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Gym fitness: what exercises to start?
- 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.
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:
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.
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.
The second day of training legs and buttocks.
The third training day — the arms and back.
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:
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:
The second day of training:
The third training day:
Uses photographs Shutterstock