Self-isolation has become an ordeal for both sports fans and those who just follow the figure. It is very difficult not only for sports fans, but also for professionals to set oneself up for classes at home. However, it is necessary to train now more than ever. How to properly organize your physical activity during self-isolation, found out the correspondent of "MIR 24". According to Alina Gasilina, IRONSTAR participant, author and curator of the Health challenge course in I Love Supersport, stress for the body is a physiologically natural state. This is how the body solves its problems. "Stress researcher Canadian physiologist Hans Selye said:" Complete freedom from stress means death. " You just need to get rid of the negative effects of stress, "make friends" with it. Any stress causes tension, it is important to notice it in time and release it. If you are stressed long enough, your body may forget how to relax. Learn not to think about anything for at least 10 minutes a day. If you change your attitude towards stress, your body will change its response to it, and you will feel significantly better. Not only until the end of the pandemic. If the isolation lasts long enough, you will acquire a good habit for life,”explains Alina Gasilina. Physical activity reduces the stress hormone cortisol in the blood and releases endorphins. Back in 1769, physician William Buchan noted that lack of exercise is one of the strongest factors in life expectancy and satisfaction.
“The main challenge is to use hormones through physical activity. As a result, the production of immune cells - T-helpers, which provide the first line of defense against viral infections, will increase. How to organize quarantined physical activity correctly? For beginners, it is enough to train 3 times a week for 3-4 approaches per exercise, bringing the muscles almost to failure. The more experienced can do 4 workouts per week, 4-9 sets per workout. You can do squats with your own weight, jumping in place, lunges forward in place, stepping onto a chair, push-ups from the floor, gluteal bridge,”says fitness trainer Timur Mukhametyanov.
It is best to devote an hour a day to sports. However, high-intensity strength and endurance exercises for 15 minutes are also possible. This workout takes place without rest and uses all muscle groups. Sports coach Anna Khryapkina advises to perform the following exercises:
Bodyweight exercises: more stress on the buttocks and hips. For example, lunges, squats, the complicated option is squats on one leg.
Push-ups are classic: basically, the pectoral muscles work. A more complicated option is push-ups from the position of the feet above the head, for example, feet on the couch, and hands on the floor, or push-ups with claps.
Jumping in place. A more complicated option - squats with jumping out or jumping out of a lunge position - load on the buttocks and hips.
Exercise "skater": work the muscles of the lower back and abs, maximum load on the buttocks and hips. Starting position - legs are wider than shoulders, slightly bent at the knees. Lean forward slightly, back slightly bent, chin raised. Throw your right leg and left arm back, move the weight to the left leg. From this position, we jump and lunge to the right. Alternate left and right lunges, imitating a skater pose.
Raising the legs from a prone position: the muscles of the press and back are involved
Plank exercise: all muscles of the body work. Secure your body parallel to the floor, resting on your forearms, hands and toes. Keep this position as long as you can.
“If you are not used to doing fitness, then do these exercises in a simplified form. The main thing is not to load yourself as soon as possible, start simple and gradually complicate the exercises, observing the technique. If there are no dumbbells at home, you can use improvised weights. For example, a backpack full of books, plastic water bottles. With such devices, you can easily pump the muscles of the back, legs and abs if you do the exercises while standing,”said Gasilina. Fitness instructors remind you that you cannot exercise right after meals, as such training will negatively affect the work of the intestines and stomach. The last meal should be no later than 40 minutes before training. After complex carbohydrates, you should refrain from sports for an hour and a half at all. If you want to lose weight, you will have to cut each serving by 20-25%, says nutritionist and fitness instructor Anna Dugina.
“To even out the balance of incoming and outgoing energy for basal metabolism and activity, it is worth reducing the intake of calories, which means reducing each portion by 20-25%. Daily physical activity of a healthy person should include a five-minute exercise, as well as a set of exercises for all muscle groups. Additional activities include yoga, aerobics, or dancing. Use mobile apps to help you control your vehicles. Spend 10 minutes stretching before bed. These exercises will also increase your calorie expenditure,”says Dugina.
Many people make a common mistake by training only the part of the body that they consider to be problematic. For example, the belly. Try to work all the muscles, advises yoga instructor Olga Danilova. “Don't exercise if you're objectively not feeling well. If, for example, you have a headache. Strive for variety, alternate between different types of load and exercise, watch how your body responds to them. Remember that now you finally have that cherished "time" that you can really spend for your own benefit. There are no more excuses. So forward to a healthy and slender body! " - concluded the coach.