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Why is it especially useful for children to practice dancing Some of the most exciting and spectacular sports are, of course, those that appear at the junction of physical exercise and art. Figure skating, rhythmic gymnastics and, of course, dancing.And if the first two directions are more for professionals, then dancing can be practiced at an amateur level.....

How to help a child choose a sport It is important that the child not only learns, but also remains active and develops harmoniously. Sports sections will best help with this. But how to choose the right section so that the child is engaged with pleasure? We have some tips that will help you make the right choice.Choose a sport based...

Exercises for doing sports at home

Many people know how to do sports at home, but not all of them really do it. There are fitness programs, online trainers, group workouts with video communication are available. It still doesn't always work out to build your training process.

Consider the pros and cons of home workouts.

Among the advantages:
- saving time on fees before and after training and time on the way to the club;

- free equipment and exercise equipment for training;

- music and video to your taste;

- lack of appreciative views and unsolicited advice;

- the training time is individual, there is no need to adjust to the working hours of the club or gym.

Disadvantages of training at home:
- lack of expert opinion of the coach, no one will control the technique to reduce the risk of injury;

- the example of other people inspires, especially if the circumstances of training and life are similar to yours;

- the environment of like-minded people - support and friendly atmosphere have a positive effect on the result. Training in a group helps to reach out for strong athletes and not relax even on difficult days for you.

As a result, it is not so important where you decided to work out, the fact of classes and the effort spent is important. And yet - it is always better to do a little workout than to do nothing at all, motivating it by the fact that there was not enough time for a big workout.

If you happen to be at home and your time is limited, choose a set of exercises to mobilize the body and its main systems. Such training at home is performed in a good rhythm with small breaks for recovery.

We perform the exercises one after the other without rest.

A good warm-up before the main workout is mandatory, you can additionally warm up the muscles, for example, by walking up and down the stairs 8-10 floors.

Exercises:
"Folding knife"
Lie on your back, stretch your arms and legs, lift your torso and legs at the same time, trying to touch your feet with your hands. Slowly lower the trunk and legs to the starting position. Repeat this exercise 10-15 times.

Jumping out
Take the "crouching stop" position, then jump up, simultaneously raising your hands and clapping your hands. Repeat 15 times.

You can add complexity with the help of inventory, for example, an elastic band.

Exercise on the buttocks and back of the thigh
Kneel down, hands on the floor. Alternately lift the legs bent 90 degrees at the knee before the hip is in line with the back. Repeat 15 times on each leg.

As a burden, you can add fitness weights.

Hand exercise - push-ups
Stand at point-blank range lying down, arms shoulder-width apart and bend them at the elbows to a right angle, straighten back and repeat 10-20 times. If it is difficult to do, then you can start not with your toes, but with your knees.

After 4 exercises, rest – 1 minute. The number of episodes is three or four. How many times to do each exercise depends on the level of preparation and current state of health. Subjectively, it should be hard, but without breaking.

After such a complex, it is good to take a contrast shower, which will energize if you train in the morning, or a hot bath for relaxation in the case of training in the evening.

Exercise three times a week for several months, keeping fit, and the muscles will begin to noticeably strengthen.

What kind of fitness is right for you

Do you sincerely want to get in shape or exercise more often, but you lack motivation? Maybe you just haven't found your sport yet – one that suits your personality type and temperament? Here is a short guide that will help you determine which type of activity is created specifically for you.

Fitness profile #1: Balance
Your goals: to maintain health and figure in good condition.
Your credo: you know that regular exercise is the key to feeling good (and you're right!). But at the same time, you don't want to overdo it – it's better to study at your own pace. Sports that allow you to feel comfortable in your own body are suitable for you. The most important thing for you is finding balance in life.
Your type of fitness: exercise bike, treadmill walking, fitball exercises, stretching, simple gymnastics.

Fitness profile #2: Energy
Your goals: losing weight, expanding your own boundaries.
Your credo: training for you is an important part of life. You are always ready for an intense workout. You like group activities where you can find friends with similar interests, and you often choose endurance sports to compete with others or with yourself. It is important for you to always be in motion and feel that your body is working properly. The results of your training should be noticeable.
Your type of fitness: cardio workouts (exercise bike, treadmill, ellipsoid), zumba, mini trampoline, cycling, boxing, etc.

Fitness profile #3: Figure
Your goals: to tighten the body, find a beautiful figure, feel good and look the same.
Your credo: you have accepted the fact that all people are different, and you don't see the point in trying to look like models on magazine covers. You just want to be yourself. You do sports to work out your figure and love yourself the way nature created you. You are satisfied with your body, and you are just trying to make it even more beautiful – the right approach!
Your type of fitness: ellipsoid, exercises for strengthening and toning muscles (hips-press-buttocks), body ballet, pilates.

Fitness profile #4: well-being
Your goals: to get out of stress, to find a life balance.
Your credo: by nature, you are either easily stressed, or, on the contrary, you are a model of calm. You want to live in harmony with others and with yourself. One of your main needs is to relax and find a positive outlook on life. You want to know yourself better, but at the same time you want to learn how to be distracted. You need a fitness that will help you find inner peace and maintain a balance between body, mind and spirit.
Your type of fitness: yoga, balance exercises, martial arts (tai chi, ki-gong).

Fitness profile #5: Self-expression
Your goals: to express yourself, to throw out energy.
Your credo: you strive to release energy and express your feelings. Your artistic nature has been showing itself since childhood. You want to explore the world in its entirety, and in this you are ruthless. You need a sport that works all the muscles deeply, while giving you satisfaction and well-being at the same time.
Your type of fitness: any dance (ballet, jazz modern, hip-hop, etc.), artistic and athletic gymnastics.

As you can see, different types of fitness are suitable for people with different personality types. Now the move is yours: make your choice to enjoy your favorite sports every day!

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