Nikada niste vežbali u životu, vrhunac vaše aktivnosti je odlazak do supermarketa, helanke navlačite samo ispod pantalona kad je hladno, a sportsku majicu dok se razvlačite po krevetu? Pre nego pomislite da je dobra forma nedostižna i da aktivan život nije za vas, pročitajte 10 trikova za fitness lenjivce.
Zaboravite na sve moguće izgovore, nedostatak vremena, sportske odeće, preopterećenost poslom i pročitajte naše savete kako da u svoj dnevni raspored ubacite treninge, poboljšate raspoloženje i doprinesete opštem zdravlju i fizičkom izgledu.
KRAĆI TRENING
Ukoliko redovno trenirate, vremenski kraće ali povećanim intenzitetom rezultati neće izostati. Umesto da se satima razvlačite po teretani, popunjavajući pauze između vežbi gledanjem TV programa i šetnjom do frižidera sa vodom i energetskim pićima, fokusirajte se i odradite interval trening. Smenjivanjem intervala jačeg i slabijeg intenziteta sagorećete znatno više kalorija.
VEŽBAJTE UJUTRU
Trenirate odmah nakon buđenja. Nećete imati šansu da vas dnevne obaveze ometu pa da trening ipak odložite. Za lenjivce ovo je najbolja opcija. Čim se izvučete iz kreveta, ranac sa fitness odećom na leđa i pravac trening. Ne samo da ćete pokrenuti metabolizam, brže ćete se razbuditi i imaćete energije tokom celog dana.
I KARDIO I TRENING SNAGE
Nemojte odvajati i deliti trening, tako da jedna dan radite kardio a sledeći trening snage. Osmislite program koji traje maksimalno 45 minuta, potrudite se da uključite aerobne aktivnosti i trening za masu.
VEŽBAJTE NA PODU
Vežbe na strunjači u ležećem stavu mogu imati odličan efekat. Pri tom ne mislimo samo na stotine trbušnjaka, već i različite vidove vežbi za bokove, zadnjicu, leđne mišiće ili ruke.
VOLITE DA GLEDATE TV?
Ukoliko niste tip koji voli odlaske u salu za vežbanje ili na trčanje, ali zato gledate i po nekoliko filmova zaredom, iskoristite vreme tv uživanja i za vežbanje. Napravite svoju vežbaonicu ispred TV-a, uživajte u omiljenoj seriji ili filmu dok istovremeno zatežete noge.
DRUŽENJE U TERETANI
Zašto da ne? Kao što idete na kuglanje sa prijateljima, u bioskop ili na kafu, pozovite prijatelje na druženje u teretani, na joga čas, pilates ili cross fit.
BICIKL UMESTO AUTOMOBILA
Bilo da na posao idete gradskim prevozom ili automobilom, pokušajte da kao prevoz koristite bicikl. Kratka vožnja do posla pomoći će da ostanete aktivni, a da tokom dana budete svežiji. Izbeći ćete i stres koji je neminovan svaki put kada bus kasni ili nemate mesta za parkiranje.
MULTITASKING
Dok ste u kancelariji većinu vremena provodite u sedećem položaju? Iskoristite to vreme da vežbate. Možete raditi vežbe za unutrašnju stranu butina, dok čekate u redu na kasi, podižite se na prste kako bi vežbali listove, dok perete sudove ili brišete prašinu, pokušajte da radite istežanje ili vežbe za struk.
POLAKO DA REZULTATI BUDU BRŽI
Pratite svoje telo. Ukoliko ste umorni usporite, smanjite intenzitet vežbanja, zamenite traku biciklom. Da biste ostvarili rezultat bitno je da vežbate redovno i pametno, a ne da prelazite granice svojih mogućnosti. Predvidite i vreme odmora, masaže ili odlazak u saunu, spa centar. Ne zaboravite da je jako bitno nagraditi svoje telo.
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