This is a very important step of the self-development plan. You can not talk about self-development, not implying the development of the body. This step will help those who lack the discipline to start playing sports, who are not satisfied with their health and would like to pull it up.
If you do not have problems with this, you practice regularly, then you can probably skip this step. But, anyway, I recommend, get acquainted with the theoretical part of this post. Performing this step implies that you have no injuries and contraindications to easy exercise, otherwise everything is at your own risk!
Theory
Doing sports is necessary for all. The body badly needs physical activity, especially when spreading a sedentary lifestyle. In my article on how to get yourself involved in sports, I say that sport not only strengthens your muscles and improves your health and general well-being, but also develops your discipline and willpower. The state of your body largely determines your mental, emotional well-being: your mood, moral strength, and even attitudes and judgments!
Human weaknesses, such as weak character, lack of willpower and laziness can visually affect the state of the body and lead to its degradation, for example, to obesity. Tightened figure is a demonstration of strong will and the ability to step over themselves.
These are the main conclusions of the article, the link to which I gave above. In it, I recommend starting small and not seeking to set records, in the event that you can not bring yourself to play sports. The practical part of this article will be based on this position.
Practice
Duration: 14 days
Day 1 - 7
Enter in your daily routine morning exercises (or evening, depending on your schedule). 5 days a week. Strictly, necessarily. Missed - must be compensated on this or another day. Charging should include a warm-up (warming up muscles) and several strength exercises, for example, two approaches of push-ups and two approaches of exercises for abs and stretching. Or any other exercises that you can perform at home. You can alternate different exercises from day to day, but do at least some strength exercises required.
Pay attention to your health after charging. You feel cheerfulness and awakening, is not it? Morning physical activity is able to awaken and warm up the body well without any coffee.
Day 8
Continue to do exercises 5 days a week.
Take an evening jog according to your strength. Just do not need to over-exert. It is not necessary to drive yourself to exhaustion! Rate your condition after running. There should be nervous fatigue that could accumulate during work and, also, an improvement in mood is possible.
Day 9
Walk on foot, either during the lunch break at work or from work to home or after work. Do stretching exercises.
Day 11
Go to the horizontal bars next to the house, if the weather permits, make several approaches for pulling up. If you can not pull up, just hang and stretch.
Optionally, you can enroll in a gym and / or pool or in any sports section.
Day 14
Take a run.
…
I recommend sticking to this schedule after two weeks: charging - 5 times a week. Jogging - 2 times a week. Occupations on horizontal bars (or in a train. Hall, pool) 2 times a week, it is possible after jogging. The main thing is not to overstrain: classes, the first time, should be very light, if you are not used to physical exertion.
Some more tips:
- Ride your bike! If it is possible to drive it to work, then it is generally wonderful. This is a great pleasure, plus a good, light load! A new, acceptable amateur bicycle can be bought in Moscow, for about 15 thousand. Agree, it is not a lot of money in exchange for an individual vehicle. For this money you can’t buy a super sports bike, of course, but it will already be a much higher-quality bike than Auchan bikes with a heavy frame and a collapsing body kit. On this bike you can ride for a long time and get a lot of fun. The bicycle strengthens health, besides it is a representative of environmentally friendly transport.
- Do not look for incentives for your sports! Just take and do it! Otherwise, you will depend on external stimuli and you can’t do anything without them!
- Do not regret time for sports. You spend this time on yourself, you invest it in your longevity, in your well-being and in the health of your future offspring. In addition, sports activities create an excellent opportunity to be alone with yourself, unload your head, relax and get rid of stress.
As for me, in the warm season I ride a bike, and in winter, ski, both mountain and cross-country. I visit the horizontal bars and run, if not cycling. A few years ago there was no sport in my life. I could not bring myself to engage.
Most recently, I started practicing yoga and I really like it, despite the fact that many of the “positions” of yoga are given to me with difficulty due to the fact that I have never had a good stretch. Yoga suits me very well, because it means working not only with the body, but also with the mind. In my opinion, this is exactly the practice that is necessary to engage in order to achieve good results in personal development.
You may know as much as you like about the theory of controlling emotions, the science of relaxation, but as long as you don’t learn to control your mind and relax in practice, this knowledge will not help much. Yoga and meditation are such practices.
