Zakaj domača vadba ne deluje? Resnica o pogojih vadbe

Veliko ljudi misli, da domača vadba ne deluje zato, ker nimajo dovolj težkih vaj ali ker ne trenirajo dovolj pogosto. Resnica je precej drugačna. Večina domačih vadb ne “ne deluje” zaradi vaj ali truda, ampak zato, ker telo nikoli ne dobi prave stabilnosti, da bi se lahko res vključilo. Ko podlaga ni stabilna, ko sklepi nimajo podpore in ko telo kompenzira z napačnimi gibi, vadba postane nekaj, kar samo “narediš” — ne nekaj, kar dejansko čutiš.

#Credits to @nerdfitness for this awesome beginner body weight circuit workout !

Here is the write up for the exercise routine.

20 body weight squats

10 push ups

20 walking lunges

10 dumbbell rows (using a gallon milk jug)

15 second plank

30 Jumping Jacks

> After you’ve completed your workout, make sure you stretch. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.

> For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance.

> For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.

> I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.

> Do this routine 2-3 times a week, but never on consecutive days.  You don’t build muscle when you’re exercising, you build muscle when you’re resting.  Generally I follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on.  You never want to do a strength routine two days straight (of the same muscle groups), as your muscles haven’t had time to recover.

ma megvolt az első lájtos hóm-vörkaut!