Most beginners, not knowing how to properly train in the gym, make the same typical mistake:
striving for a quick result, they do a lot and often. This mainly leads to fatigue,
clogged muscles and weight loss.
Class preparation
First of all, decide on a gym and a trainer. Consult with him how to eat right and how to swing in the gym. If the coach gives you enough time and explains everything in an accessible and extremely clear manner, you can “settle down” here. Take care of your training uniform in advance: clothing should be moderately loose, ventilated, preferably cotton.
Work plan
If you are a beginner and have seen exercise machines only in the window of a sports store or in advertising, your path to success lies through the trainer. The following mistake is often made here: many people think that they will manage with the advice of friends or can simply repeat the exercises for others. In most cases, this does not produce results. Only a trainer can explain all the subtleties of this sport: how to swing in the gym, how to perform exercises, how much rest between sets. Moreover, most practice individual training, in which you work out all muscle groups and achieve your goals.
How to work in the gym
In order for the exercise in the gym to give results and bring pleasure, it should not bore you excessively. It is clear that just sitting on a bench is also not a thing. The training itself is divided into three parts:
- warm-up;
- strength exercises;
- cardio load.
A warm-up usually consists of jumping rope or jogging on a track, walking in an orbiter is also relevant. In addition, you need to work out the abdominal muscles well, since the main load during training is on the lower back. The average duration of a warm-up is 10-15 minutes. Strength training is an essential part of training. A trainer should create a program and explain how to swing correctly in the gym; his responsibilities also include temporary consultation on the correctness of the exercises. Basically, during training alternating muscle groups alternate, for example, on Monday, the main emphasis is on the legs, on Wednesday on the chest, on Friday on the back. The average duration of strength training is 50-60 minutes. The correct end to your workout is cardio loading. It is during this period that the largest number of calories is burned. A good example of doing cardio exercises is an intense run on the track. The duration of this stage is 15-20 minutes. Thus, the average workout should take you about an hour and a half.
Weight selection
To understand how to swing in the gym, you must clearly set goals. If the desired result is an increase in muscle mass, then you need to work with a lot of weight with an average number of approaches (10-12 times). If you came to lose weight or give the body a relief, the weight of the projectile should be small, and the implementation of approaches brought to a maximum (30-40 times).
Relaxation
Well and, of course, do not forget about the rest. For muscle growth, it is simply necessary. Therefore, you should not go to the gym daily and exhaust yourself with training: the best option for a beginner is to take classes 3 times a week.