You regularly go to the gym or exercise at home, but the desired effects are not yet a trace? Do not give up. In our guide, you will learn what needs to be done to make the exercises effective. Learn about methods to increase the effectiveness of training.

The only immediateexercisephysical effect you can count on is breathlessness. You have to wait patiently for all the others, especially the most desirable ones, such as a shapely figure, nicer muscles, greater endurance. No, even the best-selected and most meticulously performed exercises will provide immediate results. If a trainer or instructor promises to improve your body appearance in three weeks, change it. You will feel the first good effects of regular (!) Physical exercise after a few months. You will have more energy and a better mental condition (well-being, resistance to stress). The silhouette will change noticeably and permanently only after a year oftraining . But is it really that long?

Start your exercises with a warm-up

Although all athletes admit that they do not start exercising without a good warm-up, most amateurs treat it with a grain of s alt. They believe that if they manage to set aside an hour for exercise during the week, they will not spend half of that time on a pointless warm-up. This is a serious mistake. The purpose of warming up is to gradually increase the pulse rate, speed up circulation and improve the blood supply to the muscles. 10 minutes of torso twists, arm swings and squats will also significantly reduce the risk of injury.

Listen to the advice of experts during exercise

Only fools don't. This principle works well in sports. Remember: trainers and instructors are there to give you tips, familiarize you with the equipment, and tell you how to do the exercises correctly. If you are ashamed to ask a specialist for help, it is possible that you will have no use for the exercises you do, and you can even hurt yourself. If you want to exercise at home, buy an exercise videotape. Prepared by a professional trainer, it will help you exercise effectively and correctly.

Develop a Perfect Exercise Technique

Sometimes a small, seemingly invisible detail matters. Without himgymnastics does not bring the expected results. For example, the wrong tilt angle may cause a different muscle group to work than it should. If you adopt the wrong posture while exercising, you are putting too much stress on your joints. The pace is also important. If you want to develop a beautiful musculature, you have to lift heavy weights slowly and perform each movement carefully. Faster and less stressful movements will increase your endurance and help you burn fat.

Set realistic goals for yourself

Do not assume that after a week of swimming you will be the second Otylia Jędrzejczak, and a month in the gym will allow you to face Agata Wróbel. Unrealistic plans can only cause discouragement and frustration. But you can assume that after a month of regular swimming, you will swim twice or four times without rest and will not need CPR. If you start running and lose your breath after circling the block, after half a year of regular jogging you will run around the entire estate without getting out of breath. With a chunky body, even a decade in the gym won't look like Kate Moss, but you will surely lose a few inches here and there and gain them in more desirable places. Realistic goals give you wings, especially when their implementation is getting closer!

Don't overload

Do not believe that if you train very intensively from the very beginning and fall after the end of exercise - your pulse is out of control and your muscles refuse to obey - you will get used to it and it will be easier and easier. Nothing could be more wrong! Exercising too intense or with too much load will make your body unable to cope with the effort. A exhausting program might lead you to a trauma surgery, a cardiologist, or nowhere, because you'll quit it quickly. The exercises must be tailored to your abilities.

Train systematically

Don't go to the other extreme though. If you want to achieve something, you must feel that you are exercising. After all, "beauty is born in pain". And while it does not have to be unbearable pain, do not be under the delusion that a fashionable gym plus an extraordinary outfit mean a sharp increase in muscle and an equally rapid loss of body fat. Regularity is also important. If you decide to exercise three times a week but are failing because of a headache, sadness, mischief, and only do sports once a month, forget about any effects.

You must do it

What is good for a beginner will not do much for an advanced person. Instead of rejoicing that what was once difficult is now effortless, think about changing your exercises and adapting them to your current ones.possibilities. If you rest on your laurels, the best you can do is keep in shape, but you will not develop.

Treat the body as a whole

You're going to slim your calves and you won't be taking care of the rest of your body because you think it's okay? You better think it over! Will the "new" calves be an aesthetic whole with a protruding belly and drooping buttocks? Also, the increased effort (even if you only want to train your legs) will improve your appetite and soon people will stop noticing your calves altogether. Think of a holistic exercise program. Its integral part should be a he althy, rational menu.

Remember to mute

The end completes the work. And it's not about finding a moment for gossiping in the club bar after the gym. Your training must end with a set of relaxation exercises that will slow down the accelerated heart rate and calm the pulse. So, a few minutes before the end of the gymnastics, slow down. While your muscles are still warmed up, do some stretching exercises.

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ABC of exercises