Do not be afraid to be the only guy in yoga classes. For muscles and athletic build, this can be the best decision of all that you have ever taken!
Author: Stephen Stifel
Many years ago, when Jay Cutler was still going to the top of the world of bodybuilding, he shared with me a secret that he recently started using in his training. It was yoga! He believed that yoga made him more flexible and opened the way to more intense training without the risk of injury. And then he won the Mr. Olympia title.
Today there is more than ever a lot of yoga studios and yoga classes, but many people, especially men, have a bad idea of what is happening in these classes, and how to treat all this. This stretching, meditation, a combination of the two, or something fundamentally different? Can this be a secret to the liberation of clamped muscles and a sharp increase in athletic potential, or does yoga let in the body sprouts that are contrary to your masculine essence?
Cast aside doubts! You have nothing to fear, you will not lose anything, but only if you decide to add a little yoga to your life.
1. Yoga increases range of motion
You might think that the range of motion is the same as flexibility, but there is a difference. Many guys know that they have one or two clamped muscle groups, most often the back of the thigh, buttocks, pectoral muscles and shoulders. But they do not realize how much these muscles limit the ability to train in the full range of motion. The more you train them in a limited range, the more limited you become as a powerlifter and a person.
For Cutler, one of the limiting factors was tight shoulder joints. He found that they did not allow him to fully stretch the pectoral muscles during the movement movements, and this limited his ability to pump up the muscles of his chest. Increasing flexibility opened up new horizons for the movement movements and new ways of development, which ultimately helped him win four statuettes of Sandow.
On well-planned yoga classes, special attention is given to movements that open almost all problem areas. Anyone, wherever he is, will only benefit if he straightens his slouched shoulders and loosens up the tight muscles of his thigh. Look at yoga classes as a set of practices from useful and correct movements.
You probably think that you have complete control of your breathing. But, most likely, you will be surprised to find how difficult it is to focus on inspiration and exhalation, as required by yoga. Moreover, when it is necessary to keep a complicated pose in unaccustomed planes of movement.
As your yoga classes become more intense, your breathing will slow down, rather than become more frequent. Yoga teaches you to take a slow and deep breath, when this is especially necessary, increases the vital capacity of the lungs and allows you to get the same amount of oxygen with fewer breaths.
This is one of the reasons why during yoga classes you may experience a condition similar to the legendary "runner euphoria". More importantly, you teach the body to efficiently supply itself with oxygen. This is important for cardio training, strength training and increasing muscle mass.
3. Yoga strengthens muscles-stabilizers
Each yogi has a story (or a dozen stories) about how a tough muscular guy came to classes and passed off before exercises that were easily performed by fragile and not muscular girls. Why is this happening? Because the guy who sculpted his body in the classic power rack "two legs on the ground" – "two hands on the bar", suddenly made it clear that his muscle stabilizers are still weak.
Yoga includes many unique movements in addition to basic, for example, variations of the asana dog muzzle down, the bar or pose of the warrior. Depending on your teacher's preferences, classes can include tilts, twists, back flips, various practices to maintain balance, and each movement is atypical for strength training exercises.
These movements cause the body to work in an unusual range, strengthen small muscle-stabilizers, and at the same time strengthen the joints. Of course, you will become stronger, and also be able to pull up a weak link, which will otherwise lead you to a trauma.
In other words, doing yoga will strengthen the foundation that you thought you were strengthening (and this is not a fact) with the help of long and complex training for flexibility and prevention of injuries.
One of the problems of a professional athlete is what to do with an active rest day. These days physical activity is allowed, but we must refrain from traditional training. You need to give the body time to lick wounds and restore . but in fact you do not want it.
Many athletes go crazy, if they can not engage in some kind of active activity. Yoga is an excellent choice for such days. Very soon you will realize that this is much more difficult than you expected, but it does not take a lot of time to restore (although at first you may experience some soreness).
It is best to start with 60-minute first-level lessons. These are often offered in large training complexes. Less often, they can be found in yoga studios that specialize in longer and more complex group sessions.
Proven drugs for the most effective recovery after training
Stimulation of intense muscle growth with the help of creatine and key amino acids.
For effective recovery after training!
5. Yoga will help achieve balance
By this one can understand many different things, but now I'm not talking about chakras. Firstly, yoga literally involves the poses that teach you to maintain balance. Stand on one leg, stand on the hands, on the head, balance on the hands and many other movements will test your vestibular apparatus. And here it does not matter how many pull-ups or squats with your own weight you can perform. A good yoga instructor will always find a way to expose your weak spots.
Secondly, yoga teaches you to make unusual moves and spend a lot of time in well-known poses. Although athletes believe that any training is beneficial, and in this they are right, most of us often perform the same movements day in and day out. For the time being, such a strategy works, but one day you suddenly realize that you can not remember when you did not feel pain for the last time.
I heard this many times: "My back / shoulders / feet always pestered me, but after yoga I feel a hundred times better." The only problem is that yoga is so good that many drop out, feeling all its advantages.
Day 1: Power training
And so in a circle, as long as possible.
Day 1: Strength training A
Day 2: Strength training B
Day 3: Yoga / Active rest
Before lunch: Yoga in the studio or online
After lunch: Power training
In the afternoon: Power training
Before bedtime: Yoga for relaxation
Almost every athlete is sure that his physical activity is useful for health, and, of course, in many ways it is. But training at the limit sooner or later exhausts and exhausts the body, especially without a variety of movements and proper rest.
Yoga will not only improve your well-being after hard training, but will also bring health more obvious benefit. For example, increasing the effectiveness of breathing lowers blood pressure and reduces stress reactions. Yoga gives excellent results in terms of preventing or treating sciatica inflammation, carpal tunnel syndrome and rotational cuff diseases. Practically in any city you can find classes created for people with back pain or who need rehabilitation after trauma.
The foregoing does not at all mean that it is easy to practice yoga. Of course, at first lessons can drive you to sleep, but then you will face difficulties that you do not even suspect. At the same time, even the most intensive yoga classes with a competent approach act on the body very carefully.
Yoga is a great way to live a long and active life. Do not be afraid of it. In it there is nothing terrible, exotic or supernatural. Start at the appropriate level, even if it's the first level, and take it seriously. And then share your impressions in the comments under the article.