How to build beautiful muscles: a strength training program with fitness

As experts and most advanced athletes note, best fit training is one of the most effective sets of exercises aimed at solving a huge number of problems.
This type of fitness included several areas at once:

• yoga;
• Pilates;
• stretching;
• cardio loads;
• strength training.

This unique complex allows you to work out almost every part of the body, even those that are not felt in everyday life. There are no age or physical restrictions, so anyone who has no medical contraindications to cardio can attend classes. In addition, there is a list of specific contraindications:

• pregnancy;
• cardiovascular and colds;
• arrhythmia.

Fitness tour: what is it and what are its advantages?

If you don’t yet know what such a journey is, it’s time to correct this annoying misunderstanding! Believe me, you missed a sea of ​​positive impressions and wonderful moments. By going on a fitness tour, you will explore new horizons, expand your horizons, meet “kindred spirits,” get to know yourself better and do the most good for your body. In a word, if you decide to take this trip for the first time, you will very quickly make up for lost time!

Active recreation areas are very diverse: they can cover several sports at once or, on the contrary, be narrowly focused. For example, those people who practice yoga professionally will not be interested in a dance tour, and vice versa. A fitness tour means the departure of a group of people led by a professional trainer to another country or to the Russian resorts of the Black Sea, where they will not only swim, relax, visit new places, but also restore their health according to a pre-developed program . The times when a passive beach holiday at sea caused frantic excitement are irrevocably a thing of the past...

You may object that training can be done in a hotel or at home, that is, you can relax as usual and still exercise. But the point is that a fitness tour is not just an active holiday - it is a reassessment of values ​​that allows you to at least get closer to a healthy lifestyle. A person has an excellent opportunity to adjust his diet, which under normal conditions often lacks “willpower”: professional trainers will not give you the opportunity to slack off or skip a lesson, they will point out mistakes in time and provide moral support. In addition, you will undergo special psychological training that will help you eliminate traces of stress, get out of depression, or simply find harmony with yourself and the world around you. The program of any fitness tour is always thought out to the smallest detail, systematic, effective and consistent: it is extremely difficult to implement it alone, or rather almost impossible. What is the value of “team spirit” alone! The temptation to sleep through morning procedures in the fresh air will disappear very quickly: even if you miss classes once or twice, you yourself will later regret it.

Thus, the main advantage of a fitness tour is a positive atmosphere. You will find like-minded people, that is, you will communicate with people who have the same interests as you. You will make new friends, fresh impressions. You will combine business with pleasure: see new countries, relax, do what you love, lose extra pounds and benefit your body.

Benefits of Light fit

Light fit lipolytic, reviews of which indicate its widespread use in the field of modern cosmetology, has the following advantages:

• eliminates stretch marks and cellulite;
• reduces cm in waist;
• in 1 session of lipolysis, subcutaneous tissue is reduced to 3 mm without surgical intervention;
• the visible effect of the procedure is noticeable for 2 weeks;
• the duration of 1 procedure is 5-10 minutes;
• the effect of the procedure is already visible in 2 weeks;
• the client does not feel pain during injections;
• after lipolysis, the skin becomes elastic and smooth;
• There is almost no chance of hematomas and swelling at the injection site.

Don't miss the most popular article in the section: Hyaluronic acid in tablets. Benefits, how to take, reviews from doctors and effectiveness.

Who is a fitness tour suitable for?

A fitness tour is a trip that allows you to combine recreation and sports. These events are created for people who pay attention to their health, monitor their weight and figure and do not like to spend time passively. There are more and more fans of fitness tours over time, because people are beginning to realize the value of youth, beauty and health.

A fitness tour means enjoying the beauty of nature, strengthening muscles, making new useful acquaintances, and stabilizing your emotional state. If you are conscious about your health and lifestyle, it is enough to imagine classes with attentive instructors in a cozy, professionally equipped area, when a light breeze caresses your body and blows your hair... Immerse yourself in your imagination, mentally feel the touch of your feet on the warm soft sand, imagine how you splash in the turquoise, refreshing water immediately after training, and the question of how to spend your vacation will disappear by itself!

If you are still far from sports, you don’t need to think that a fitness tour is a boring trip without entertainment. There will be many of them: all kinds of competitions, breathtaking jumping into the pool, and Latin American dances. Your body and thinking will change into a completely different way. You will plunge into a world full of positive things, meet interesting people who will make you want to follow them, gain support in new endeavors, and change your lifestyle for the better. Is it worth exchanging such opportunities for a passive beach holiday with wine or beer in the evenings?

Brain fitness exercises

Brain fitness exercises can be performed either normally or online using a computer. In the first case, you will need special devices: cards with numbers, pictures, tasks, examples, a pen and a stopwatch.

It’s more convenient to do the exercises online: special free tests allow you to choose the focus of the exercises (development of memory, attention, thinking, logic, etc.), the programs usually have a built-in timer, and you don’t need anything other than a computer.

The most popular brain fitness exercises:

Find identical objects. A person is offered an image with many different pictures, among which he needs to find a pair of identical ones.

Find the number. The matrix contains multi-colored plates with four-digit numbers. Among them you need to find the specified number.

