If a person comes to the gym, then he clearly pursues a certain goal. Perhaps he just wants to lose weight, or maybe, and vice versa, build muscle. In any case, once this happens for the first time, and you find yourself in a completely unfamiliar environment, with a huge number of simulators and devices, some of them look so impressive that it’s even scary to approach them. So where do you start? First of all, consult with a trainer, he will make you a program for rocking or help you choose the exercises yourself.
Why is it so important to draw up a work program?
It would seem that you can not bother much and take any training program from the same Internet or use the complex of exercises of your roommate. After all, the muscles are the same for everyone, which means that everything will certainly work as it should. But this is the biggest mistake of beginners. The training program in a rocking chair should be primarily individual! And therefore, you can not grab onto all the exercises in a row, because nothing good will obviously come of it. There are more than a dozen ways to work out the same muscle, from all this variety you need to choose one or two exercises that are right for you, in which you will feel the target muscles best and there will be no sensation of discomfort and pain. After all, what is effective for one person, for another can be completely useless. The training program should be working, the result can be noticeable after 1.5 - 2 months. If you stomp on the spot, it means that you should radically change the structure of the training and expand the arsenal of exercises used.
A little bit about the duration of training
Any newbie lesson should take no more than one hour, and almost half of the working time will be spent on cardio, warm-up and hitch. A typical training program in a rocking chair for men is designed for approximately 30-35 minutes, during which time you can calmly complete 4-5 strength exercises. You can distribute training time in the following way.
- Take up to 20 minutes of good cardio at the beginning of the session. It is better to choose a rope or a bicycle.
- After warming up, be sure to develop joints and flex the tendons. Ahead of you are waiting for heavy basic exercises, which means that you need to prepare well.
- Proceed to the main training complex. Do not delay the pauses between sets and exercises, save training time - engage in a dynamic mode.
- After the main part of the training, take 3-5 minutes of cardio and stretch a little.
How often do you need to do?
Almost any rocking program for a week is designed for three training days. In this option, you can practice every other day, and on Sunday get an additional day off. In fact, this is the optimal training schedule. After all, one day is enough for rest and muscle recovery. Once you become a little more experienced and strengthen your muscles, you can switch from fullbody style workouts to splits, this is when each major muscle group has a separate training day. However, in programs for rocking, which are designed for the whole body, there are some nuances regarding the frequency of training:
- Each session should be significantly different from the previous one, because we want all the muscles to get the same load, and not the ones that train in the first place.
- The most difficult basic exercises, which involve almost the whole body in the work, should be at the beginning of the training, and light isolating ones - at the end.
- It is necessary to alternate heavy and light training. The base cannot be performed in each lesson, because the larger the muscle group, the more time it is restored.
- To improve the quality of technology and the effectiveness of exercises, they need to be very competently alternated. Moreover, taking into account the biomechanics of movements and the speed of recovery of muscle fibers.
What exercises should be in the beginner's training program?
Any program for beginners in a rocking chair, as a rule, will consist of the simplest exercises possible. The technique should be elementary and understandable. It is better if it is a multi-joint basic training. All movements should be natural and physiological, only in this way the beginner will be able to feel the working muscles and understand the biomechanics of the exercises. After some time, it will be possible to master complex simulators, and at first you need to learn to understand the principle of muscle work and their impact on various types of loads. Try to prefer static types of training with dumbbells or a barbell. Learn the different types of traction and bench press, as well as actively master Smith's machine. All these types of exercises work to increase strength and endurance, and also involve the largest muscle groups in the work. Remember that without a good foundation, you cannot build a beautiful body with a detailed relief. After all, small muscles grow only after large ones. Also, do not forget that during the execution of the base an incredible number of small stabilizing muscles are included in the work, which in the future will be involved in almost every isolation exercise.
Basic exercises
If you choose a program for rocking to the mass, then most likely it will consist of some basic exercises. What is the base? Why is everyone so praising this kind of training? Basic exercises involve the largest muscle segments, and sometimes even several muscle groups. As a rule, two or more joints work in them. Basic training requires a huge concentration on technology, as well as a large supply of energy and strength. That is why he always takes the first lines in the training program. When compiling your first work program, it is necessary to focus on these exercises. After all, at first it’s simply not profitable for you to work out the muscles separately, since they simply do not exist yet. Moreover, the training intensity will drop significantly, because it will take at least two hours to work out the whole body with single-joint exercises. Beginners often ignore basic exercises, and therefore spend a huge amount of time in vain. After all, months go by, and muscles do not please growth at all. For everything to be science, be sure to include the following exercises in your program:
- Hip biceps: leg press and squats.
- Quadra: dead and Romanian traction.
- Wings: draft of the barbell and dumbbells in the slope, pull-ups, upper and lower thrust in the crossover.
- Deltas: broach (to the chin), French bench press, dumbbell bench press up.
- Chest: bench press barbell or dumbbell at an angle (for the upper segments), bench press upside down (for the lower part), classic bench press (for the middle chest bundle).
- Biceps: A classic dumbbell or barbell lift.
- Triceps: presses and push-ups of all kinds.
