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Первые занятия. Безопасность.

Первые занятия. Безопасность.Первые занятия. Безопасность.

Первые занятия. Безопасность.


Наступила зима, и многие стремятся в тренажерные залы, дабы довести свое тело до желаемого результата к лету. Однако не стоит сразу бросаться к тяжеленной штанге или до полного истощения крутить педали на велотренажере.

Для начала необходимо выявить противопоказанные Вам виды спорта. При наличии хронического заболевания необходимо особенно внимательно выбирать тип занятий. Варикозное расширение вен поставит под запрет степ-аэробику, да и вообще любые упражнения, выполняемые стоя, а также прыжки, бег и езду на велотренажёре. А проблемы с эндокринной системой, желудочно-кишечным трактом и зрением — это лишь небольшая часть противопоказаний к силовым видам спорта. Но не волнуйтесь, даже с обилием противопоказаний выбор тренировок довольно широк: различные виды йоги, пресс и растяжка, бодифлекс, цигун, калланетик и другие занятия. Не пренебрегайте советами врача.

Лишний вес тоже накладывает немало ограничений. Как дополнительная нагрузка на сердце он сокращает время вашего безопасного пребывания, например, на беговой дорожке, и велотренажёре. Но не зацикливайтесь на похудении в первый год занятий. Проще говорить себе, что вы тренируетесь ради укрепления иммунитета и приведения тела в тонус. Лишние килограммы всё равно уйдут, пусть медленно, зато без негативных последствий.
Не спешите увеличивать нагрузку. Делайте это не чаще, чем раз в две недели, что бы тело не входило в стрессовое состояние. Посещая тренажерный зал три-четыре раза в неделю в разное время, Вы приучите тело быть готовым к регулярным нагрузкам.

Не занимайтесь на голодный желудок. Процесс питания крайне важен в любых тренировках, но об этом я расскажу в другой раз.

Старайтесь, что бы ваши тренировки были равными по длине. На сколько длинной делать тренировку – дело каждого, однако именно первый час занятий является самым эффективным.

Главное – получать удовольствие от тренировки. Выбирайте удобные и приятные для Вас упражнения.

Для начинающих крайне опасны силовые тренировки. Важно правильно определить начальные рабочие веса. В ином случае тренировка может закончится мышечными травмами, которые вряд ли входят в ваши планы. По той же причине выполняйте упражнения по инструкции. Так же не пренебрегайте безопасностью при работе с тяжелыми весами, используйте необходимый защитный спортинвентарь.
Занимайтесь спортом! Будьте здоровы!

20-12-2013, 13:57
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