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How to correctly calculate the load on the legs
Last reviewed: 23.04.2024
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The load on the legs should be distributed correctly and reasonably. To keep your legs healthy, you need to move more. Namely: half an hour to dance (or engage in aerobics) every other day, and on the remaining days to do leg exercises for 40 minutes in a row. But this is a powerful load for a beginner, so to start the classes you need to calculate them differently. How exactly?
Warm up
It lasts about 5-10 minutes. The muscles of the feet must first be warmed up, otherwise it will be difficult to perform the exercises. In addition, it is possible to stretch the muscles, tendons and ligaments.
If you doubt the health of your feet, consult a therapist about your workload. The doctor will also help to calculate the load at the initial stage and at the subsequent stages of hardening the legs and strengthening them.
The best pace of classes is slow, with the transition to a faster one. This will help burn calories faster and achieve smoother skin more effectively.
How to control the load on the legs?
If the load is not calculated and overstrained muscles of the legs, you can stretch and injure them. Therefore, it is possible to control the training process, not to allow the legs to be overloaded. How to do it?
It's elementary - to control your pulse. Of course, in comparison with the calm state, he is quickened. But it is possible to calculate the optimal load on the pulse mathematically. This will help the formula: 220 minus the number of full years, which turned out to be you, multiply the result by 0.75. You will get the number of contractions of the heart muscle in 1 minute, which should be at normal physical activity.
To properly monitor the pulse, you need to measure it every 5 minutes after you start to practice. If you notice that it is accelerated during the control of the pulse, you need to reduce the load during the exercises. It is impossible to stop sharply - this will increase the burden on the heart and blood vessels, their diseases are possible.
How to control the pulse?
From these data, you can accurately determine what should be the pulse for 10 seconds after the beginning of the session.
At 20-25 years the number of heart beats in 10 seconds should be from 20 to 28.
In 25-30 years the number of heart beats in 10 seconds should be from 20 to 28.
At 30-35 years the number of heart beats in 10 seconds should be from 19 to 26
In 35-40 years the number of heart beats in 10 seconds should be from 18 to 25.
In 40-45 years the number of heart beats in 10 seconds should be from 18 to 25
At 45-50 years the number of heart beats in 10 seconds should be from 18 to 24
At 50-55 years the number of heart beats in 10 seconds should be from 17 to 23
At 55-60 years the number of heart beats in 10 seconds should be from 16 to 21
Warm up and pulse
To start a normal exercise and not hurt your legs, the warm-up time also needs to be controlled. It should be between 5 and 7 minutes. Then you can start classes. If more than 20-22 minutes to perform them at the right pace, and then 3-5 minutes to rest, the effect of burning fats will go.
An even better effect can be achieved if you practice 30 minutes, then rest for 5 minutes, then another quarter of an hour, but at a slower pace.
The indicator that you have exercised correctly is a slight pain in the muscles. And yet - the right pulse.
How to distinguish right pain from wrong pain?
The correct pain is easy and pleasant, the muscles are warm. In addition, the group of muscles that a person coached, a person will feel as if separately from other groups.
Wrong pain, which indicates overload and exhaustion, is a feeling of exhaustion, severe fatigue, a person seemed to squeeze out. Wrong pain lasts a very long time. If you have the wrong pain after class, then you have poor control of the load and pulse. The next lesson needs to be done more carefully.
With time, when doing, you will come to the optimum load and learn to distinguish the wrong pain from the right one. This will help the health of the legs and the whole body.
How to prepare for sports loads
Before doing sports exercises, you need to make several preparations. A very important point in preparing for classes is to eat at the right time. If you are engaged in the morning, breakfast should be no later than half an hour before the load. If in the evening - at least an hour before the exercises.
Food should be easy, as it is quickly digested and digested. If a person ate heavy food, for example, fried meat, it will be digested and digested much longer than a light salad of raw vegetables.
This means that you will be extremely hard to deal with, because the body spends its energy on digesting and assimilating food, but on exercise, it does not have energy left.
It is better not to consume sugars and fats before training, as they give little energy, but a lot of weight in the stomach, and it's very difficult to burn calories from them.
Classes on an empty stomach are also very undesirable. The organism does not receive sufficient energy, therefore it is exhausted and does not fulfill even elementary functions. From such occupations, there will be no use for the skin, muscles, or circulatory system, and therefore, there can be no question of fighting cellulite.
Before training and during it you can drink water. It is desirable - purified, because the body emits toxins through the skin, and the body's purification of toxins should be performed with the help of purified water. If harmful substances and additives remain in the water, its use will only add to the burden on the body, saturate the muscles and ligaments with harmful substances.
