Training rules for men who are over 30
Sport (eng. Sport, abbreviation from the original Star Frantz. Desport - “game”, “entertainment”) - organized according to certain rules, the activity of people, which consists in comparing their physical and / or intellectual abilities, as well as preparation for this activity and interpersonal relations, arising in its process. Sport is a specific kind of physical or intellectual activity committed for the purpose of competition, as well as purposeful preparation for them by warming up and training. In combination with recreation, the desire to gradually improve physical health, increase intelligence, gain moral satisfaction, the pursuit of excellence, improve personal, group and absolute records, fame, improve their own physical abilities and skills, sport is designed to improve the physical and mental characteristics of a person. Mass sport provides an opportunity for millions of people to improve their physical qualities and motor abilities, strengthen their health and prolong their creative longevity. The goal of top performance sports is to achieve the highest possible sports results or victories at major sporting events.
Strength training in bodybuilding, weightlifting, powerlifting and other sports has many different techniques used to achieve specific results, goals: adapting the athlete's body to a short-term maximum load (powerlifting), to long-term moderately intense exercise - endurance - and a large amount of muscle ( body-building). Strength training is a type of exercise using resistance; with proper performance, they provide significant functional benefits and improve overall health, including strengthening muscles, tendons, ligaments and bones, improving their joint function, reducing the risk of damage, increasing bone density, increasing metabolism, improving heart function and increasing HDL (good cholesterol). Strength training usually uses the technique of gradually increasing muscle strength through additional weight gain and uses a variety of exercises and types of equipment to develop specific muscle groups. Strength training is primarily anaerobic, although some proponents have adapted it to the benefits of aerobic circular training exercises. Sports where strength training is essential: bodybuilding, weightlifting, powerlifting, strong (competition "The strongest man on the planet"; see also strongmen (Eng.) Russian.), Highlander games, shot put, discus throwing and javelin throwing. There are also many other sports where weight training is used as part of a training program, in particular: football, wrestling, rugby, athletics, rowing, lacrosse, basketball, hockey. Strength training for other sports and physical activities are becoming increasingly popular.
At the age of thirty, workouts aimed at creating a sports, athletic figure should include a system of basic exercises, as well as exercises that correct posture. Attention! A simple lifting of large weights will have the opposite effect. Be healthy! Forward and only forward!!!
Start from scratch
If you have been practicing for more than one year, and you don’t observe the desired cubes and biceps in the mirror, it’s possible to start with changing the training system and review your diet. In addition, an impartial and objective view of oneself is needed from the outside - it will help to reveal the existing pros and cons of one’s own physique. For example, if you have strong, strong legs, but at the same time a weak upper part, you should reduce the load on the muscles of the legs and more actively develop the pectoral and deltoid muscles.
Adjust your posture
It is the correct posture that determines how your figure looks from the side and makes your body more athletic. The humpback back “wheel” will hide the developed muscles of the chest and shoulders, but in the foreground a bulging belly will appear, which, moreover, will visually appear larger. And if it takes at least six months to pump muscles, then for a beautiful graceful posture two or three weeks of training are enough.
Replace running to walk
Wrong running can do more harm than good. In addition, the basis of weight loss - proper nutrition. And walking makes the body spend slightly less energy than when running. Well, let's not forget that walking is safer and more gentle for our body.
An effective exercise for gaining a sporty and fit figure will be walking on a treadmill in front of the front and side mirrors - so you can control your posture.
Exercise with your own body weight.
You have been doing a lot of time, and the effect of training is minimal? It may well be that you incorrectly perform basic exercises, for example, such as pull-ups and push-ups. Attend training sessions to practice basic, key exercises: squats, pushups, twists, pull-ups, etc.
Change your lifestyle
In order to become a different person, it’s not enough to go to workouts three times a week. First of all, you need to revise your habits. For example, if you have a sedentary job, you need to take care of a smooth back, since excessive bending forward may distort the spine. Sleeping on an overly high pillow can cause neck pain. Among other things, it is worth thinking about how much you love and appreciate your body.
Watch your diet
Despite the fact that diets are considered to be a women's topic of discussion, they help men to fight overweight just as effectively. In addition, it is much easier to refuse a can of cola (150 kcal) than to gather strength and make a 10-minute jog around the house (-150 kcal).
It is worth remembering that the most common cause of overweight is an excessive amount of simple carbohydrates in the diet, not fat.
Do not write off failures on genetics and age
Instead of working on yourself, it is much easier to tell yourself that “the forces are not the same, and time is wasted.”
A fairly common mistake is to assume that the metabolic process, over 30, is very different from teenage. However, this is just an excuse for lack of will. Teenagers do not have a faster metabolism, they just lead a more active and mobile lifestyle. In fact, the loss of muscle mass and a set of extra pounds is due to improper diet and sedentary lifestyle.