توصیه‌هایی برای شروع ورزش بعد از یک مدت استراحت

مجله تفریحی سرگرمی دخترونه

توصیه‌هایی برای شروع ورزش بعد از یک مدت استراحت

بهتر است در دو هفته‌ یک بار برنامه ورزش را شدیدتر کنید

 

گاهی اوقات پیش می‌آید افراد نمی‌توانند برای مدت خاصی ورزش کنند دلیل این مساله می‌تواند آسیب‌دیدگی یا مشغول بودن باشد. زمانی که دوباره ورزش را شروع می کنید باید نکات خاصی را در نظر بگیرید.

 

به نقل از My fitness pal، زمانی که دوباره ورزش را آغاز می کنید به نکات زیر توجه کنید:

 

۱٫ هدفگذاری کنید: 

هدفی تعیین کنید که قابل دستیابی باشد. اگر هدف غیر قابل دسترسی باشد ناامید خواهید شد. بهتر است هدف شما مشخص باشد برای مثال کم کردن وزن یا افزایش آمادگی جسمانی هدف‌های مشخصی نیستند.

 

۲٫ آهسته ورزش  را آغاز کنید: 

بهتر است در هفته‌ زمانی برای ریکاوری داشته باشید. بر روی حرکات اصلی تمرکز کنید. بهتر است در دو هفته‌ یک بار برنامه ورزش را شدیدتر کنید. می‌توانید با افزایش تعداد تکرار حرکات یا تعداد ست‌ها شدت را افزایش دهید.

 

۳٫ نگران خود باشید و به دیگران توجه نکنید: 

اگر دیگران توانایی بیشتری نسبت به شما داشتند ناامید نشوید. بدن شما نیاز به زمان برای عادت کردن به ورزش دارد. بر هدف‌ها و توانایی‌های خود تمرکز کنید.

 

۴٫ در روزهای تعطیل نیز فعالیت خود را داشته باشید: 

بهتر است در روزهای ریکاوری نیز فعالیت با شدت کم داشته باشید. برای مثال  ورزش‌هایی همچون یوگا و پیاده روی انجام دهید. هر فعالیتی می‌تواند  موثر باشد تنها بی فعالیت نمانید.

 

۵٫ تعداد تکرارها را کم کنید: 

اگر یک حرکت ورزشی را نمی‌توانید با تکرار کامل در یک ست انجام دهید، تعداد تکرارها را کاهش دهید.

 

۶٫ یک برنامه جایگزین داشته باشید: 

اگر برنامه شما برای داشتن یک نوع فعالیت قابل انجام نبود، یک برنامه جایگزین داشته باشید که بدون فعالیت نمانید. برای مثال دوچرخه‌سواری کنید یا به استخر بروید.

 

۷٫ خود را به یک شخص یا یک چیز متعهد کنید: 

سعی کنید چیزی یا کسی را داشته باشید که برای تعهد به آن برنامه ورزشی را انجام دهید. برای مثال در باشگاه ثبت‌نام کنید. مربی بگیرید یا با یک دوست قرار بگذارید که با هم ورزش کنید.

 

منبع: ایسنا

 

مجلهتفریحیسرگرمیدخترونه

۳۶ دیدگاه
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