“Hurry up, make people laugh” is a folk wisdom that is relevant at all times. Often this proverb comes to mind when observing beginners in the gym. As a rule, the mistakes they make are typical and easily predictable. Of course, it is unlikely that it will be possible to completely avoid all errors - but it is still possible. To do this, you need to choose a coach for yourself, first study the basic principles, terms, concepts with him, and only then go to the simulators.

An important task of a trainer is to show you the technique of performing various exercises on simulators, help you calculate the load and choose effective exercises. Classes "under supervision" will help you avoid injuries, quickly achieve the desired result.

What is important to know before starting training

It is very important to organize your own. So, between the last meal and classes there should be a break of 1-1.5 hours. After training, it is better to eat after 0.5-1 hour. In order not to disturb the water balance in the body, it is necessary to drink water before, during and after training. In addition to internal comfort, external comfort is no less important: it should be comfortable, it should not tighten or dig into your body, it should give you room for action. It is also worth thinking about this in advance.

The most common mistake newbies make is over-enthusiasm. In the gym, a beginner does a lot of exercises on various simulators, trying not to miss anything. This leads to overwork and refusal to train in the future. It is better not to hurry in this matter.

If the exercises were performed correctly, the muscles should hurt a little, stiffness is observed in them. This feeling goes away after 2-4 days. If pain occurs in the joints and spine, you should immediately stop training. If these symptoms are observed, most likely, the exercise technique is incorrect or the weight is chosen incorrectly.

Training must necessarily consist of 3 parts - warm-up, main part, relaxing exercises.

The task of the warm-up is to activate the work of the respiratory and circulatory systems, to warm up the muscles that will be loaded in the main part of the workout. Usually, the main problems for beginners come from ignoring the warm-up (injuries, post-workout discomfort, etc.). The warm-up should last at least 10-15 minutes. It should include at least 5 minutes of cardio on any cardio machine to prepare the heart, a light set of joint gymnastics, dynamic stretching and body weight exercises to prepare the joints.

The task of the main part is to perform exercises for the planned muscle groups. The number of exercises, sets and repetitions depend strictly on individual goals and may vary. In the main part of the training should be 6-8 exercises. Each muscle group should have 1-3 exercises. For beginners, it is important to work out all the muscles in one workout in order to teach your body to move correctly and remember the technique. Exercises are arranged in training according to the principle from complex (multi-joint for large muscle groups) to simple (single-joint for small muscles). At the end of the workout, pay attention to working out the press.

The number of approaches for beginners should not be large - 2-3 approaches in each exercise are enough. The number of repetitions in each approach is 10-12. Rest between sets - until the restoration of breathing and heartbeat. When you feel ready, continue training. On average, rest after each approach is 1.5 minutes.

Let's decipher such concepts as the number of approaches, the number of repetitions. For example, you train your leg muscles by doing the exercise "squat with a barbell on your shoulders." We went to the racks, took the barbell on our shoulders, did 8 squats with it, then put the barbell back. In this case, you did 1 set of 8 reps. You can rest and repeat the exercise 1-2 more times, and then rest again and move on to the next exercise.

The purpose of the third part of the training is to normalize breathing and blood circulation. It is recommended to take 5-10 deep breaths, perform a simple stretching complex and hang on the bar.

In fitness centers, there are 3 types of equipment: these are strength machines, cardio machines and free weights (dumbbells and barbells).

Strength training equipment is needed to work out muscles in an anaerobic mode with the help of weights. On them you give a load to the skeletal muscles. Most of the exercises in the main part of the beginner should be performed on machines. The fact is that a novice athlete still feels bad about his body and does not have that knowledge of the technique of performing exercises that would allow him not to make mistakes. The trajectory of movement in power simulators is thought out in advance, which will allow you to feel your muscles.

Give basically the total load on the body in aerobic mode. On them you train the endurance of the cardiovascular system. They are suitable for those who want to lose excess weight or warm up before a more serious workout.

