- Breakup training - the best exercises
- Breakup training - training plan
- Post-breakup training - benefits for the body and psyche
Instead of crying after breaking up with your boyfriend and sitting at home, despairingly eating sweets, you better do a proper workout! Your mood will improve not only thanks to endorphins after exercise, but also because you will see in the mirror how beautiful you and your figure become.
It happened - you split up. Certainly it is difficult for you and you feel all negative emotions alternately: anger, frustration, powerlessness, fear, hatred, sadness. You would like to find an outlet for these emotions, live out and gain new energy, but you just don't know what to do with yourself. We know! Start exercising.
Training after breakup may seem ridiculous at first - how is my world collapsing and I'm supposed to exercise now? That's right!
Physical exercises will help you relax, forget about depressing experiences, re-believe in your abilities, and make your body slimmer and even more attractive. You can't turn back time, and worrying only makes you lose your strength. You only get the here and now, so unfold the mat and give yourself a chance to feel better with our perfect workout after your breakup!
Breakup training - the best exercises
Post-breakup training should meet several conditions: to strengthen you mentally and physically, soothe your troubled nerves and relax your tense body, and make you feel better in your body. For this purpose, strength training will work, as it will combine all these guidelines together! Here is a set of exercises for a breakup.
1. Cow-catAssume a propped kneeling position: place your knees hip-width apart, place your hands under your shoulders, tuck your pelvis slightly under you, and turn your head down so that you are looking at the mat. Then, bend your spine downward, bringing your stomach closer to the mat while keeping it slightly tense. Add to this a head movement and flex the cervical spine as well. Hold this position for 3 seconds. Then, push yourself firmly off the mat, pull your stomach in and bring your spine up to the ceiling to make a cat's back. Here, too, hold for about 3 seconds and return to the neutral position. Include deep diaphragmatic breathing - when you bend your spine down, breathe in, and when you bend your spine up, breathe out forcefully.
2. Bird-dogAdopt a propped kneeling position, as in Exercise 1. Gently tense your stomach and stretch your arm out in front of you, but don't take it off the mat yet. Pull down your shoulder blade and lightly tense your buttocks. Attach the opposite lower limb to this and lift both limbs up so that they are in line with the spine. Hold this position for a while and repeat it over to the other side.
3. StepsStand slightly apart, with your feet parallel, gently tuck your pelvis underneath you and lower your ribs while tensing your abdominal muscles. Visit the limb backwards, so there is a 90 degree angle in the knees. Make sure the knee of the front leg is above the foot and pointing slightly outwards. When you return to your starting position, make sure your pelvis is stable and do not rock your hips sideways. Repeat the exercise for both legs.
4. Jump squatStand a little wider than hip width, straighten up and tighten your abdomen. Then do a squat, to a minimum angle of 90 degrees, and jump up with all your might while flexing your buttocks and tipping your pelvis sharply. Help yourself with your hands by performing energetic swings during the jump. Make sure your knees do not go down inwards. If this is the case, reduce the knee bend angle a little.
5. BurpeesStand slightly apart, bend down and put your palms in front of you, then do a backward kick. If you can, you can also do a push-up. Then jump towards the palm of your hand, straighten up and jump up far outstretching your arms. During this exercise, remember to keep your abdomen constantly tense and tighten your buttocks firmly in the lower position. If you have a pain in the lumbar spine, change the back jump to back leg abduction and plank position.
6. BoxingAdopt the correct standing posture, bend your knees slightly, bend your arms and place them in front of your chest. Clench your hands into fists and start boxing into the air. Make sure that the movement is guided through the shoulder blade and shoulder. You can add a strong jog on the spot to this. Remember to keep your abdominal muscles constantly tense.
7. Women's Push-upsTake a plank position and lean on your lap. Place your hands a little wider than your shoulder width apart, and point your elbows outward. The head should be an extension of the spine - don't mess with it or slouch. Then, direct your chest towards the mat and do the push-up. Try to slowly descend and quickly push off the mat. Remember to keep your abdomen and shoulder blades tight.
8. Head Down DogRest on the mat in your hands andwith your feet and push yourself firmly off the mat with your hips upward. Move the shoulders away from the ears and point the elbows outwards. With each subsequent second of exercise, try to straighten your legs in the knees and lower your feet down even more. However, remember not to overstretch your knees or elbows. The head should be relaxed in this exercise. Try to breathe deeply and at the same time do not let go of your abdominal muscles - they should be gently tense throughout the exercise.
Breakup training - training plan
Training consists of one circuit. If you feel up to it, you can do 2 to 3 circuits in one training session. Make sure you take a few minutes' break between the circuits and briefly stretch and relax after training. Do the training 3 to 5 times a week.
| Exercise | Number of repetitions | Duration |
| Cow-cat | 10 | |
| Bird dog | 10 repetitions per page | |
| Zakroki | 10 repetitions per leg | |
| Przysiad z jumpok | 10 | |
| Burpees | 12 | |
| Boxing | 3 | 30 seconds + 5 seconds off |
| Women's push-ups | 12 | |
| Dog Head Down | 1 minute |
Post-breakup training - benefits for the body and psyche
It has been known for a long time that sport can be a cure for many mental and physical ailments. Breaking up with a loved one can be a heavy burden for us and cause stress and depression. When we play sports, happiness hormones are released, our body relaxes, the brain rests, and the whole body regenerates and gains new energy.
Breakup training can be a form of coping with this difficult experience. The main benefits for body and soul that you can get from physical activity after a breakup are:
1. You release negative emotionsNothing works better for negative emotions than exercise! When you train, you can take out all your aggression, anger and frustration in a positive way. Alternatively, boxing into the air with someone specific in mind, but it's also - pleasant with useful
2. You will strengthen your body and psycheAfter breakup training will strengthen your body, and a strong body is a strong psyche. The side effect will be just a slim, athletic figure, and this will give you even more courage to start a new and better life. In a he althy body, he althyghost!
3. You will give yourself energyBreakups can be really difficult for us and they can take all our energy and will to live. Training will surely give you not only strength, but also new energy and make your life take on colors. Who knows, maybe sport will be your new passion in which you will lose yourself completely!
4. You will relax your tense bodyPhysical activity after the breakup will surely help you to relax and get better oxygenated. Such stressful experiences create a lot of tension in our body, which later affects our physical he alth. Proper exercise will not only help to strengthen weakened muscles, but also relax tense and sore areas in your body.
5. You will reset your headPost-breakup training will help to clear your head of excess thoughts, especially overwhelming and depressing ones. Playing sports oxygenates the brain and is a form of meditation that focuses you on the here and now.
6. You will gain a he althy habitRegardless of what your life was before, the parting was sure to upset it a bit. Exercise can bring you back to being systematic and regular on your way to your goals. Physical training is also an end in itself, and incorporating a he althy habit of sport when you experience more difficult moments in life will not only help you survive them, but also look at them from a slightly different, fresher perspective.
About the author
Małgorzata Kośla She is a qualified fitness instructor and certified personal trainer. Since childhood, her greatest passion was sport - she played football and basketball. Then a new love came - dance, especially dancehall. He likes to sweat at the gym and relaxes in yoga and meditation sessions. He is constantly expanding his knowledge about training and a he althy lifestyle. What besides sports? He runs a store with natural cosmetics and he althy food, writes his own blog (stylzyciadowolny.pl) and deals with copywriting.
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