We all dream about health and a beautiful figure. We also all want to achieve both with as little work and effort as possible, in short - as quickly as possible. Effect? We make mistakes in training, especially when we start our lives for the first time or after a long break. Today we will deal with the most common ones that can lead to serious consequences.
Hardly any of us have a high body awareness. During the day, we slouch, tighten our neck and shoulders, put our feet down carelessly, and do not listen to our breathing and heart rate. We often present the same attitude in a training room or at home when we exercise on our own. While walking with your head bowed for most of your life leads us to serious problems with the spine gradually, year after year, intensive training with poor body posture may end in an immediate and painful injury.
Whether you're exercising with extra weight or relying on your own pounds, make sure your back is straight, your abdomen taut and your kneecaps tucked up. In standing exercises, stand firmly, evenly, and consciously on straight legs, tense your thigh and buttock muscles, and control every movement. In exercises in the supine position, stretch out the whole body, make even movements and tense the center, i.e. "Core". In plank positions, make sure the whole body is tense and do not bend the lumbar region. When exercising on the multi-gym and many machines that isolate individual muscles, read the instruction manual carefully, and if in doubt, talk to trainers or other more experienced exercisers.
Watch your posture in the mirror - mirrors in gyms do just that. Each exercise performed incorrectly, crookedly, too fast or too slow, or in the wrong axis, not only will it turn out to be ineffective - it can hurt you. One more note: do you know Johnny Bravo? If you don't want to look like him, train your entire body, not just your chest. The steady growth of muscle tissue develops our body in a healthy and natural way and does not strain the spine. Remember about legs, buttocks, abdomen, back and also watch out for flexibility. Muscles like to contract, but they also need the reverse movement of stretching after each session.
Before, during and after
If you are exercising forcefully, you may forget to drink. Those who start with a solid cardio session or prefer HIIT or cross-fit workouts will not forget to stay hydrated - increased pressure and breathlessness will immediately make them reach for a bottle of water. Regardless of the type of training, your body needs electrolytes. If you exercise occasionally or in order not to sweat, plain mineral water will suffice. But when you train regularly or really hard, and when you like to train in the summer, you need more. Special isotonic drinks will allow you to quickly quench your thirst and return to the session. We also recommend specialized preparations with electrolytes, which quickly dissolve in water and allow you to instantly conjure up a nutritional liquid at any place and time - a glass of water is enough, even from a tap (in most of Poland, the so-called "taps" can be eaten safely without boiling). Replenish electrolytes regularly: before, after and during your training session.
We want results here and now. How will you meet a beginner athlete? After entering the training room, he grabs the barbell and starts to jerk it and pluck it, then jumps to any machine and repeats a series of nervous movements without order or composition. There is no training without proper body preparation. We have to wake them up, supply them with blood, and move their joints, tendons and muscles. We have to give the body a signal that the fun is about to start. If during training, apart from body development, we also plan to lose a few kilos, a decent warm-up is even more important. Let's raise the heart rate, turn up the metabolism, and fat burning will start after 20 minutes of exercise.
Another classic: the impression after a long break. Did we lose a month or half a year? We run into the gym and choose the turbo option. We want to make up time, sweat a sweat and tighten the screw just enough to jump right into the form of life. You just can't. Too many repetitions, too high a load, too many circuits - all these errors usually lead to injuries, and at best to such "acidification" of the muscles that will effectively discourage us from exercising for several weeks. Instead of turbo burn, we get turbo burnout.
There is also an opposite option - training in the minimal version. You surely know people who come to the fitness club dressed in the best clothes, in make-up, refined and focused on capturing the coolest selfie. When you exercise to look good in training, and not in two months, don't count on results. Training is hard work, sweat, fighting with yourself and full focus on movement. It is impossible to think about elegant repeats and hairstyle at the same time. It's impossible to sculpt a body without leaving gallons of sweat behind. The number of repetitions and circuits is to be adapted to your form and purpose, however, if your goal is to get out as fresh as mentos after training, forget it. You might as well take a selfie while walking, for free.