Sport is a great activity not only to get in shape and be healthy. And if you regularly go to the gym does not work – exercise at home.
And to workout at home to be effective, a fitness coach Olga Sukhova told where to start, reports WoMo.com.ua.
Seven effective ways to motivate
Certainly, many people familiar with the situation when the decision to play sports next Monday, and even ready-made chain and sneakers, but suddenly there is a lot of urgent matters.
So that didn’t work, needs a strong motivation and willpower. First you need to understand why you need sports: to lose weight, improve health, and may want changes in your life? Consider seven of the most effective ways of motivation for physical activity.
Get like-minded people
Your environment definitely has people who love sports and support you in a sports endeavor. This can be a best friend, loved one or colleagues. Why not go for an evening jog together, or go to the gym – and more fun and have someone to watch your results and if necessary support, if suddenly will start to drop hands.
Buy yourself new sports uniforms
You’ll definitely want not only to wear, but also to try the case. Consider the load and the sport that plan to do – you should be as comfortable as possible, and the form should not constrain movements.
Keep track of your progress
Nothing motivates like a private photo before and after workouts. In the mirror you see yourself everyday and it may seem that there is no result. But pictures do not lie. In addition, you should keep a diary of your weight and body specifications – often the extra pounds can last long in the body, but if the waist or thighs is shrinking, the result is obvious.
Take the example of the other
If they did it would work for you – all really, if aspire to. Subscribing to a fitness bloggers, because their athletic and tanned body will not leave anyone indifferent.
You can also search for success stories of ordinary people who at one point took for themselves and he was transfigured. A striking example – the fitness model Jennifer Nicole Lee, who for a year have lost 30 kg and 39 years old adorn the covers of glossy magazines.
Chat with people that inspire you. And those who do not believe in your ability to avoid. Do not let anyone to settle in you doubt. Get inspired and fight with their own flaws, because the victory over himself – the most pleasant.
Set yourself a clear goal
And also, don’t forget to mark it in time. If you want to run your first five kilometers or to lose five pounds, be sure to set a time frame. Check the date on the calendar and go to the goal. It is important to set achievable goals, otherwise their implementation can be stretched indefinitely.
As corny as it may sound, but that attitude is a key issue in sports. Remember that each exercise makes you healthier, more active and more confident. Praise yourself for the effort and reward, but not forbidden sweets, and favorite books, going out of town or other fun.
It is important to understand what for sports you do not need anything except the desire. If it is, there is no need to postpone. A great start to the sessions – house training.
A simple set of five exercises that should be repeated with two laps to bring the muscles in tone.
1. Running in place for 1 minute.
2. Pushups from knees. Lie on the floor, hands put a little wider than shoulder width. Rest your knees on the floor. Raise body and straighten arms. Take a deep breath and begin to gradually, without jerks down. Descend until the chest will not appear in a few inches from the floor. You can stay in this position for 1-2 seconds, then slowly breathe out and rise up. Repeat the exercise 20 times.
3. Twisting on a press. Lying on your back, bend your legs at an angle of 90 degrees. Put your hands behind your head and spread your elbows to the sides. Leaving stationary lower and middle back, inhale, on the exhale, move the upper back to the pelvis. The movement is a rounding of the back, and not the separation of the back from the floor and wrap her to her knees. Fix for 1-2 seconds, holding reduction. Return to starting position. Repeat the exercise 20 times.
4. The gluteal bridge. Lying on your back, bend your legs at a 90 degree angle, feet put firmly to the floor, hands along the body. Squeezing glutes, raise hips until you straighten your body. At the top softservices for 1-2 seconds, even harder squeeze your buttocks and back down. Repeat the exercise 20 times.
6. Strap. Put the hands under the shoulders. Raise the body on outstretched arms. The body drawn in a straight line from head to toe. The abdominal muscles are tense. Fix the body in this position. Try to bring the time to 1 minute. After a workout, don’t forget to do minimal stretching.