Star trainer Marina Golodkovskaya told BeautyHack what to eat after home workout and how to replace dumbbells.
Maria Golodkovskaya (@trainer_maria)
Certified nutrition and fitness specialist, star trainer, finalist of the Russian fitness bikini championship
The importance of exercise technique
There are exercises where technique is not important. These are aerobic exercises aimed at achieving the required heart rate, and not at working out muscle groups, for example, burpies.
When we talk about strength training, technique plays a key role. Performing the exercises incorrectly, you risk getting an undesirable result: you want to pump your gluteal muscles, but you increase the volume of your legs.
About video workouts
In the early 90s, fitness programs on cassettes and discs began to be popular. Anyone could train to the music and commands of the virtual coach. In addition to "company", the exercises were good in that the leader explained the technique, paying attention to the details. This is the perfect home workout! But most of these programs are aimed only at losing weight, and not at toning and correcting the proportions of the figure.
I often see online workouts with a "million" burpees and crunches for the press. The maximum that can be achieved with such a complex: weight loss. Your figure will not become stronger and more beautiful.
Do not forget that in mass programs your contraindications and individual characteristics are not taken into account. Videos showing strength training techniques should be treated with caution - bloggers can make mistakes too.
But even home workouts with the wrong technique are better than none at all.
How to replace dumbbells
If your goal is to lose weight, no weights are needed. It is important to control the pulse and breathing. If you want to strengthen your muscles, weights are essential. The working weight is selected individually, taking into account the power indicators.
Dumbbells and barbells can be replaced by a child (mothers, no kidding!). Do lunges and squats while holding it in your arms. For you - a way to work out the gluteal muscles, for a baby - entertainment.
Those who are just planning to become a mother can use plastic water bottles. But I still recommend purchasing special sports equipment.
Nutrition before and after home workout
Food before and after home exercises is the same as when going to the gym (I already talked about this here). If you want to lose weight, do not eat 40 minutes after training. There is no sense in eating only protein and fiber, as many advise. All processes launched in the body during training will be completed only after 24 hours, so if you really limit yourself to something, then the whole day. I recommend high protein foods and vegetables only to those who work out overnight.
About training duration
The ideal workout duration is 40 min-1 hour. Before that, you need to warm up, working with your own weight (squats, bends, turns, and others). They help warm up muscles and ligaments and reduce the risk of injury and sprains. Stretch after exercise for better recovery and muscle elasticity.