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Przygotuj się do biegu OCR – SKUTECZNY TRENING W 6 KROKACH

SKUTECZNY TRENING W 6 KROKACH

Droga do mistrzostwa sportowego mierzona jest w 6 krokach . Mówi się, że wystarczy, że zabraknie jednego z nich i trening nie będzie skuteczny, a cała struktura treningowa przestaje funkcjonować jak należy.

1. TRENING

Podzielony na makro i mikro cykle treningowe. Przemyślany, rozplanowany, regularny. Zawierający dni przerwy, dni zwiększonej i ograniczonej intensywności. Zorganizowany w taki sposób, aby wszystkie elementy danej dyscypliny sportowej zamknąć w możliwie krótkim czasie. Tak, aby uniknąć sytuacji, w której np. przysiady robiliśmy ostatnio 3 tygodnie temu…

2. DIETA

Najlepiej chwycić się jednej filozofii żywienia i się jej mocno trzymać, nie zmieniać, co rusz. CrossFiterzy z całego świata proponują Zone Diet lub Paleo Diet, jako najlepsze programy żywieniowe dla sportowców. SŁUCHAJ WŁASNEGO CIAŁA – i wybierz to, co dla ciebie najlepsze.

3. STRETCHING

Bez rozciągania zwiększasz ryzyko kontuzji i szybkiego narastania syndromu przetrenowania.Rozciągaj najbardziej zaangażowane partie mięśniowe bezpośrednio po treningu, a przynajmniej raz w tygodniu zaplanuj porządną sesję rozciągania wszystkich partii ciała.

4. REGENERACJA

Masaże i wizyty w saunie, powinny być częścią naszej rutyny treningowej. Ciało i mięśnie potrzebują do swego nieustannego rozwoju REGENERACJI w tym samym stopniu, co treningu. Krótko mówiąc przyzwyczaj mięśnie do nagrody w postaci regularnej dawki regeneracyjnej przyjemności, a one odwdzięczą Ci się zwiększoną mobilnością, wytrzymałością i siłą na treningu. Zadbaj o to, a poczujesz efekty!

5. SEN

Najlepszy dostępny suplement regeneracyjny. Zadbaj o to, aby był zdrowy i efektywny. Wcale nie trzeba spać 12 godzin, aby sen można było uznać za wydajny i skuteczny. W zupełności wystarczy 6 do 8 godzin.

Aby zoptymalizować sen:

– Jedz na noc lekkie posiłki niewymagające długotrwałego trawienia.

– Nie słuchaj głośnej muzyki przed snem, lepiej się stopniowo wyciszać.

– Wieczorny trening powinien się kończyć na 3-4 godziny przed planowanym snem.

– Na godzinę przed spaniem staraj się nie korzystać z telewizora i komputera.

6. MOTYWACJA

Odpowiednia motywacja do treningu jest niezbędna do tego, aby przynosił on oczekiwane efekty. Dbaj o to, aby trening był tak zaplanowany, żeby sprawiał Ci przyjemność – ENJOY YOUR WORKOUT! Potrzebujesz większej dawki motywacji? Odwiedź nas w mediach społecznościowych: Facebook i Instagram!

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TRENING W 6 KROKACH

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