Девушка ЗОЖ: Валерия Ветрова

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Валерия, расскажи о себе кратко и четко.

22 года,
162 см, 44 кг, 
88-60-89, в
еган, начинающий спортсмен.

Отлично справилась! Расскажи с чего и как ты начинала?

Я никогда не занималась спортом, даже не ходила на уроки физкультуры в школе и университете. Зато я стала мастером написания рефератов по физиологии, зачёты все же надо было отрабатывать. Не занималась я по причине множества аллергий и, как следствие, астмы, а также из-за болезни сердца, которая запрещает физические нагрузки и делает меня быстро утомляемым человеком.

Несколько лет назад я иногда ходила на хатха- йогу в студию, занималась на групповых занятиях. Было очень тяжело даже на элементарных асанах, мышцы были очень слабыми, занятия в зале я со временем бросила, потому что мне некомфортно находиться так близко с большим количеством людей и у меня аллергия на благовония, которые там жгут.

Поэтому я продолжила занятия дома по видео, выполняя самые базовые упражнения, это сделало меня более гибкой и помогало от болей в спине, которые неизбежны у студента. Во время учебы я посещала и студенческий бассейн, полчаса плавания приводили мысли в порядок и повышали выносливость, но и эти тренировки закончились по окончании университета.

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Решение все же внести спорт в свою жизнь на постоянной основе было мной тщательно обдумано, я знала, что буду очень осторожно вводить нагрузки и следить за своим состоянием.

Мне нужны были физические нагрузки, потому что для меня, склонной к худобе, это единственная возможность набрать хоть какой-то вес. Ещё мне стало интересно узнать на собственном опыте, насколько эффективно веганское питание для роста мышц и занятий спортом.

В итоге я купила абонемент в зал, в первый месяц занималась с собственным весом, прорабатывая все группы мышц, чтобы тело привыкло к нагрузкам. Со временем, конечно, увеличила вес и теперь прорабатываю разные группы мышц по-отдельности. Также для меня всё ещё актуален вопрос растяжки, правильного дыхания и хорошего владения своим телом, поэтому раз в неделю я хожу на индивидуальную тренировку по хатха-йоге. С нового года решила возобновить и поход в бассейн — для меня это лучшая медитация.

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Что делала в первые месяцы? Какие ошибки совершала?

Я считаю, что у меня не было каких-то ошибок. Сейчас достаточно информации в интернете, можно составить самому или заказать базовую программу тренировок. Единственной проблемой для меня остаётся режим: немного сложно так много есть, не забывать про спортпит, иногда просто лень ехать в зал в плохую погоду. Но я очень стараюсь, чтобы тренировки стали базовой и естественной частью моей жизни.

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В зале занимаешься без тренера?

В зале я занимаюсь самостоятельно, программу тренировок мне составил друг, мы её корректируем иногда, что-то добавляем или заменяем. Я сама изучаю упражнения, питание и т.д. К тому же в зале всегда есть дежурный тренер, который может объяснить, как и зачем работает тот, или иной тренажер, указать на неправильную технику -я не стесняюсь задавать вопросы.

Йогой с занимаюсь индивидуально с Викой Барыкиной (@victory_barykina в инстаграм). Тренировки с ней для меня очень интересны и эффективны, мне нравится удивляться возможностям своего тела. Нам ещё предстоит большая работа, очень заметен большой перерыв в занятиях и моя общая неподготовленность, но сложности меня мотивируют и вдохновляют, а не останавливают.

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Твой примерный рацион на день. 

Как правило, я ем одно и тоже несколько месяцев, потом мне это надоедает и я меняю рацион. Я люблю свежую еду, простые вкусы и ингредиенты, уделять готовке минимум времени и предпочитаю сезонные продукты, потому что это естественно для организма.

На завтрак я почти всегда ем кашу, иногда заменяя её на тосты. 
Я не ем овсянку, но отличной альтернативой для меня стала каша из хлопьев зелёной гречки (она продаётся в магазинах здорового питания, советую присмотреться к этой крупе людям с аллергией на глютен).

К ней я добавляю орехи, кунжут, семена льна, сушеную клюкву, изюм, яблоко и банан. Сейчас для меня это идеальный завтрак. 

В день я стараюсь съедать хотя бы 2 порции свежего салата, по 2-3 порции углеводов и белка.

Из углеводов я люблю отварную гречку и макароны с тушеными или печеными овощами, бурый рис.

За белок в моём рационе отвечает тофу, котлеты из чечевицы или нута, грибы.

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Перекусываю я тостами с хумусом, паштетом из фасоли, авокадо, кабачковой икрой. 

Люблю фрукты, орехи, иранские финики. Без конфет и десертов тоже не обходится, конечно.

Я не являюсь примером ярого зожника или агрессивного вегана. Иногда я могу съесть что-то вредное, например пиццу или чипсы, но я никогда не буду страдать от этого или корить себя, потому что я не ставлю себе никаких пищевых ограничений и ем то, что мне хочется.

Просто стараюсь балансировать — если я съела жареную картошку, то в течении дня съем порцию свежего салата или фруктов.

Я употребляю спортпит, потому что иногда не получается добрать из еды нужное мне количество белка или углеводов. Я выбрала бренд 
Now Food, пока он меня устраивает, но, думаю, со временем буду пробовать что-то ещё, для разнообразия.

