How do you know that you have time to play sports
Sport And Fitness / / December 19, 2019
For many transformations - weight loss or weight gain, increase in strength and muscle volume, or, on the contrary, they atrophy - it takes time. Body struggles maintains balance and resistant to change. And this is good. You will not lose muscle, after sitting a week at home, and not zaplyvote fat by eating three pieces of cake at the festival.
At the same time due to the smoothness of the changes is easy to miss the moment when your body to gain a foothold, It becomes an old man and squeezed hard, and the heart and lungs no longer cope even with minor loads.
In ordinary life, we rarely have to run, jump, catch up or even do deep slopes. In the end, you can tie shoelaces are always sitting on a chair. Therefore, you realize his weakness only in emergency situations, when it is already fairly launched himself.
We'll show a few simple tests that will help you test your physical abilities and to understand whether the time has come when you really have to take care of your body.
How to check the aerobic endurance
This simple step test helpAerobic Fitness Test: The Step Method identify opportunities for your heart to withstand aerobic exercise.
you need to test:
- Steady rise of 30 cm: bench, bench, high step.
- Metronome. You can download the application or simply turn it in your browser.
- Simple timer.
- Assistant who will count the number of ascents and note the time (you can do without it).
Take a step to the bench, right leg, and then substitute to her left. Then return one foot on the floor, and behind it - the second. Thus, for one ascent you have to do four steps.
Put the metronome to 96 beats per minute, and at every stroke takes one step. Moving in this way, you make 24 zashagivaniya on the bench in a minute. You can make a video, where I step in the right pace.
Race against the clock for three minutes and start the test. Move without breaks and stops zashagivaya and down under the metronome. At the end of three minutes, set the timer for one minute and sit down on a chair. When time runs out, another Race against the clock and count the number of heartbeats per minute.
Evaluate your results table.
If you realize that everything is bad, begin to develop endurance today. For this purpose, any suitable Cardioactives: brisk walking, jogging, swimming, cycling, group fitness programs, active dancing.
You can develop a common endurance and home, doing 15-30 minutes daily. Try our sets of exercises - a lot of them, you can make a new one at least every day.
Develop endurance🏃♀️
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How to check the mobility of joints
Our joints are designed to operate in the full range. But if you move a little and a lot of sitting in one position, the flexibility goes, but you can not normally bend over, sit on the floor and get up without using their hands and to do many other things that are natural for healthy and a functional body.
To test their flexibility at home, do the two of simplified test systemFUNCTIONAL MOVEMENT SCREENING: THE USE OF FUNDAMENTAL MOVEMENTS AS AN ASSESSMENT OF FUNCTION-PART 2 Functional Assessment of movements (Functional Movement Screen, FMS). To perform the test, you will need:
- Roulette.
- Any long, light stick and straight.
- Assistant.
Squatting with a stick over his head
This test will help to evaluate the mobility of the hip, ankle and shoulder. Take the stick straight grip 1.5-2 times wider than shoulder width, lift it above his head at arm's length. Stand with feet shoulder-width apart, toes forward direct.
Sit down as deep as possible, trying to keep your back straight and do not take your heels off the floor. Do it sideways in front of a mirror or ask you to take a picture, to evaluate the final position.
Good
- The housing is parallel to the shins.
- The pelvis is below the knees.
- The heels are on the floor.
- The stick is held above the feet.
Fine
- The housing is parallel to the shins.
- The pelvis is below the knees.
- Heel off the floor, but if you put them on a small hill (to put a book, for example), all the other criteria are the same.
- The stick is held above the feet.
poorly
- Housing is not parallel to the thighs.
- Thigh above the knee level.
- Unable to keep the back straight.
- The stick is not over the foot.
The rise straight leg
This test will help determine the mobility of the hip joint, stretching the back of the thigh and lower leg muscles.
Lie on the floor, straighten your legs, pull the socks themselves. Lift the straight leg as high as possible. Do not bend the knee, pulling a sock over. Do not turn the other foot and the body: they have to stay in the same position, in which were to lift his feet.
Ask the assistant to put the stick perpendicular to the floor in the middle of your thigh to vote, where the raised leg.
Good: Ankle raised leg does not cross stick.
Fine: Ankle raised leg is sure to stick line.
poorly: Ankle foot is raised above the knee.
If tests show that you lack flexibility, it's time to work on this important quality. You can use both passive methods of stretching, posture stretching or yoga asanas and active - strength training in the full range.
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How to test the strength of
Muscle strength is needed not only in order to raise the bar in the hall. If you sit all day, and on weekends lying, weak muscles can not even support your posture, which eventually lead to back pain.
Not to mention the fact that the simple household tasks such as carrying heavy packages or moving furniture during cleaning may result in injury.
To test the strength of muscles, two simple test can be used. Of course, they will not help you to assess the condition of the whole body, but it will give a rough idea about the strength of the crust and the shoulder girdle.
Test push-ups
Make the joint workout: roll the shoulders, elbow, hand, do tilt and rotate the body. You can then move on to the test.
Men squeezing operate in full range: to a right angle at the elbows. In the video, I go down below. To use the correct range, ask the assistant to put a fist on the floor and go down until it touches the breast fist.
Woman doing push-ups on his knees in the full range: up to touch breasts floor.
Perform as many push-ups as get no rest. Look at the results in the tableNormative and Descriptive Data for Fitness Tests.
Test with a fold at the press
This test helps determine the strength and endurance of the abdominal muscles and hip flexors.
- Lie on your back, bend your knees at a right angle and put the foot on the floor. Get your hands behind your head.
- Have an assistant hold your feet to the foot was pressed to the floor throughout the exercise.
- Climb up to a sitting position, and then descend back to the floor. At the lowest point of the back and shoulders every time should touch the floor.
- Do as many reps as you can in 60 seconds.
- Look at your results in the table.
If your results in the strength and muscle endurance tests do not reach even to the level of "bad", it's time to do them. Benefit you can do it without leaving your home: by the same push-ups, ups the body on the press and a variety of other exercises with the weight of his body.
Engage in muscle strength💪
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Never too late to take care of your body. People gain muscle mass, develop flexibility and endurance, and 70 and 80 years. Yes, rather than later, the slower will be changes, but they will be - this is important.
Our body - thought out to the smallest detail a machine that with proper care regularly works until the very end. Do you have all the resources to be resilient, strong and flexible, and in 20 and 80 years.
see also🧐
- What happens to the body when you stop training
- Home workouts for beginners: how to 4 months to change beyond recognition
- How to lose weight for 10 minutes a day. Infernal interval training