These are dumbbells and a barbell. There are basic (basic) exercises for each muscle group, with the bulk basic exercises performed with dumbbells and a barbell. In order for your muscles to get the proper load, regardless of the goals, do not forget about this species equipment. However, free weights should be added gradually. This is especially true for technically complex basic exercises.

Beginner Program Example

Warm-up: 5 minutes on the elliptical trainer and joint gymnastics.

Main part: 8 exercises, each perform in 2-3 sets of 10-12 repetitions.

1. Leg press in the simulator;
2. Leg extension in the simulator;
3. Flexion of the lower leg in the simulator;
4. Traction of the vertical block to the chest;
5. Horizontal block thrust;
6. Press from the chest in the Hammer simulator or push-ups (possible from the knees);
7. Mahi with dumbbells through the sides;
8. Twisting lying.

Cooldown: 15 minutes of cardio and a simple stretch routine.

As the level of fitness, you can replace the leg extension with a more complex basic exercise - lunges in place in the Smith machine, learn the squat technique in the same machine. Then gradually expand your vocabulary of exercises, mastering the technique of new movements with barbells and dumbbells.

Many beginners think that muscles become stronger and more enduring in training, but this is not at all the case. During training, the whole body receives an impulse in which direction to move, and they themselves occur during rest. For example, you did a workout to lose weight, adipose tissue in this case will be split mainly after training.

From this we conclude: proper nutrition combined with quality rest - this is the key to successful training that brings results.

Good luck in this difficult task - building a figure!

Sport

Spring isn't just about changing your wardrobe. It's still the period of active preparation of the body for the summer season.

In the fight for the perfect body everyone pursues their own goals: someone wants to improve their health, but someone wants to meet the beach season slender and fit, so that they can put on a new bikini or favorite shorts without hesitation.

Here are 5 almost magical exercises, with the correct implementation of which, your body will soon be transformed.

Just 10 minutes every day, and in a month you will not recognize him.

Exercises for the perfect figure

1. Plank

The plank is a static exercise.

This means that you do not need to move during the exercise, just keep your body in the correct position. The plank is considered a basic exercise.

To do it correctly, follow the example shown in the figure above.

Lean on your elbows, forearms and forefoot. It is very important to keep your back perfectly straight. Try not to lower your waist so that your thigh line is parallel to the floor.

If you don't have difficulty doing a plank, that's odd to say the least. You should feel tension in almost every part of your body: back muscles, abdomen, front thighs, and arm muscles.

2. Push-ups (push up exercise)

Push-ups are another exercise in which literally all the major muscles are involved.

Through this exercise, you strengthen your body.

Do it on a flat floor.

Fix body position: n and with outstretched straight arms hold the body for a few seconds, while also supporting a straight line of legs, back and buttocks.

Slowly lower your body by bending your elbows. Then, straightening your arms, also slowly return to the starting position. The most important thing is to always keep your back, buttocks and legs straight.

You must feel how the abdominal muscles, arm muscles, and also the front muscles of the thigh are tensed.

A set of exercises for a beautiful figure

3. Squats

Squats will help strengthen the muscles of the thighs, calf muscles, and also correct posture. In addition, this exercise will improve the overall tone of the body and help burn fat.

Stand with your feet shoulder-width apart or slightly wider. Stretch your arms in front of you and then proceed directly to the squats, keeping your head straight.

Try to do the exercise with your back as straight as possible. Lower your pelvis until your thighs are parallel to the floor (as far as possible).

4. Stance of a hunting dog

Return to the starting position as you would for a plank.

Pull in your stomach and simultaneously extend one leg and the opposite arm, while maintaining perfect balance.

Hold this position for at least a minute. Then slowly lower your arm and leg, repeat this exercise with the other leg and arm.

So-called hunting dog stance develops the gluteal muscles, abdominal muscles, as well as muscles in the lumbar region.

