Winter has come and many girls rushed to the gym for spring in order to prepare their bodies for a wardrobe update. If you really want to finally buy fashionable skinny jeans or even start wearing clothes a size smaller, you should train hard. As practice shows, when playing sports, girls make the same mistakes that hide their cherished goal beyond the horizon. Therefore, today we will look at the most common mistakes and learn how to make fitness classes as effective as possible.
1 Training should be regular
If you play sports occasionally, you will not achieve significant results. Especially if you are predisposed to excess weight. Therefore, once you set foot on the fitness path, don’t turn away from it until you achieve the desired result. Ideally, you need to work out in the gym every other day. I mean a workout where you give 100% and after which you struggle to crawl back to bed. Rest the next day is required to avoid injury. And in order to keep yourself in shape, one or two workouts a week will be enough.
2 Don't neglect warm-up and cool-down.
Many girls, as soon as they cross the threshold of the gym, rush to weight machines or dumbbells. This is fundamentally wrong. Firstly, you can easily injure unheated muscles. Secondly, fat begins to be burned after 20-30 minutes of active movement. Cooling down is also necessary because it speeds up metabolism. You will already leave the gym and do other things, and you will still be burning calories.
3 One workout – working on one muscle group
If you can’t do without a warm-up and cool-down at every workout, then you shouldn’t use all muscle groups during the session. You should do this: today work on the muscles of your legs, in the next workout - your arms and chest, then your back. You can pay attention to the abdominal muscles in every lesson. Of course, there are exercises and machines that work several muscle groups, but try not to exhaust them. If the body is not given the opportunity to fully recover, it will not end well. Fatigue and injuries will distance you from your cherished goal.
4 Change your training program
The body gets used to the loads and at a certain point stops responding to them, so it is worth periodically changing the training program, the load and the intensity with which you perform the exercises
5 Improper exercise
Doing exercises incorrectly is the most common mistake. It can be avoided if a trainer monitors you tirelessly. However, only a few women who go to the gym use personal trainer Therefore, take care of yourself. When performing exercises, feel the load in each muscle and breathe correctly. If you are learning new exercises, seek help from girls who know how to do them - let them show you what's what.
6 Don't forget about proper nutrition
I couldn’t help but dwell on nutrition, although this topic is quite hackneyed. Many of my friends empty the refrigerator after training, and then wonder why there is no effect from exercising. Remember: you can’t eat 1.5 – 2 hours after training! If you go to the gym after work, and after the ill-fated 1.5-2 hours you need to go to bed, eat before training. About half an hour or an hour in advance, and eat not a sausage sandwich, but something closer to a healthy diet. For example, a handful of nuts. And after training, drink mineral water or green tea.
