On the way to any goal the most difficult is to take the first steps. Scientists have proven that the first 2 weeks of getting used to new conditions are the most difficult for a person. After this period, the process is much easier. This also applies to attempts to introduce sport into the schedule. Often, the schedule gets off due to the lack of strong motivation to train.
Let's do sports: motivation for training
The psychological aspect is strong in any business. How many women broke off diets not because they were really hungry, but because of the simple impossibility of convincing themselves that they really needed it. And no less collapsed attempts to exercise regularly, do exercises in the morning or go to the gym in the evening. 1-2 classes, and by 3 the desire had gone. And it seems that everyone still wanted a beautiful figure, to remove the volumes and tighten the tummy, but there was not enough strength. Started indulgence, delaying the unpleasant moment. And all for one reason only: in the subconscious mind, the training looked like an event with a minus sign. The initial mood for her was wrong.
It’s one thing when the morning awakening is going on with a positive attitude, and another if the mind insists that all this is just another useless time spent. In the first situation, I want to work, because there is an emphasis on the positive side of the issue. In the second - no, because there is a negative perception. And it is changed by such a simple and intangible thing as motivation.
If someone could derive a single formula for obtaining an incentive that is active 24 hours a day, that person would have already been immortalized in history. Persistence for certain actions is always necessary. The trouble is in the other - not everyone knows how to achieve it.
Speaking of a specific problem - the lack of motivation to play sports, it is still impossible to name a single solution. Someone helps to view old photos, where the body was still beautiful and toned. Or, on the contrary, too blurred. In contrast with the current picture, the regression for the first case and the progress for the second one become noticeable. That pushes for change. Someone is inspired by someone else's photo, unwittingly mentally putting their own next to them. Someone is studying a variety of "before and after," realizing that if others could, then the task itself is not at all difficult to accomplish.
But even these factors are only part of a general motivational scheme. They can help to start training, but how not to "burn out" in the process? This question is particularly relevant if classes are not held in a group where it is problematic to take time off, but at home or without a coach in the gym. We have to look for tricks that will not let you relax, but, on the contrary, will help stop glancing at the clock in anticipation of the expiration of the set minutes.
What will music help?
Musical accompaniment, perhaps, plays no role only for yoga or pilates, where it often interferes with focusing on internal processes that are so important in these disciplines. The rest of the sports areas (the same aerobics, and even the usual jogging) to a variety of melodies are much easier. And while the brain focuses on what comes from the speakers, and the body tries to move in rhythm, the muscles work by gaining the right amount of repetition. But how to choose a playlist?
Again, a single algorithm is missing. The general requirement, or rather the desire for songs chosen for the lesson, is the search for vigorous rhythms, which cause in the body the desire to “repeat” the melody. Moreover, this is true for the same race. Working with music in unison will be in the coincidence of rhythms. Those. Beats in the track must be performed at the same pace as the running speed itself. This system is also applicable to jumps.
With aerobics and its varieties everything is a little different. Here it is possible to work both the upper part of the body and the hips. The music is already getting closer to the one under which you manage to “draw” in your head a dance scheme. Nobody talks about the need to recall professional choreography, unless it is a question of building such an occupation. The main point - the rhythm, giving rise to involuntary movements, giving the opportunity to get carried away.
Here not only dance compositions, but also any energetic and familiar tracks can be a good helper. While the inner voice will “sing along” with your favorite song, the legs will continue to walk along the step platform. And due to the fact that the mind will be distracted by a more enjoyable lesson, those same 30 repetitions will fly by in seconds.
For those who want to make a variety of home workout through dance rhythms, we can recommend Latin American compositions. In particular, the rapid pace and active, lively character characteristic of samba and jive. And also any of their social offshoots - salsa, hustle, rock and roll. In modern directions you can take any hip-hop versions of familiar songs. They all differ in dynamics.
Another nuance - playlist compliance schedule classes. Any training, regardless of its duration, is divided into 3 components.
- Warm-up, focused on warming up the muscles
- The main link where the load is given to problem areas
- Stretching aimed at recovery. Each of the parts has its own emotional mood, which you need to maintain in the track list.
Warming up most often occurs with a gradation from slow to fast, if it does not consist of jumps alone. As long as the rotational and oblique actions are played, the music should be calm but optimistic. Lyrics can carry a positive note, and not just tune in to melancholy.
The main part of gymnastics and aerobics, as already mentioned, often has dance rhythms. If strength training, energetic tracks, often being remixes of famous melodies, are preferable. It can be either rock or electro songs.
The hitch, which usually has the form of stretching (stretching), has an orientation towards a decrease in heart rate, which should also be reflected in the tunes chosen. Best here are any variations from classical instrumental music used in choreography lessons. But if such a soul does not lie with such a person, then one can dwell on any lyrical compositions, akin to those that were selected to begin the workout.
How to choose the right video?
Selection of motivating videos for lessons is a bit more complicated than music tracks. This is not the element that accompanies the lesson, but more often it precedes it. As in the case of other factors that motivate actions, it is difficult to guess exactly what will affect a particular person.
In such a situation, you can advise either films related to the sport that appeals to you, even documentaries dedicated to individuals. Such plots often provoke in the subconscious a desire to be equal, to prove that where one could not surrender alone, the others will succeed too. Moreover, there is little that a person wants compared with the one who is better off to lose. In addition, there are a lot of amateur motivating clips in the network, created for those who need a mental message for action at a certain moment. Usually these are short notes that fill with optimism and return the desire to work and move forward.
And for those who are still trying to find within themselves what will help to break away from the sofa and take a step, you can give a couple of recommendations.
- Set a clear and intelligible goal. Not a vague "lose weight / pump up", but more specific. Suppose, remove 7 cm. In the hips and mark the calf relief. The clearer the final result, the easier it is to track the road to it and walk along it.
- After each workout, record the changes. The best motivation in sports is to track your own progress, even if it is not as significant as we would like.
- Take a look at the process from the positive side. Find in all its limitations the benefits: in the form of increasing endurance, improving your health or a quick awakening in the morning.
All the above considerations will lead to the fact that competent motivation will strengthen willpower, and the latter will make once forced training a good habit such as brushing your teeth and soul in the morning. And most importantly - do not lose faith in your own abilities and strengths.