60 minutes of exercise. The main thing is to drag yourself into the gym or out into the street, and then you will get into the flow and the body itself will want to train further.
At first you just go to classes for some purpose, and then you just can’t help but train.
Firstly, if I don't go to training for a long time, my back hurts. Well, when it hurts, you walk like a little darling. Secondly, if I don’t exercise regularly, the worsening of depression comes to me faster. Therefore, when I crawl safely into remission, I am so afraid that depression will return that I am ready to go anywhere and for whatever reason.
Anastasia Pivovarova, author of Lifehacker
The main thing is to hold out for the first two or three months, and then you simply won’t be able to without training.
Athletes who decide to go training for the first time are faced with the question of what to take with them to fitness. Let's consider what clothing for fitness should be like, as well as other attributes for sports.
Content:
What you need to pay attention to for results to appear
The most important thing is nutrition . Try to monitor your caloric intake and provide your body with vitamins, minerals and trace elements. Limit your intake of simple carbohydrates. And most importantly, do not try to compensate with food for the lack of positive emotions in life. Find another source of pleasure, such as sports.
Rest should be sufficient for recovery. First of all, you need to completely get rid of physical fatigue after training and basic activity. Only then does the second part of recovery begin—building muscle mass. If you do not follow these rules, the central nervous system will be under constant stress, fatigue will accumulate and eventually become chronic. The result: less desire to continue exercising, increased appetite and increased risk of injury.
Training should ideally be accompanied by regularity, realistic goals and patience.
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Buy clothes specifically for training
Buying sportswear and equipment is not an attempt to force yourself to exercise, regretting the money spent. This does not work.
Sportswear is needed to:
- provide comfort during training and make it more enjoyable for you;
- put you in the right mood, even when you are studying at home.
It's a real pain to swim without good goggles, to exercise in cotton clothes that are wet with sweat, and to constantly adjust an ill-fitting bra. At the end of the workout, you will curse the most beautiful clothes that interfere with your workout.
Even if you work out at home, sportswear will help make your workout routine. Spend a few sessions there and things will begin to be associated with physical activity. Now, to get ready for a workout, all you have to do is put on your sports outfit.
What to do if there is no result
Before you start playing sports, be sure to consult a doctor, get tested, check whether your body is ready for stress or whether there are certain restrictions that will adjust the program. Start exercising only after your doctor’s recommendations.
Sometimes you just need to be patient and set realistic deadlines. The process of losing weight or gaining muscle mass should not be forced!
It also often happens that we simply underestimate the calorie content of foods and overestimate the amount of calories burned during training. For example, in one hour-long workout, a 70-kilogram person spends about 500 kilocalories, therefore 1500 per week. The total energy expenditure of the same person is approximately 2000–2300 kilocalories per day or 14000–16000 per week. As a result: the load is no more than 10 percent of the total calories burned. However, this ten percent is very important for maintaining muscle mass.
If everything is fine with nutrition and training, and after several months there is still no noticeable progress, the reason may be related to hormonal changes and menopause. Again, consulting with your doctor will help here.
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Choosing a sports uniform
In addition to mistakes in training, you can make a mistake in choosing clothes. Opinions regarding sportswear are divided. Some argue that modern synthetics are suitable, others prefer exclusively cotton products. It is better to give preference to the clothes in which you are more comfortable to exercise. Therefore, when choosing a sports uniform, it is recommended to take into account the following criteria:
- maximum stretch;
- the presence of dense, double seams;
- the ability to “breathe”, i.e. excellent air permeability;
- light weight.
Comfort while wearing is considered an important criterion, so it is recommended to try on clothes before purchasing. It is better to choose the material in which you will be comfortable playing sports.
Can home exercise completely replace going to the gym?
If you are not a professional athlete who needs special equipment, then fine. Of course, there are pros and cons.
Home training, as we noted above, is not the best solution for beginners due to the lack of instructor supervision. At first, such amateur activities can be not only ineffective, but also dangerous. It’s also quite difficult to give your best at home - usually the self-preservation instinct kicks in, and we begin to feel sorry for ourselves. Despite the fact that it is more comfortable within one’s own walls, an atmosphere of motivation usually reigns in the hall, which is difficult to recreate artificially.
Anyone who does not suffer from this and already has experience in training can easily arrange an effective workout at home with minimal equipment. Moreover, in our time, spending several hours three times a week to go to the gym is a real luxury, compared to which home sports, of course, wins.
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Admire strength and courage
Wishes to athletes should express your admiration for their endurance and patience. After all, daily training requires a lot of effort. Remind the heroes of the occasion that sport is not just work, after which you can relax, get distracted, and rest. This is a lifestyle that requires all actions to be consistent with benefit and expediency. Fill your congratulations with admiration for the courage of these strong and strong-willed people, who delight others with their victories and achievements.
Congratulate professional athletes, coaches of sports schools, instructors of various gyms and fitness clubs, physical education teachers in schools, lyceums and universities. Believe me, they will all be very pleased.
