Читать книгу Replacing harmful habits with ability development. Without willpower, without suffering and without visiting a specialist: only psychotechnologies - - Страница 6

No preludes. Divide the minute into 4—6 segments of 10—15 seconds and assign an exercise to each segment. Start with some warm-up stretches. You don’t have to look like TV or YouTube aerobics stars; you just need to release pleasure hormones. Let the exercises be lazy and clumsy at first. That’s how it should be. Can’t reach your socks with your fingers? You don’t need to. Managed only a few squats and fell on your side? Oh well. Laugh and move on to the next exercise.

If you haven’t moved much in years and your legs hurt even after a trip to the store, a minute may be too much. Then do half a minute. If you start breathing heavily, that’s good. Your body is starting to work. Sit down, rest, and enjoy the feeling of your muscles working. You don’t need to be exhausted.

Let your body wake up. Don’t exercise immediately after getting out of bed. Choose a time after using the bathroom and before eating. Drink at least a glass of water before exercising.

Get used to exercising for 3—9 weeks. During this time, it’s better to exercise more often rather than longer.

People are different, and everyone forms habits differently. For most, nine weeks is enough. Get your brain hooked on the pleasure hormones from exercise and overcoming challenges. Don’t try to schedule increases in workout length. Listen to your body; it will tell you when it wants longer and when even half a minute is enough. Don’t force it, or you’ll ruin everything and quit. Your body might just be in a bad mood today. Yesterday you enjoyed 3 minutes; today you’re tired after half a minute? That happens. Stop, because your interests are what matter here, not pretty reports to no one. You are royalty, not a slave to production charts with the slogan “Catch up and surpass.”

Your Majesty has the right to be out of shape today, and it doesn’t have to care about the crowd’s disapproving murmurs that you’ve feared all your life. You rule here. Respect yourself, not other people’s standards and achievements.

But you still need to start morning exercises. At least do one squat.

In half a minute, you’ll know whether you want to exercise longer or shorter today. Contraindication: illness. Girls, it’s up to you whether to exercise during your period.