We make an appointment with a variety of purposes. Keeping yourself fit, becoming healthier, stronger and stronger, building muscle or losing body fat and losing weight is an incomplete list of what people usually go for training for. But fitness for beginners is not as simple as it seems at first glance. The fact is that beginners can not always correctly choose the working weight of shells and equipment. Of course, if you train with a trainer, he will think over everything for you. But what if you train yourself? How to choose the weight of dumbbells, barbells, weights on simulators? We will not tell you how much to take in kilograms, but we will definitely point out signs that will help to understand whether you are choosing the right weight.
Fitness for beginners: the first mistake is too much weight
Beginners, especially “not frightened”, who just came to fitness for beginners, feel great strength in themselves and are ready for serious achievements. They enthusiastically rush to all the simulators in a row, not sparing their own body, and often set a weight that exceeds the level of their physical fitness. Consider how you perform fitness exercises: if it’s already very difficult for you in the middle, if you cannot do more than 5 repetitions, if the technique suffers from heavy weight, this clearly indicates that you have overdone with a lot of weighting.
Basic exercises include, as a rule, from 8 to 12-15 repetitions, and if you give up already on the 5th, the selected weight is not for you. It should be hard at about 10-12 reps, and the last 3-5 should be the most difficult, but also the most productive. Everything before that should go not so easy, but at least tolerant. And certainly not at the expense of technology.
In any case, to begin to study certain physical exercises is to perfect the technique, and for this you can not take any weight at all. Even weightlifters and crossfitters learn to squat correctly with a “mop handle” made of PVC, that is, with shells that weigh nothing – in order to put in the perfect technique, and only then gradually, smoothly and evenly add extra weight.
It’s very easy for you: underweight shells
Another mistake may be the exact opposite: your chosen weight is too small for your level of fitness. By the way, this mistake is not as critical as the previous one; remember this: it is better to “under-" than to overdo it with the working weight in training. But if you have been practicing for more than a month, your technique is quite acceptable (it’s good to ask experienced athletes or a coach who sees you from the outside), but there is no result, maybe it’s a little weight?
Again, everything is according to the scheme: for basic physical exercises with the number of repetitions from 8 to 15, it should be hard on the last 4-6 repetitions. If you perform all 12-15 repetitions without problems and feel that you could still, then the weight needs to be increased. Moreover, experts in fitness for beginners say that it is better to increase the weight of the equipment, rather than the number of repetitions, especially if you want to achieve a result in the form of relief and muscle weakness.
You need to add weight gradually, if you took dumbbells of 8-10 kilograms, don’t grab hold of 15-kilograms at once, take 11-12 kilograms and try to do the same number of repetitions. On the last approaches it becomes difficult? Congratulations: the weight is selected correctly. Stop on it for 2-3 weeks, and then increase again by a kilogram. About the way progress in increasing working weight should go – then there will be progress in improving strength indicators and in the relief of muscles.
First Fitness Lessons: Exercises Must Be Applied in the Right Technique
And again we return to technology. In principle, it was just necessary to start with it. The technique of doing exercises is the first fitness lesson that a person who wants to train regularly should learn. The wrong technique, no matter what weight you choose, will not work. Performing exercises incorrectly, you will not make progress in reducing or increasing volume at a certain point in your body, since completely different muscles will work.
Properly selected weight should not interfere with proper exercise. Yes, as we have already repeated several times, it should be difficult for you in the last repetitions, but at the same time you should not help yourself with other muscles, swings, throws and pushings, and other “tricks” if they should not be in this approach.
So if you notice that the technique is suffering, you may have chosen too much weight. With the wrong technique, this can lead to injuries, many of which may be hidden. You will not feel them at first, but then problems with joints, ligaments or tendons, and muscles may begin. Or, on the contrary, a rather small weight will not cause your muscles to strain, and you simply don’t feel what exactly should work with this or that movement.
Pay attention to the type of projectile in exercise
It is quite clear that each muscle group needs its own equipment, and its own weight for it. For example, you can squat with a barbell of 20-30, or even more kilograms. But you can hardly immediately take two dumbbells of 10 kg and work out biceps. Muscles are large and small, strong and weak, and everything needs to be selected individually.
Moreover, modern fitness for beginners includes not only dumbbells, weights, barbell or weight training equipment. This may be other interesting equipment, which allows, in addition to strength, to develop also the functionality of the body. For example, working with 10 kg dumbbells will be much easier for you than with a bag of sand in the same weight. It will be more voluminous and uncomfortable, but then you will work out more muscle groups than with dumbbells.
And besides this, there are also weighting vests for running and jumping, medballs that weigh just nothing, but working with them is quite difficult, or weighting materials for legs and arms, with which you will be engaged in the whole training. In a word, every other type of projectile requires its own weight, even if the physical exercises are similar (as is the case, for example, with the aforementioned dumbbells and a sandbag).
A particular muscle group dictates the weight of the equipment.
And finally, fitness for beginners requires paying attention to which muscle group in which exercise works – the weight of equipment and equipment will also directly depend on this. As we said above, you can squat with a barbell by hanging 10 kg pancakes on it on each side, or even more. And if it seems to you that this weight is small, and in the last repetitions you are not too tense, you can safely add 5 kg on both sides and not lose.
But pumping the deltoid muscles (top of the shoulder) with the arms extended to the sides, you are unlikely to be able to take dumbbells with a lot of weight. The deltoid muscle is rather weak, not developed in everyday movements (in contrast, for example, from the same biceps). And if you take a lot of weight for her, the whole body will work – the press, back, biceps, but not the delta at all. Therefore, here you must first select the minimum weight, and add it literally 1-2 kilograms for several weeks, no more.
These indicators will help you determine whether you are building your workouts correctly, correctly selecting the working weight of equipment and equipment. Accordingly, it becomes clear how quickly you can achieve your goals, for which, in fact, visit the hall!
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