5. Exercises with lifting the hips from a prone position

Raising the hips from a prone position is an ideal exercise for the body.

Thanks to him, you can develop the gluteal muscles, hamstrings, as well as strengthen the muscles of the abdomen, back and hips.

Lie on your back, bend your legs at the knees. The foot should be completely on the floor, stretch your arms to the sides at an angle of 45 degrees in relation to the body.

Pull in the buttocks, lift the hips as high as possible. Hold your body in this position for a few seconds. Then slowly lower your pelvis and repeat the exercise again.

This program, which includes 5 basic exercises, consists of two workouts. Perform the exercises for 4 weeks in the following sequence, paying attention to the time for each type of exercise:

Workout 1:

1 minute plank

1 minute push-ups

2 minutes - squats

1 minute - hunting dog stance

1 minute - lifting the hips from a prone position

1 minute plank

1 minute push-ups

2 minutes - squats

* The break between exercises should be 10 seconds.

Workout 2:

3 minutes - plank

3 minutes - hunting dog stance

3 minutes - lifting the hips from a prone position

1 minute push-ups

* The break between exercises should be 15 seconds.

Perform a set of these exercises 6 times a week in the following sequence:

* Make the seventh day a day off.

Week 1:

Day 1: workout 1

Day 2: workout 2

Day 3: workout 1

Day 4: workout 2

Day 5: workout 1

Day 6: workout 2

Day 7: day off

Week 2:

Day 1: workout 2

Day 2: workout 1

Day 3: workout 2

Day 4: workout 1

Day 5: workout 2

Day 6: workout 1

Day 7: day off

After you have completed the second week, return to the week 1 exercise rotation again.

The results will not be long in coming. After 4 weeks you will not recognize your body.

*It should be added that the effectiveness of these exercises will increase significantly when performed in combination with the right diet nutrition.

For beginners who plan to train without a coach. This article will talk about other aspects of visiting the gym: how to dress, what to take with you and what is better not to do so as not to violate the unspoken rules of etiquette.

How to dress

Study Enclothed cognition. proved that clothing directly affects psychological processes. Things can set you in the right mood, increase your attentiveness and composure.

You should not wear clothes that are not intended for sports to training, even if you are comfortable in them. Buy sportswear, it's not that expensive. You don't have to go for expensive brand name pieces, but if you want to show up in the gym wearing Adidas or Nike, check out discount stores, where you can buy clothes from sportswear giants for cheap.

For women: a sports T-shirt or T-shirt made of synthetic fabric, leggings or shorts, a sports bra, sneakers. You can also practice just in a sports topic, without a T-shirt. But remember that if you do burpees, you will have to lie down on your bare stomach on the floor.

For men: sports T-shirt, shorts and leggings or pants, sneakers. Some people think that men should wear compression leggings with shorts over them.

Options for men's clothing for the gym

But of course, there is no such rule, so if you want, wear leggings without shorts and just ignore the judgmental looks of some gym goers.

You will find more detailed tips on how to choose sports items in.

What to bring

1. Towel

In some fitness clubs, a towel is issued at the reception, but not all. Therefore, just in case, take it with you to the first workout. A towel will come in handy to wipe off the sweat and put under you on the bench for hygiene.

2. Water mug

Now almost every sports club has water coolers, but drinking from plastic cups is not very convenient. It is much more convenient to carry a sports mug with you - and it is more difficult to spill water on your own or other people's phones, laid out on cabinets, shelves and window sills.

3. Ready workout plan

Write down your workout plan in a notebook or notes on your phone: warm-up, exercises with the number of sets and repetitions, stretching. Watch the videos with the correct technique of the selected exercises. So you will come to the gym prepared and will not hang out from the simulator to the simulator, not knowing what to do.

How to behave

Put the equipment in place

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This is one of the signs of good manners: disassemble the barbell and return all the plates to their place, put the dumbbells on the rack, clean up the yoga mat.

