First Workouts After Summer: Smoothly Returning To Routine

Do you remember how your whole body hurts at the very beginning of classes? This happens to complete beginners, at the start, and even to experienced ones, after a couple of months of inactivity. Especially often those who are faced with a not very competent approach to training suffer from muscle pain. Let’s look, first, at what rules should be followed when resuming training after a vacation.

1. There is no need to immediately “throw yourself into the pool headlong” and train in volume and intensity in the same way as you did before the vacation. The first thing you need to start with is a proven set of exercises. I recommend doing lighter and simpler exercises so that the muscles can gradually absorb the load. The optimal exercises that can be done in the first training sessions are below.
2. During your vacation, not only do you rest, but your muscles also rest and recover. Thus, they become unaccustomed to physical activity, so in order to get into the training regime, it is necessary to reduce the usual intensity. In the first workouts, you can perform fewer approaches or fewer exercises.
3. In the training itself, you should use more mobility exercises and dynamic stretching. This will help the body remember how to move correctly and make the muscles more elastic, which will then help tone them.
4. Follow the usual number of workouts per week: you don’t have to immediately start training every day, stay in the same mode as before the vacation.
5. Control your diet. Just don’t go on diets that promote muscle growth, weight loss, or any other goals. Better continue to eat healthy and balanced.

These simple, but extremely important rules will help you get back into shape faster after vacation, and training will not cause negativity or rejection. Five equally simple and straightforward exercises will complement the effect, but it is very important to perform them correctly, as shown in the photo. If you look at the training, you can see that the exercises were not chosen by chance: they involve the whole body, and in all planes of movement.

The “Square” exercise activates the core muscles and aligns the body.

The gluteal tilt works the leg muscles and also promotes hip mobility.

Lateral lunges from a wide stance are a useful but difficult exercise; it is best performed with support

Wide grip push-ups (from knees)

Exercise “Dead Bug”