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When someone decides to take up sports, they're full of motivation: new goals, plans, and a desire to change themselves. But it's often at the beginning that mistakes are made, which can lead to training losing results and sometimes even leading to injury. To make your journey easier, let's look at the five most common mistakes beginners make—and how to avoid them. 1. Starting too fast Beginners often start at the max: an hour every day, until they're completely exhausted. Th

Many people think that sports and studies are worlds apart. "If I work out, I won't have time for homework," some say. "Studies are more important than working out," others insist. But the truth is, sports and studies aren't competitors, they're allies. Working out makes us not only physically stronger, but also smarter. 1. A strong brain is also a muscle Scientists have long proven that physical activity improves blood circulation and oxygen supply to the brain. After a work

The gym is great, but a true "QASQYR" works in any environment. You don't need dumbbells or treadmills to tone your body. Just turn on some music, find a free spot, and try these exercises. They're not only effective, but they'll also add a little extra excitement to your workout. 1. Mountain climbers Get into a push-up position, as if you were about to do a plank. Now, alternately pull your knees toward your chest at a fast pace. It's like you're running down a mountain. T

Cristiano Ronaldo is more than just a footballer; he represents an entire era in sport. His story inspires millions around the world because it demonstrates that perseverance, discipline, and self-belief can change one's destiny. The Journey from Madeira to the World's Arenas Ronaldo was born on the island of Madeira to a poor family. From childhood, he showed a passion for football, and even then, it was clear he was willing to work harder than everyone else. When he moved t

In a world where everything is faster and more technologically advanced, we pay less and less attention to our own bodies. Sport remains one of the few tools that strengthens not only muscles but also character. Regular exercise isn't just a way to get a great figure. It teaches us discipline, the ability to plan our day, and follow through. When you go for a run in the rain or hit the gym after a hard day, you're training not only your body but also your willpower. Moreover,

For young people in Kazakhstan, sport is not only a path to physical development but also an opportunity to find themselves, discover their strengths, and gain confidence. However, not everyone immediately knows which sport is right for them. That's why the QASQYR-X project shares tips to help you make the right choice and begin your journey to becoming your athletic self. Бокс-Для дисциплинированных и стойких The first thing to consider is your personality. Outgoing and ener

Honestly? I never became a champion myself. I once started playing sports with big dreams—discipline, respect, character. But in reality, everything was more complicated: school, homework, Olympics, pressure—and sport took a backseat. My training sessions started to get interrupted, then I started skipping them more often. Sometimes I didn't have time, sometimes it was "not now," sometimes I got lazy. Ultimately, I never finished: returning to training again and again, I had

Every athlete—even the strongest—faces moments when they feel like giving up. Fatigue, pain, lack of results, peer pressure—all of these can sap motivation. But it's precisely in these moments that character is forged. Here are 5 proven methods from QASQYR-X that will help you persevere when the going gets tough: Remember why you started. Write down your goal and keep it in front of you. Sometimes a reminder of the main reason is all you need. Divide your journey into stages

The name Gennady Golovkin is known worldwide. The thirteenth child in a family from Karaganda, who once began with simple training in the gym, became a world boxing champion and went down in history as one of the most feared and respected boxers on the planet. His story exemplifies that discipline and self-belief are more important than any circumstance. Childhood and the beginning of the journey Golovkin was born in 1982 in Karaganda. He had a difficult childhood: his family

In sports, as in life, we often fear losing. It seems like defeat is the end of the road, a shameful failure. But in reality, it is through defeat that strong individuals and champions are born. Defeat = experience Every defeat is not a period, but a comma. It reveals weaknesses that need to be corrected. A coach can talk about mistakes a thousand times, but until you lose yourself, you won't feel what exactly needs to be changed. Stories of Champions Look at the legends. Mic