Remember shaded fields. A person sees in front of him a small field of filled and unfilled cells arranged in a chaotic manner. After a few seconds, all the cells become unshaded, and you need to select those that were painted.

Mentally add up the parts of geometric shapes. Several parts of one large geometric figure are depicted on the screen (or paper). Below are options for what shape you will get when you connect them.

Compare numbers. The field is divided into two parts, and on each side are written numbers or simple examples. A person needs to quickly compare them and choose the one that is larger. As the solution progresses, the examples become more complex. For example, the numbers 12 and 53 are given first, and then the examples: 129-85 and 328-176.

Almost all brain fitness exercises are performed at speed, and it is very important to track the dynamics and compare how much time it took to solve the problem during the first workout and how it changed after a week.

Exercises also include crossword puzzles, scanword puzzles, Sudoku, solving mathematical problems and many other ways to develop the brain.

Who offers fitness tours?

The organizers of fitness tours are fitness clubs. People involved in them go with their group and coach on a trip with a clearly planned cultural and health program, which is developed taking into account the individual characteristics of each participant’s body. This is much more than the usual beach holiday for many, since you will not only swim in the sea and go on excursions, but also work on yourself: train on the golden sand in the morning sun, do water aerobics, eat right, i.e. strengthen your health. In the Russian Federation, this direction is just beginning to develop, but in Europe and the USA, most people already choose only useful travel.

A fitness tour usually lasts at least 7 days, since the body needs time to adapt to new climatic conditions. But sometimes fitness clubs also offer trips for 2-3 days (from Friday to Sunday), which allow you to enjoy active recreation after a busy week of work.

A fitness tour will allow you to feel great, lose excess weight, stay in good shape and look impeccable - isn’t this what our main values ​​are? Agree, it is better to spend precious days of rest gaining strength, energy, creative inspiration and positivity than to return home with extra pounds around your waist and a spoiled mood for this reason!

Functional training training program for women and men

• Warm-up: 5-7 minutes.
• Main part: 40-45 minutes.

As an example, let's take the most accessible equipment for most - 2 small dumbbells, which can also be replaced with 0.5 liter bottles of water, as famous trainers do at many fitness conventions for instructors.

Block 1

1. Squats with arms raised in front of you – 8 times.

1. Squats with overhead press – 8 times.

1. Lunges alternately forward with raising your arms in front of you - 8 times on each leg.

1. Lunges alternately backwards with overhead presses - 8 times on each leg.

1. Swing your arms across the sides – 8-16 times.

1. Bent over arms across the side 8-16 times.

Repeat the first block 2 times without stopping.

Block 2

1. Deadlift on straight legs with dumbbells – 8 times.

1. Deadlift on straight legs with dumbbells + 1 row to the waist – 8 times.

1. Bent-over waist rows – 8-16 times.

1. Deadlift on straight legs with dumbbells + 1 raise of arms in front of you while bent over – 8 times.

1. Raise your arms in front of you while bending over – 8-16 times.

Repeat the block 2 times.

Block 3

1. Wide push-ups – 8 times.

1. Narrow push-ups – 8 times.

1. Plank with side steps – 8-16 times.

1. Extension of arms from behind the head alternately - 16-24 times for each arm.

1. Bend your arms with dumbbells alternately – 24-32 times for each arm.

Repeat the block 2 times.

Block 4 – press

1. Simultaneously lowering your arms and one leg alternately down – 8-16 times on each leg.

1. Short lifts of the body, dumbbells are pulled to the feet - legs vertically 16-24 repetitions.

1. Lateral body crunches on each side – 16-24 repetitions.

Repeat the press block 2-3 times, preferably without stopping.

At the end of the workout, you need to spend 5 minutes stretching for all muscle groups, since all the main muscle groups were worked out in the complex.

Read more about post-workout stretching →

On average, such a complex takes about 1 hour, provided it is performed without interruptions.

What types of fitness tours exist in the world today?

Each person has his own views on life and sports interests, which is why many fitness tours are offered today. The most popular are:

• Functional training.
• Slimming tours
• Dance.
• Ski.
• Yoga tours.
• Bike tours.
• Step and aerobics.
• Windsurfing, kitesurfing, Sup.

There are also combined tours: on such trips you will get the most positive effect on your health, since classes will be organized in several directions at once. For example, in the morning you will do warm-up and jogging along the shore, at lunch you will do water aerobics and yoga, and in the evening you will do strength exercises.

What does the fitness tour include?

It is important to choose a fitness tour specifically for your tasks and goals, because the program of these trips can be structured in different ways. In some trips, the key attention is paid to training, in others - healthy eating, and thirdly - control of psychological state and stress relief. In most cases, the fitness tour program includes:

• training and outdoor activities;
• psychological group trainings;
• morning jogging along the coast, stretching;
• balanced and proper nutrition;
• keeping a personal diary;
• interesting excursions, boat trips;
• comprehensive body care, SPA treatments;

Fitness tours are organized in various countries. Where you go depends on your personal aspirations and budget. The choice is varied - most often, these are areas with a warm, mild climate: Sochi and other Black Sea resorts, Bali, India, Montenegro, Crimea, Abkhazia, Tunisia and even Mallorca, adored by many...