If everyone throws equipment where they finished exercising, it will take a long time to search the hall for the necessary dumbbells or a rope.

Therefore, in order not to increase the mess and not to catch the indignant glances of others, put everything that you took for training into place.

Practice in the right area

Gyms are divided into zones that are the same in almost all establishments:

• a cardio zone with a treadmill, exercise bike, ellipse;
• area for exercise with free weights - next to the rack with dumbbells;
• a zone for stretching and relaxing - there are massage rollers and balls, rugs, expanders;
• a platform where weightlifting exercises are performed;
• areas for group classes - as a rule, these are separate rooms with mirrors.

Try to perform exercises in areas that are designed for this. If you sit down to stretch in an area where people are exercising with dumbbells, you will interfere with them and look weird.

Share equipment

If the person is waiting for the machine or dumbbells you are using, you can invite them to do the exercise in between your sets while you rest. This is a normal practice, especially during peak hours when the machines are constantly busy.

Don't leave behind puddles of sweat

When a puddle of sweat remains on the bench after the last person, it's just awful, how disgusting. Therefore, if you have excessive sweating, always put a towel on the bench or, at least, wipe off the sweat after you - in many halls there are napkins.

Always wash your clothes after your workout

Smell good - this can be attributed to the rules of etiquette in the gym, but despite modern hygiene products, there are always those who violate this rule.

If you have worn clothes for training, throw them in washing machine immediately upon returning home - no matter how intense the load was, you sweated a lot or "just a little bit."

By the way, this is another reason to buy normal sportswear: unlike cotton T-shirts and shorts, they do not shed and do not stretch from frequent washing.

That's all. Do not violate the rules of good manners, be polite and do not hesitate to ask athletes and coaches how to exercise on the simulators, where to get the right equipment and whether you are doing any exercises correctly - many will be happy to help you.

Beginner Gym Schedule That Provides Rapid Muscle Growth

The effectiveness of the program 1+1 "is that it allows beginners to increase their muscle mass in a short time. Its essence is as follows: the loads during training are distributed on two halves of your body, that is, on the 1st day you use exercises on one half, then you rest for one day, the next day you exercise the other half of the body. This system will be discussed in the article, since I believe that it is optimal for muscle development in beginners.

The point of this exercise schedule is this: to begin with, we "divide" our body into two parts, and exercise only one part during training in the gym. Then follows a day of rest. But if your age or employment at work does not allow you, then you can use two days instead of one day of rest. This means that there will be either 3-4 or 2 workouts in the gym per week.

First day: muscles of the legs, back and abdomen
Second day: pectoral and shoulder muscles, arm muscles

After starting regular training on this program, it is recommended to stick to it for at least six months. Both beginners and advanced and experienced bodybuilders are accustomed to often change their schedule in the gym, as they believe that they find something better to strengthen their body. But, unfortunately, this is not the case. Frequent change of programs is fraught with the fact that the training system is violated, which is important. Therefore, I advise you to practice this program until such time as you notice any progress.

In general, this training schedule should look like this:

First day: lack of employment
Second day: a) muscles of the legs, back and abdomen
The third day: lack of employment
Fourth day:
The fifth day: lack of employment
Sixth day: a) muscles of the legs, back and abdomen
Seventh day: lack of employment
Eighth day: b) pectoral and shoulder muscles, arm muscles

Regarding the choice of a set of exercises in the gym, I would advise you to choose the basic options, since basically with their help you can gain a large number of muscle mass. There are a great many different exercises, both with the use of simulators and with the use of sports equipment, but the set of basic exercises that form the basis is unlikely to ever be changed. My advice to you is to practice these exercises at home without sports equipment in order to feel the load on the target muscles and learn the technique of their implementation.

