We Go In Pairs

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We Go In Pairs
We Go In Pairs
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Two months ago I gave birth to a baby. Like all mothers, I wanted to get rid of the pounds gained during pregnancy as quickly as possible and get back in shape. My fitness impulse was stopped by doctors who strongly recommended starting sports no earlier than two months after giving birth. I was not going to wait so long and decided to slowly return to an active lifestyle. I walked with a stroller for several hours a day, once a week I went to the pool. However, my efforts had little effect on the figure. A month later, the scales were still showing an extra 5 kilograms, and the quality of the body left much to be desired.

I still don’t dream of returning to the gym - every time to negotiate with my family so that they sit with the baby is not an option. Classes at home are also not suitable for me - only under the guidance of a coach, I will not phony and feel sorry for myself.

After learning about the strollerAirFit ™ workout, which can be attended with a baby, I realized that I had found what I was looking for.

Women's outdoor fitness club AirFit has been in existence for three years. Its main difference from other clubs is that all trainings here take place on the street, and in any weather. A lesson called strollerAirFit ™, or stroller moms workout, appeared on the club's schedule a year ago. “The idea was thrown up by a girl who came to me for individual lessons with a small child,” says Evgeny Golubev, founder and master trainer of AirFit. - In California, strollerfit is a very popular format, however, there mothers mainly train on the grass. We adapted the lesson to Russian reality, added cardio, strength exercises, stretching to it and used the wheelchair as much as possible."

Remember all

There are three of us, or rather, five. Girl Katya with one-year-old Gabriel, me with 2-month-old Nina and coach Eugene.

The lesson begins with a warm-up. While we stretch, the children lie peacefully in their strollers. Next, we move on to lunges using a stroller as a support. Gabriel, who had previously peacefully watched the process, gives a signal that he is tired of sitting in one place and wants to walk.

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We swing our legs, holding on to the strollers, and the child runs alongside and laughs fervently. Nina is sleeping.

Passers-by are perplexed, looking at us - squatting mothers with strollers are clearly new to them. “Nordic walking used to seem like something outlandish, but now it has become a popular sport. I think the same fate awaits strollerfit,”Zhenya comments.

The program is adapted for nursing mothers, so there are no jumps, exercises on the chest muscles, and, in general, the load is more delicate. And although the classes are designed for girls of all skill levels, it will not be easy for a person who was not at all friends with fitness at first. Even I, who has long been not on "you" with sports (before pregnancy, I regularly went to Scandinavian walking, did dynamic Pilates and swam in the pool, and at 9 months managed to walk more than 30 thousand steps a day), was forced to admit that muscles, alas, have forgotten everything. After the second approach, a forgotten tremor appears in the legs, and it seems that the strength is running out. But I'm not giving up.

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Shortly before the end of the class, Nina begins to cry. Experienced Zhenya advises not to pick her up right away, but to try to rock her. Indeed, in the next exercise, aimed at working out the muscles of the hands, we will use the wheelchair, pushing it back and forth. And it works - Nina calms down for a while.

By the next block of exercises, the daughter speaks again, and I have to take her in my arms. As a result, I do the squat with 5kg "weights".

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At some point, Nina became very capricious, and Zhenya is already taken to entertain her - all the coaches know firsthand how to deal with children, and if necessary are ready to help so as not to interrupt the training.

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During stretching, Katya and I manage to discuss infant swimming and other issues related to the development of children. “At our trainings, the girls begin to communicate, share their experience, and then even become friends with their families,” laughs Zhenya.

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The hour flies by. The lesson is over, sweat is pouring down like a hail, my legs are shaking a little, but the joyful feeling that I finally returned to duty and will be able to achieve my goal does not leave me.

To not give up

The next day, the feeling of euphoria is replaced by apathy - everything hurts and, in principle, there is no desire to move - the muscles got a good load. After a day, the situation does not change and I really want to cancel the training, but I pull myself together and go to Vorobyovy, following the advice of Zhenya, who promised that muscle pain will go away if I do exercises with less load, but in full amplitude. And so it happens. Already during stretching, the pain disappears, and I do the rest of the exercises quite cheerfully.

This time I train alone, and a new set of exercises awaits me - every lesson the program changes. In an hour, we have time to properly work with the muscles affected during pregnancy (strengthen the back muscles, activate the deep abdominal muscles, stretch the calf muscles, etc.).

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Nina behaves perfectly: she sleeps the whole workout and wakes up right after a hitch, despite the fact that I used the stroller more than actively.

After training, it seems that the arms have acquired a certain relief, and the legs have become slimmer. Of course, I understand that this is an illusion, but I really want to see the result as soon as possible. “During the first year, setting a goal to lose weight is pointless,” says Zhenya. - After childbirth, hormonal changes take place in the body, so some lose weight while breastfeeding, while others - vice versa. Our task is to strengthen the muscles, so that later, when the hormonal background is normalized and the adipose tissue is gone, the effect will come as quickly as possible”.

At the same time, workouts alone will not be enough - you cannot do without standard fitness nutrition. You need to eat every three hours 5-6 times a day. Carbohydrates in the morning, proteins in the second. And a tough taboo is imposed on sweets, which are strongly drawn during lactation. Otherwise, all efforts will be nullified.

To be honest, I have some difficulties with adhering to the diet, but now breastfeeding is helping me - because of it, I had to exclude the lion's share of food from the diet. It remains only to forget about ice cream, and then the pre-pregnancy form is just around the corner.

It is much more pleasant to swing the press, push-ups and squats in the fresh air than in the gym, and the opportunity not to be separated from the child is worth a lot. The main thing is not to leave the race.

How to make your workout as effective as possible:

  • Take water with you.
  • Prepare food for your baby in case he gets hungry.
  • Be sure to have breakfast 2 hours before training, the best choices are oatmeal and buckwheat porridge.
  • One hour after exercising, eat a banana or other carbohydrate to restore muscle.
  • For exercise, it is better to use a stroller with inflatable wheels - they are more maneuverable and have excellent cross-country ability, which is very important when there is snow and mud outside.

Exercise 2-3 times a week with a break of two to three days.

Text: Ekaterina Sakharova

Photo: Asya Zabavskaya

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