Витамины я начала пить с началом тренировок, употребляю глюкозамин от Deva, мультивитаминную добавку от Deva (да, я знаю, что такие комплексы не гарантируют эффективность, я выбрала этот курс просто для профилактики, всё-таки качество продуктов в Москве оставляет желать лучшего), мелатонин от Now Food. Всё это я покупаю на iHerb.

Какая у тебя любимая форма для спорта?

Я занимаюсь в спортивных шортах Oysho и любом худи с длинным рукавом. Не пренебрегаю спортивным топом, у меня есть от Nike и еще копеечный с китайского сайта, и я не вижу между ними принципиальной разницы. Мои кроссовки — из «Декатлона», они невероятно легкие и удобные, я на них подсадила своих подруг. Одежда для зала должна быть максимально удобной, мне не особо важно как она выглядит, потому что я не хожу на тренировки красоваться и не фотографируюсь в зале.

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Твоя нынешняя программа тренировок — по упражнениям / по дням?

Любая моя тренировка начинается с ходьбы на дорожке 5-10 минут, растяжки.

1. Тренировка ног: присед со штангой, выпады с гантелями, подъем платформы, мёртвая тяга.

2. Спина/плечи: Тяга штанги в наклоне к поясу, тяга блока за спину, подъем гантелей/махи с гантелями, обратная бабочка, гиперэкстензия, гравитрон.

3. Грудь/руки: «бабочка», жим гантелей лёжа, подъем гантелей сидя из-за головы, трицепс в блоке.

К каждой тренировке я добавляю упражнения на пресс, разные виды планок, гиперэкстензию, рястяжку. Кардио я не делаю.

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Твои фитнес-цели?

Я не стремлюсь к гипертрофии мышц, большим весам или рекордам. Я ни с кем не соревнуюсь и никому ничего не пытаюсь доказать, пока я получаю удовольствие от процесса и с каждой тренировкой радуюсь физическим и ментальным изменениям.

Хотела бы снова сесть на шпагат, выполнять стойку на руках, быть более гибкой и выносливой.

Что тебя вдохновляет?

Меня вдохновляют фигуры спортивных девушек, фото йогов в красивых сложных асанах, потому что меня восхищает красота и возможности человеческого тела. Конечно, мотивируют и собственные результаты, сразу хочется усложнить тренировку и сделать её качественнее и эффективнее в будущем.

Твои кумиры?

У меня нет кумиров, но примерами для подражания для меня являются все девушки, которые занимаются профессиональным или любительским спортом.

Какую музыку слушаешь на тренировках?

Я редко слушаю музыку во время тренировок, люблю отключать мысли и концентрироваться на тренировке, но если включаю плеер, то это неизменно SOAD или Papa Roach, любой альбом.

Набросай фотки идеальных, на твой взгляд, мужских тел.

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Твое любимое мотивационное видео?

Твой совет тем, кто хочет начать.

Советую не думать, что в зале все будут вас обсуждать и разглядывать, там каждый занят собой.

Также рекомендую изучить правила этикета в зале, убирать за собой коврики, штанги и гантели, не вертеться рядом с человеком, который делает подход, вы можете его отвлечь и травмировать.

Попробуйте разные виды спорта, если вас не привлекает зал, то, возможно, понравится плавание, стретчинг или единоборства.

По-максимуму используйте возможности своего тела, изучайте его, работайте над ним. В этой жизни тело у нас одно, глупо откладывать заботу о нём до понедельника или подходящего настроения.

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Валерия в инстаграме: @valeria.vetrova

 

Читайте также на Зожнике:

Топ-7 мифов о ЗОЖ и фитнесе

Наболело: не мучайте себя здоровым образом жизни

Гид по прокрастинации: что это и как с ней бороться

Сколько жизни отнимает сигарета, стопка, дорожка, доза, грамм

Частый интенсивный бег вреден для здоровья

 

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Девушка ЗОЖ: Валерия Ветрова: 151 комментарий

  1. Anna Panfilceva

    О, да) это и моё любимое мотивирующее видео) у этой пары йогов есть и совместное ооочень красивое видео)

  2. John Doe

    ИМТ 16.8
    +51% к рискам смерти
    Какой тут зож?

  3. Yaroslava Naumenko

    здоровой совершенно не выглядит, какая-то пропаганда анорексии — достаточно посмотреть фото вегана, там все диагнозы налицо, что с головой, что с телом

  4. Валерия Ветрова

    А как вы рассчитали мой процент риска смерти?
    Если бы он был выше половины, то я бы не смогла вести тот образ жизни, который веду.

  5. Валерия Ветрова

    Поясните, что в моей внешности нездорово.
    И какие именно диагнозы вы ставите моей голове и лицу.
    Вы знаете что такое анорексия? Этой болезнью может страдать даже человек с избыточным весом.

  6. Валерия Ветрова

    да, мне тоже нравится их видео, такое владение телом)

  7. Ivan Ivanov

    Низкий ИМТ это 20-30% к риску смертности. Плюс возможно человек добавил неправильное питание. Так что 50% вполне реальны. Но вы не расстраивайтесь, все мы умрем вы раньше, он позже.

  8. deleske

    Добрый день! Этот текст комментируют в разных местах в соцсетях. Наверное, вам стоит поискать эти места.

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