I suggest you choose the following set of exercises to strengthen your body:

A) muscles of the legs, back and abdomen

1. : workers - 4 sets, number of repetitions: maximum

2 . : warm-up - 2 sets of 20 reps, workers - 3 sets of 10 reps

3. : warm-up - 20 times, workers - 3 sets of 10 times

4.
5. : workers - 4 sets of 10 times

B) pectoral and shoulder muscles, arm muscles

1. : warm-up - 2 sets of 15 times, workers - 3 sets of 7 times

2. : workers - 4 sets of 7 times

3. : warm-up - 10 times, workers - 3 sets of 9 times

4. : warm-up - 15 times, workers - 4 sets of 8 times

5. : workers - 4 sets of 8 times

1) The rest interval between sets is one minute. This means that training will take you about 40 minutes, that is, the recommended training time for beginners, so try to finish the exercises during this time.

2) According to this schedule of classes in the gym, you need to do at least three months. Then, if muscle growth slows down, then you will need to change the two-day system to a three-day one.

3) At the initial stage, you need to master the correct technique for performing exercises, because then there will be violations in muscle development. Therefore, carefully study the technique of performing the exercise and hone correct execution as long as your training weight is low and you can't hurt yourself. Do not forget about my advice to do training exercises at home without sports equipment, this will make it easier to master the correct technique.

4) During the performance of these exercises, your training weight will increase significantly, which is explained by the mechanical adaptation of the muscles to the optimal performance of a particular exercise, but not with an increase muscle mass, so do not flatter yourself too much.

5) You must sleep at least ten hours a night. Also try changing your diet to include about two grams of protein daily.

6) Do not forget about the class schedule, regularly check the exercise diary, which must be constantly kept, try to surpass the previous indicators.

Nowadays, more and more people choose an active lifestyle. And this is a very good trend, since a weak and non-functional body is one of the key factors in the occurrence of various health problems. But, unfortunately, there is a huge gap between deciding and coming to training. The reason for this is embarrassment in front of others (more experienced clients of the fitness club) and the fear of harming yourself. How not to blunder on the first day at the gym? We will give simple but practical advice.

You have your own plan, you came not to show off, but to work on yourself. And ask the coach to give you a tour before class. You get used to the environment, decide where and on what you will do.

Do not get carried away with twisting on the press

The mistake of many beginners is to spend a lot of time and effort on the press, although this is just one muscle. At the initial stages, you need to pay attention to exercises for the entire body. The muscles of the legs and buttocks, the entire shoulder girdle. But not separately to the press.

Don't Split Your Workouts

When you decide to train on one day, for example, only the legs, on the second day - only the gluteal muscles, and on the third - only the back. This approach to dividing workouts is only suitable for those who have been training for a long time. For a beginner in the gym, it is best to organize a workout in which the whole body will be worked out, without dividing into separate exercises for each muscle group. Maintain a symmetrical load on the whole body.

Make a workout plan

It’s even better to have a notebook where you will have exercises written down and what you need to focus on in the execution technique (for example, do not arch your back). Mark in it how many repetitions you completed on which day. If you do not know how to work with the simulator, then ask the trainer. Again, you don't have to watch other people do it. Better let a professional explain.

Exercise with minimal or no weight

Your main task is the correct technique for performing the exercise, and not the degree of weighting. Therefore, the number of repetitions should not be less than 15-20 times. Then your muscles will have time to adapt to the load and not be overloaded. At the initial stage, 2-3 approaches in each exercise are enough.

Training plan

It is important for all beginners to adhere to such a plan at first.

1. Warm up for 5-7 minutes on cardio machines (bike, ellipsoid).
2. Articular gymnastics for 5-10 minutes on all major joints.
3. The main part is 30-40 minutes, where you perform exercises to strengthen different muscle groups on simulators and with free weights (dumbbells, barbells, kettlebells).
4. Cooldown (finishing part): 5-10 minutes of cardio plus light stretching for 5 minutes to relax the muscles and restore heart rate and breathing.