When you decide to go on a fitness tour, be sure to inquire about the qualifications of the instructors. If you have been attending classes for a long time, know the trainer personally and are confident in him, then problems are unlikely to arise. In another situation, read reviews on the Internet or ask friends who have already gone on a fitness tour with these specialists. This is an important factor that will affect not only your impressions and memories of your vacation, but also the condition of your body.

If you don’t go to the gym, but want to go on a fitness tour and improve your health, you will be offered travel with a more gentle sports program designed for beginners. You will master breathing exercises and the basic principles of Pilates, and get acquainted with the oxysize system, designed for quick recovery. An experienced trainer will tell you how to exercise so as not to overload your muscles. Once you return from your tour, you can easily practice at home.

Misconception #1: Being fat is bad

Guys, I'm going to disappoint you: it sucks to be fat.

If you are fat, you can be happy at least 10 times a day. Yes, it will be happiness from food. Some people get happiness from alcohol and other drugs. Someone - from promiscuous sex. And some from endless exercise.

What difference does it make what addiction you are on? People get high from the hormones of joy that enter their brain. And these hormones are the same regardless of whether you got them from a long workout or when you ate a cake.

Only food is a much more varied and intellectually rich pleasure than endless sports. Food can be prepared in different ways; reading books or interesting conversations are ideally combined with it. All this is also combined with training in theory, but in practice, for some reason, most fitness girls stupidly squat from year to year, as if wound up, silently staring at themselves in the mirror.

What things will you need on a fitness tour?

In addition to personal hygiene items and a first aid kit, you should take with you on the road:

• cosmetics to protect the skin from the sun (cream, milk or spray);
• tracksuit (pants and jacket with long sleeves);
• shorts and T-shirts;
• bathing suit;
• several pairs of sports shoes (under intense exercise, feet can sweat, and even the best quality sneakers or sneakers take quite a long time to dry);
• heart rate monitor (this device will allow you to control your loads, which means making your workouts as effective as possible).

The most common mistakes: how to avoid them when traveling?

As with any journey, you can encounter troubles on a fitness tour if you don’t foresee some points and don’t direct your thoughts in the “right direction.”

• Find versatile sportswear . It is also important to take used sports shoes, not new ones. If sneakers or sneakers rub your feet or cause discomfort, it is unlikely that you will be able to achieve effective training results.
• Forget about shyness . If you feel self-conscious about your excess weight or lack of physical fitness, do not refuse to travel for this reason: in many cases, all these thoughts are just a figment of your imagination. Once you find yourself in a favorable psychological atmosphere, you will quickly adapt and feel at ease.
• Get rid of the fear of “failing . Perhaps you've already been on a poorly planned fitness tour or were unlucky with your choice of instructor. Give preference to a trip organized by a well-known, well-established fitness club: most likely, you will not regret it!

Many people are confused by the need to wake up early, since in most cases, in fitness tours, getting out of bed is scheduled for 7 am. It’s not surprising, because after waiting for vacation, everyone dreams of finally getting some sleep. But in reality, everything is not so “sad” at all. Fresh air, a wonderful climate and focused teamwork give people great motivation to achieve their goals. And you can always relax in your room in the afternoon.

The benefits of aerobics

Aerobics has many benefits. Aerobic exercise stimulates the heart and improves blood circulation. They help our body quickly adapt to ongoing changes and develop endurance. The benefits we get from aerobics are not limited to losing extra pounds; it is extremely important for our body and reduces the risk of various diseases. •Improves the functioning of the cardiovascular system: the heart muscle strengthens, the heart becomes more resilient •Helps maintain normal weight •Reduces the risk of diabetes, obesity and heart disease •Increases good cholesterol and reduces bad cholesterol •Improves oxygen transport, increases pulmonary ventilation, produces proper breathing, increases a person's endurance • Stimulates the release of endorphins • Improves sleep quality • Develops muscles, making them stronger and more elastic • Reduces the risk of developing various chronic diseases, such as heart disease or hypertension • Elevates mood, helps get rid of depression and cope with stress • Increases the body's performance • Strengthens the skeletal system • Improves blood supply and circulation • Prevents the risk of cancer • Changes your attitude towards life, making it brighter and more colorful • Extends life, makes you healthy and happy

What do you get as a result?

If you take a responsible approach to choosing a fitness tour and preparing for the trip, the results will exceed all your expectations:

• You will make new friends, find like-minded people.
• Notice how fat deposits begin to disappear.
• Learn to approach training professionally and competently, which will be useful in the future.
• Even in 7 days you will notice changes in yourself and your figure.
• Learn the basics of healthy eating and thereby improve your metabolism (metabolism), and, therefore, your well-being.
• You will go through those procedures that you never get around to when relaxing alone.

A fitness tour means new discoveries, unforgettable emotions and sensations, joy from every day passed, the desire to improve and live!

Are you still wondering how to spend your holiday? We are sure not! I wish you health, invaluable experience and a whole ocean of pleasures!