Gym fitness: what exercises to start?

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Gym fitness: what exercises to start?
The contents

• For what purpose choose the gym
• The types of simulators
• Recommendations for beginners
• Rules of conduct in the hall
• The main exercises performed in the gym
• Intense circuit training
• Features power fitness for women

Healthy lifestyle and work on your own body very popular today. A man who cares about his appearance and well-being, sooner or later realizes that more effectively engage in the gym. At the same time to pick up an exercise and training regime is necessary, focusing on specific goals and initial physical training.

For what purpose choose the gym

Everyone who decided to train in the gym should know clearly for what it is. From fitness goals entirely depends on how the training program and the types of equipment and diet.

So, the gym is written to lose weight, gain muscle mass or strengthen the cardiovascular system. Often people visit the sports centres to communicate with like-minded people.

The main problem of beginners is that after the first training when fighting spirit fades, a drop classes because of muscle pain or banal fatigue. To avoid this, it is necessary to develop the habit to do in the gym, and eat right, get enough sleep.

At first can be hard, but after 15-20 days, these changes become habitual, and going to the gym will become much easier. Training will be an integral part of life, and without them, on the contrary, we will feel discomfort.

Motivation to start a diary to record where I began training as increased working weights, what equipment was used, what was achieved. These records will be a good incentive to continue working on them.

Before you start exercising you should consult with your doctor to see if you have any contraindications to intense exercise.

If everything is in order, it is advisable to consult a fitness instructor to taking into account the objectives of your lessons he has assessed the level of initial training, selected the exercises, drew up a training plan and made recommendations on nutrition.

The types of simulators

Well-equipped rooms usually have several zones with exercise equipment of various purposes.

Cardio area. The equipment used for the development of endurance, strengthening the heart, getting rid of excess weight.

Free weights: dumbbells, barbells and barbells, chain. Training with them is aimed at practicing the correct technique of movements.

Strength training: convenient because the load on them can be adjusted individually.

The beginner should start working with free weights. After 3-5 sessions, when the body gets used to the loads and will gain functionality, it is possible to learn the weights. They are designed to work from one to multiple muscle groups.

Recommendations for beginners

Any machine requires careful study. If you are new to the hall, contact the instructor to show how to use the different equipment. Weight for gruzovogo simulator or rods, as well as the number of repetitions should be determined by the specialist. Inexperienced athletes may overestimate their own strength and accidentally injure themselves or others.

From the correct technique of execution depends on how effective your training will be. It also helps to avoid injuries and overtraining.

The newcomers experienced instructors suggest the following:

In the day to feed in a special mode: 1.5—2 hours before training to eat protein and carbohydrate food, and for 1-2 hours after it — carbs.

Train should be in comfortable clothes and shoes.

Hall needs to visit no more often than three times a week. The time for each workout — 40-45 minutes.

Start training better with a few minutes warm-up warm-up and conclude with stretching exercises.

Rules of conduct in the hall

Classes at the gym require the implementation of certain rules in which it is undesirable:

• loud talk or otherwise distract other athletes;
• to violate established by the coach of the sequence of exercises, haphazardly moving from one trainer to another;
• to apply a new scheme of training and to take sports nutrition without the consent of the instructor;
• to do on a crowded or an empty stomach.

The main exercises performed in the gym

Example of training work all muscle groups can be a program lesson, when after a cardio workouts are strength exercises. The number of repetitions of each of them depends on the individual preparation of the athlete. It is usually sufficient to perform 2-3 sets of 10-15 times. The sequence of exercises can vary. The main thing is to start training with the study of large muscles, moving to smaller ones.

Cardio-load — 15 minutes.

The bench-press — for chest muscles and arms.

Bending the legs in the simulator, the leg press for thighs and buttocks.

Pulling up the legs to the abdomen on the bar — for abdominal muscles.

Study of the muscles of the shoulder girdle on the simulator.

Flexion/extension of hands with dumbbells on a biceps and on the block simulator on the triceps — the muscles of the hands.

Intense circuit training

Effectively work all of your muscle and burn body fat helps circuit training. This system combines mnogocwetnye exercises and cardio. They run in a circle with minimal rest between them. Aerobic exercise is best provides a mini-workout with the cardio trainer.

During one training session runs 10-12 basic exercises. To rest between them should be no more than 15 seconds. The number of laps 4-5, break between sets around 2 minutes. The total duration of training is 45 minutes.

A high rate of implementation and the variety of loads allow you to quickly burn body fat and carefully pump the muscles.

To give muscles time to recover, you need to take a break between exercises on a certain muscle group for a period not less than a day.

For circuit training you can use the following plan.

The first training day — upper body.

Cardio.

The classic bench-press grip.

Pullover with a dumbbell.

Breeding hands with dumbbells while lying.

Lifting legs in vis.

The second day of training legs and buttocks.

Cardio-exercises.

The leg press.

Flexion and leg extension in the simulator.

Lifting on socks.

Twisting the body lying on the floor (shins are on the bench).

The third training day — the arms and back.

Hyperextension.

Thrust block for a head.

Straightening hands on the triceps in the block simulator.

Lifting barbells for biceps.

Thrust block to the waist.

Cardio-load.

Features power fitness for women

Division of women’s and men’s trainers does not exist. Each of them can use both sexes. The difference can be only in the working weight and number of repetitions.

An example of women’s training:

Warm-up and light stretching.

Dumbbell bench press lying.

Squats with the neck of the bar or bodybare.

Bending the legs in the simulator lying.

The leg lifts on the bars.

Pull the upper block to work out the muscles of the shoulders.

Twisting.

The girls who dream of a slim figure, it may be advisable to use the following program circular fitness. It will help to get rid of excess weight and make the body elastic. For best results, it is important to follow the diet.

First training day:

Easy run.

Squats with weights or without them.

Lift the pelvis from the supine position.

Dumbbell bench press on bench with the adjustable angle in the sitting position.

Any exercise on the abdominal muscles.

The second day of training:

Easy run.

Bench press bar.

Pull the block in the horizontal plane.

Squats with bodybare on his shoulders.

Twisting of the body.

The third training day:

Easy run.

Thrust in the simulator with the upper unit.

The lifting of the dumbbells on a biceps, sitting.

Exercise on an upright block on the triceps.

Uses photographs Shutterstock