Čuječnost

Čuječnost je duševno stanje, ki ga dosežete z osredotočanjem vaše zavesti v sedanji trenutek. To je odlično orodje za izboljšanje kakovosti vaših treningov. Čuječnost bo pripomogla k ustvarjanju močnejše povezave z vašim telesom, boljšim rezultatom, izboljšanju imunskega sistema, znižanju krvnega tlaka in srčnega utripa ter zmanjševanju tesnobe. Tukaj je nekaj nasvetov o tem, kako vaditi čuječnost med naslednjo vadbo!

  1. Nastavite namen ali namero

Preden začnete nastavljati namen ali namero vašega treninga: To je lahko tako preprosto kot “Danes se želim osredotočiti na svoje jedro, center moči” ali “Želim pokuriti 500 kalorij” ali celo “želim povečati svojo vzdržljivost”. Ta preprosta naloga nastavitve namena vam bo omogočila boljšo osredotočenost med vadbo. Kadarkoli vaš um začne popuščati, se osredotočite na to, zakaj telovadite prav danes.

  1. Upočasnite se

Enostavno? Nikakor. Vem, da se upočasnjevanje med vadbo sliši nemogoče, vendar je možno in zelo koristno. Vzemite si čas z vsakim ponavljanjem, da začutite, kako se premikajo vaše mišice. Vsaka poteza deluje z določeno mišico ali skupinami mišic, če tega ne začutite med vsako ponovitvijo, jih ne delate pravilno. Upočasnitev in pozornost, kako se vaše telo počuti med vsako ponovitvijo, vam bo pomagalo kar najbolje izkoristiti vadbo.

  1. Dihajte

Osredotočanje na vaše dihanje vas takoj popelje v sedanji trenutek. Vaše dihanje postane vaš ritem za vadbo. Začnite prakticirati dihanje in upočasnjevanje med raztezanjem, da nastavite ton za sejo. Kadarkoli začutite, da vaš um tone, ga vrnite skozi dihanje.

  1. Ostanite osredotočeni

Se spomniš tega namena? Ne bojte se, da bi se opominjali skozi celotno vadbo. Ko ste na pol poti in se počutite utrujeni in razmišljate o tem, kaj boste kasneje jedli, si vzemite trenutek zase. V tem trenutku se spomnite svojih namer, upočasnite se in uporabite dihanje, da nastavite hitrost. Dodatni nasvet je, da telefon izklopite ali oddaljite, ker ga med vadbo ne potrebujete.

  1. Raztezanje

Ne podcenjujte moči raztezanja za vaše telo, vašo vadbo in vaš um. To je pravi čas, da nastavite ton za vašo vadbo. Osredotočite se na vaše dihanje in kako se počuti vsaka mišica. Ne pozabite izvajati vaj počasi. Dobro je, da se med vadbo zavedate vsakega neugodja ali bolečine.

Čeprav za prakticiranje čuječnosti ne potrebujete joge ali pilatesa, sta obe vadbi odlični za začetek. Z inštruktorjem, ki vodi vaše dihanje, gibanje in vas spodbuja k miru in prisotnosti, si lahko pomagate prenesti čuječnost tudi na druge treninge.

Flow Joga skupinski treningi:

sreda 17:30,

petek 7.15 in

nedelja 20:00.

Pilates skupinski treningi:

ponedeljek 8:30 in 17:30,

torek 19:00 in 20:00,

četrtek 18:00 in 19:00,

petek 8:30 in 17:30.

Urnik vseh skupinskih treningov na https://inergija.si/urnik/.

Avtor: Helene

Helene je Američanka, ki živi v Sloveniji in piše o svetu okoli nje.

Več lahko preberete na: wanderinghelene.com

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Mindfulness is a mental state achieved by focusing your awareness on the present moment. It is a great tool to improve the quality of your workouts. Mindfulness will help create a stronger connection to your body, yield better results, increase immune function, lower blood pressure and heart rate, and decrease anxiety. Here are some tips on how to practice mindfulness during your next workout!

  1. Set a Purpose or Intention

Before you begin set a purpose or intention for your workout. This can be as simple as “Today I want to focus on my core” or “I want to burn 500 calories” or even “I want to build my endurance”. This simple task of setting an intention will help you to focus during your workout. Whenever your mind starts to drift, bring back your focus to why you are working out today.

  1. Slow Down

Easy right? I know slowing down during a workout sounds impossible, but it is possible and highly beneficial. Take your time with each repetition to feel how your muscles move. Each move works a certain muscle or groups of muscles, if you aren’t feeling this with every repetition you aren’t doing it correctly. Slowing down and being mindful of how your body feels during every rep will help you get the most out of your workout.

  1. Breathe

Focusing on your breathing brings you immediately to the present moment. Your breathing becomes the rhythm for your workout. You can start practicing your breathing and slowing down during your pre-workout stretching to set the tone for the session. Whenever you feel your mind drifting, bring it back through your breathing.

  1. Stay Focused

Remember that intention you set? Well don’t be afraid to remind yourself throughout your workout. When you are halfway through and starting to feel tired and thinking about what you are going to eat later, take a moment to yourself. In this moment remind yourself of your intentions, slow down, and use your breathing to set the pace. Another tip is to keep your phone off or away because you don’t need it during a workout.

  1. Stretch

Don’t underestimate the power of stretching for your body, your workout, and your mind. This is the perfect time to set the tone for your session. Focus on your breathing and how each muscle feels. Don’t forget to take it slow. It is good to be mindful of any discomfort or pain and be aware of this during your workout.

While you don’t need yoga or pilates to practice mindfulness during a workout, it is a great place to start. With an instructor guiding your breathing, movements, and encouraging you to be quiet and present can help translate to other trainings.

Yoga Classes

Wednesday 17:30

Friday 7:15

Sunday 20:00

Pilates Classes

Monday 8:30 and 17:30

Tuesday 19:00 and 20:00

Thursday 18:00 and 19:00

Friday 8:30 and 17:30

Author: Helene

Helene is an American living in Slovenia wandering and writing about the world around her.

You can read more at wanderinghelene.com

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