WORKOUT MISTAKES THAT ARE KILLING YOUR RESULTS 🙅💕
What am I doing wrong with home workouts? 8 mistakes that slow down progress
During a long self-isolation, many of us managed to get acquainted with home workouts, and someone even got involved in them headlong. And there are good reasons for this: classes in the apartment are comfortable, accessible to everyone and no less effective than going to the gym.
If you still doubt their effectiveness and notice with annoyance that there is no progress, you should think about: are you doing everything right? Here are eight typical mistakes that distance us from a positive training result.
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Neglecting warm-up and stretching
Warm-up is an obligatory component of any activity. It warms up muscles and ligaments, preparing them for further stress. Neglecting this part of the workout can lead to injury and also reduce the effectiveness of the main session. After all, you must admit, it is unlikely that you will be able to perform conventional leg swings in full amplitude, if you do not properly knead the hip joint.
It's the same with stretching - it's a must after training. Stretching improves muscle elasticity, joint mobility and accelerates recovery processes. Without such activity, your body will ache the very next day after intense exertion, so you will not be able to return to classes soon. And this will break the regularity!
Exercising too often
Unless you are a professional athlete who devotes his whole life to sports, then there is no need to train every day. Otherwise, the muscles will not have time to fully recover - they need at least 48 hours for this - and, therefore, grow.
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The urge to jump over your head
It entails a series of errors. Firstly, you shouldn't start high-intensity training for the advanced at the beginning of your sports career. For example, HIIT Fat Burning Sets attract newbies with promising descriptions, but they are difficult to follow even for advanced ones. Without experience, you are unlikely to do all the exercises correctly and eventually collapse completely exhausted - well, if without injuries.
Fitness experts recommend starting with simple exercises that introduce the body to the load, and gradually increase intensity. In the case of the aforementioned interval training, you can first do cardio, gradually increasing the training time from 10 to 30 minutes.
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Second, train heavilyat first - also not a good idea. People with good physical fitness are free to use the equipment, while others should not neglect their own weight exercises. Remember: the goal of training is not to squeeze out all the juices from yourself without a trace. You should load yourself in moderation, but not beyond it.
Out of order of exercises
If you have already joined the online training, do all the exercises in the order in which the instructor advises. The training program is created in order to get the most out of it and competently work out all muscle groups. Therefore, it is important to consider two points here: choose a really good session, which was composed by a person with experience and proper knowledge, and not engage in amateur activities.
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Wrong workout pace
One of its most important components is rest between sets of exercises. It should not be too short or, on the contrary, long. In the first case, the body will not have time to restore energy for a qualitative continuation of the workout, and in the second, you will relax too much, and the effect of the exercise will fade away.
Another factor affecting the result is the pace of exercise. If you do sets faster than the online instructor advises, your progress won't get any closer. Perhaps even the other way around: the muscles simply do not have time to start working, and the joints will overload. Too slow a pace is also of little use.
Accent on quantity, not on quality
At any stage of training, correct exercise technique plays a huge role. Only after mastering it, you will be able to practice efficiently, taking into account all the nuances. And we advise you to postpone the pursuit of quantity: the wrong base, combined with the maximum number of repetitions, will not bring a positive result.
Lack of progression
Constant repetition of the same workout leads to it. In this case, the body gets used to the load and simply stops progressing. It is necessary to increase it in a timely manner, increasing the intensity, the number of repetitions and adding weight. And, of course, you need to try new programs and activities, and not repeat the only lesson learned on YouTube.
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Insufficient attention to nutrition
Even a perfect workout does not will lead to muscle growth or weight loss if a daily diet is not established. The meal plan is individual for each person, but it must definitely exclude junk food, includethe maximum of nutrients and the optimal amount of protein, as well as not go beyond the daily calorie intake.