Cardio vs. strength training: What you need to know
How to do strength training at home? Rules to help keep your muscles toned
Strength, or anaerobic, training is an essential part of any sports plan. They allow you to gain muscle mass and develop strength. But even if you are not pursuing the goal of acquiring voluminous biceps and embossed abs, this type of exercise will simply help you stay in good shape. And this is especially important during self-isolation.
That is why the Championship has launched a series of free online trainings that take place daily, in the morning, on our official page on VKontakte. To practice under the guidance of experienced instructors, you just need to join the live stream or find a video with a previous session in the community videos.
Today we will take a closer look at how to pump the muscles of the legs, core and shoulder girdle in home conditions. And together with the coach of the Playground Sports and Game Center Dmitry Selivanov we will figure out how to properly conduct strength training.
6 main rules for those who want a relief body
Personal experience of a coach who lost 37 kg of excess weight and increased muscle mass in two years.
What is it Championship strength training
Within the framework of our program, we conducted home strength training with body weight. It targets the leg muscles, the front and back of the thigh, the calf muscles, and the core and shoulder girdle. Such physical activity perfectly develops body mobility, stability and speed.
On average, a lesson lasts 30-40 minutes and does not require much physical training from you, it is suitable even for beginners. But there is only one limitation that can prevent starting the training.
Dmitry: This program can be used by people who do not have serious chronic and pathological diseases and injuries.
Strength training rules: what you need to know before starting workout
Homework can easily replace training in the gym, the main thing is your own desire and, of course, adherence to simple rules.
As before any other workout, it is imperative to warm-up before strength training and thus warm up the body. Moreover, you should pay special attention to absolutely all muscle groups so that further stress does not turn out to be traumatic.
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Training pace and rest schedule
These are the two most important components of training. Exercises should be performed at the same pace as the instructor advises, and do not turn a blind eye to the recommendations for rest. If you are busygoing slower or faster and without pauses, this will become a gross mistake and a potential obstacle to progress.
Strength training can be done with your own weight, but sometimes a kettlebell or dumbbell may be needed. If you don't have any inventory at home, a backpack full of books or water bottles is a good alternative.
Once your muscles get used to the load, it is worth making the task more difficult so as not to stagnate in one place without visible results.
Dmitry: After three workouts performed without weights, you can add additional load for progression. You can increase the time, the number of repetitions and approaches. Or you can connect weights in the form of a kettlebell or a dumbbell.
After a power load, recovery is extremely important. So, after completing the main set of exercises, it is recommended to perform an anaerobic cool down, as well as observe the diet and sleep regime.
Rest, without which not enough. Why do you need recovery training?
Whatever the goal, you are unlikely to achieve the desired result without it.
Regularity is the key to success
Even if all the recommendations are followed, training will not work without the main condition - regularity. Only with systematic loads do muscles strengthen, strength indicators grow, and the body becomes fit.
Dmitry: We recommend doing at least 3-4 training sessions a week to get the most optimal result. And if the already existing plan gets bored, it is worth reconsidering your views on training and adding other disciplines. For example, yoga.
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Consistency is really the key to success in sports. If you train according to the program for at least 2-3 weeks, then during this time the body will adapt to physical activity and the first results will be visible.