Isolating exercises
If you want to make a program for rocking on the terrain, then the basic training must be diluted with insulating exercises. This type of exercise involves only one joint in the work and accurately shakes the necessary muscle. Most often, these exercises are used to polish the relief and give the muscles a beautiful shape. Isolated training takes a lot of time, because in one lesson you have to complete about 10-12 exercises. However, there is good sense from such trainings, especially if you alternate the days of base and isolation in one week. In this case, the increase in muscle mass will be uniform, and your body will develop very harmoniously. There is simply a huge number of isolated exercises for all muscle groups, here are the best of them:
- Hip biceps: leg extension.
- Quadras: bending the legs in the simulator or standing.
- Deltas: all types of dumbbell layouts and side lifts.
- Breast: all types of wiring and all exercises in blocks in the crossover.
- Biceps: concentrated and supinated flexion of the arms.
- Triceps: extension in blocks, extension from behind the head with one hand.
Tips for beginners: how to choose a working weight?
When compiling a training program in a rocking chair, it is necessary to clearly determine not only the number of approaches and repetitions, but also the working weight. How to understand what exactly this dumbbell or a set of pancakes on the bar suits you? The starting point in choosing weight should be the number 10. Try the exercise: if you can perform less than 10 repetitions, then the weight is very large and you should choose something easier. If you managed to accomplish much more, feel free to add a few more pounds. Ideally, you should do the first three sets of 10-12 reps, and in the last a little slide down to 7-8. This means that you absolutely guessed with the working weight. A person physically cannot perform an exercise with equal strength from beginning to end. If in all approaches you managed to do 10 repetitions, then you really felt sorry for yourself at the beginning and can do much more. Try from the very beginning to get used to working with muscles to a complete failure, otherwise the whole essence of training just loses its meaning.
The first training program for beginners
The first program for rocking for beginners should include all the above types of training. There will be a lot of exercises, but they are all very simple in their technique. After all, a beginner needs not only to develop strength indicators and start mass-collection processes, but also to study the biomechanics of as many exercises as possible. In the future, with isolated training, this will help to include only target muscles in work and relieve the load from stabilizers. This is a rocking program for 3 days, you need to complete only three approaches, but with a maximum weight of 8 or 10 repetitions.
The first day:
- Classic squat (barbell on the back or chest).
- Leg press platform.
- Horizontal bench: classic barbell bench press.
- Inclined bench: breeding dumbbells.
- Horizontal bar or gravitron: classic pull-ups (can be replaced with the top block in the crossover).
- Back pull: reverse grip bar.
- Bench press in a standing position.
- Breeding in a standing position.
- Horizontal bench: narrow grip bench press.
- Rises for biceps.
- Triceps lifts.
Second day:
- Inclined bench: bench press.
- Horizontal bench: dumbbell bench press.
- Hack Squats.
- Leg extension sitting.
- Thrust on the back in the music stand.
- Classic stand.
- Shoulder press from a sitting position.
- Lifts to the biceps on a Scott machine.
- Horizontal bench: bench press.
- Press in a Roman chair.
Day Three:
- Horizontal bar or gravitron: pulls with a medium grip.
- Link for a back: one dumbbell in an inclination.
- Inclined bench: dumbbell bench press.
- Hand exercise machine: information.
- Leg press platform.
- Static lunges in Smith's simulator.
- Bench press behind the head.
- Rises for biceps.
- Horizontal bench: narrow grip bench press.
- Horizontal bench: French bench press.
- Hyperextension.
Advanced Beginner Training Program
If you are new to the gym, but the previous program for rocking seems to you too easy, and after training you don’t feel tired, then your form allows you to go to more serious loads. With proper muscle volumes, you can freely switch to splits and pump each muscle group separately. This program of exercises in a rocking chair is also designed for three days, but the number of approaches must be increased to 5, but the range of repetitions remains the same.
Feet Day:
- Warm up in the Roman chair for the maximum number of repetitions.
- Squats (possible in racks, or Smith's simulator).
- Bench press with legs, and better than each separately.
- Deadlift or Romanian version, if desired, can be replaced by "Sumo".
- Bending the legs while lying down.
- Pumping calves ups on socks (you can in Smith).
Back day:
- Pullups (horizontal bar, gravitron or upper block to choose from).
- The power rod of the T-bar (performed in the slope).
- Dumbbell pull to the back with support on the bench.
- Army chest press while standing.
- Machs with dumbbells in a standing position.
- Swing with dumbbells.
Hands and Chest Day:
- Bench press from the chest on a horizontal bench.
- Inclined bench: classic chest dumbbell bench press.
- Wiring on a horizontal bench.
- The classic lifting dumbbells for biceps (possible in Scott's machine tool).
- Exercises for triceps on the uneven bars.
- Horizontal bench: French bench press.
Differences between programs for men and women
If we talk about the program for rocking for girls, then there will not be big differences from standard men's training, especially if we talk about the complex for beginners. However, it is nevertheless worth taking into account some physiological features of women's studies:
- Some exercises with a barbell can be replaced with analogues with dumbbells, because not every lady can handle a 20 kg bench press.
- The women's program should contain more exercises for the upper body, it is these muscles that are most often lagging behind. Legs and buttocks always respond better to pumping, and therefore do not be zealous with squats and traction.
- During menstruation, it is better to create a separate, lightweight program for rocking and exclude from it all types of base.
When calculating training time, keep in mind that women need a little more cardio, because ladies primarily want to lose weight.