Clothes for trainings
To ensure that you do not experience discomfort, you need comfortable clothes. It is best to use a training form made of natural materials or special clothing made of elastic materials. For aerobics are good swimsuits and leggings, for running - a tracksuit with shorts or pants, depending on the weather.
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Equipment for training
If you do dance "na" for the feet, it would be nice to practice in a special dance hall with mirrors and a machine. The machines (as for the ballet) are very good for stretching the legs. If you do not have this equipment, stools and chairs with strong backs will fit, so that you can lean on them. So you can not only train your feet, but also align your posture, because of the irregularity of which often there is cellulite.
For exercises to strengthen the legs, you can use balls, gymnastic sticks, gymnastic sticks, light dumbbells. They will give the opportunity to diversify the movements, load different muscle groups, make the classes more interesting.
To take classes in the fight against cellulite more easily, use music. It should be rhythmic, but not too fast, so that the load is not excessive. Pulse with the music you choose should be no more than 120 beats per minute.
Easy warm-up for 6 weeks of training This warm-up is good for warming up the muscles and preparing for the complex of leg exercises that you choose.
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Exercise 1
The starting position - hands in front of you, they need to be kept straight. Keep your back straight, blood flow activity and energy for the whole body depend on it. Begin to work with your feet - raise the right one, bending your knee to pull your leg to your right hand.
Then left - raise it to the left hand. Such ups and downs should be 60. But if it's hard for you to do it right away, there will be enough twenty first, then every week you can add 10 lifts-lowering of legs.
Exercise 2
The starting position - we stand straight, legs are even, hands are divorced in the sides. We lift hands above the head, hands remain even.
We lower to the level of the shoulders - hands are even. At the same time, raise the knee of the right leg, then the knee of the left leg.
The movements are as follows: arms up - one knee to the chest, hands lowered. Hands up - the other knee to the chest - hands lower. So you need to do 60 times, but if you can not, you can start with 20 times, adding 10 lifts each week.
This will help to train the thighs, buttocks, stomach.
Exercise 3
The initial position - the back is even, the legs are shoulder width apart. The legs are slightly bent at the knees. Elbows spread in different directions, and the brushes should be pressed to the shoulders. Tighten the buttocks. Now - a slope to the right, then - a slope to the left. The elbows should be pointed to the floor. Each movement - 20 times.
This will help disperse blood in the shoulder girdle, and improve posture.
Exercise 4
We perform the stretching from the standing position, resting our palms on the floor. If the palms of the floor to rest until you can not, bend as much as your flexibility allows. Knees are straight, body weight is transferred to socks.
Remain in this position as much as your stretch allows. Ideally - you must slowly count to thirty. Then straighten up, rest for 2-3 minutes and again apply this posture to stretch the vertebrae of the back, as well as the legs.
So repeat 10 times. This exercise will improve blood flow in all parts of the body, increase the flexibility of the back and warms the muscles of the legs.
Exercise 5
The situation is the same - you stand with even knees, leaning forward, hips do not need to move. Transfer the body weight to the socks. In this position, you should touch the fingers of the right hand to the left knee.
At this time, the left arm behind the back is in an extended position. You need to bring your face to the shin of your left leg, then to the knee of your left leg and stay in this position, counting to thirty. Then do the same with your right hand. Again count to thirty. Do this several times until you feel a slight pain in your legs and pleasant warmth in your muscles.
This exercise helps strengthen muscles, ligaments and tendons, this is an excellent prevention of cellulite.
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Exercise 6
The starting position is half-sitting, knees are bent. By warming the muscles of your legs, you can sit on the twine. If you still can not get the twine, sit on the half-string. Knees should be straight, socks look up vertically.
The next operation - the torso is tilted between the legs, hands are stretched out in front of him. In this position, you should stay until you count to thirty. At this time stretching will increase, as well as flexibility.
This exercise is very good for improving the flexibility of the ligaments and strengthening the tendons as well as the muscles. After this exercise, the muscles, bone tissue and circulatory system improve.
The walls of the vessels are strengthened, the metabolism is activated.
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Exercise 7
Lie down on the floor, try to crawl on the floor with your hands to your left leg. The chest should lie on top of the leg, and so it is necessary to linger, slowly counting to thirty. Then a respite of 1-2 minutes and the same can be done towards the right leg. This warm-up will perfectly replace to you a complex of exercises for slender and pumped legs, improve metabolism, pump muscles, activate blood flow, help fight cellulite.