Having chosen a gym, you are ready to rush along an unusual path for you to a beautiful body, in the arms of a new life. You are fundamentally inclined to change your diet and lifestyle as a whole, so without a drop of doubt you begin to discipline yourself, to cultivate a character, strength of mind and will. Strong intentions - it’s good, the only thing left is to figure out how to make training programs for the gym. And thereby "start" the active process of a detailed study and transformation of the body.
How many hours do you need to train per week?
To see the first impressive changes in appearance after a few months of training, all that is needed is to spend two hours a week in the gym. During this time, both the external image and well-being will change for the better. 120 minutes a week is the minimum time that you need to devote to physical training, and it is best to break this minimum into several times (for example, 3 workouts - the optimal amount).
As for the maximum amount of time, most personal instructors advise you to train no more than six hours a week (for example, conduct 4 workouts of 1.5 hours each). Naturally, such time limits do not apply to professional sports.
Another key point of the terrain training program in the gym is the “72-hour rule”. The load on the muscles should occur at least every three days, otherwise the muscles begin to atrophy, and, accordingly, there will be no progress. That is why there is no point in exhausting, but irregular training for 2 hours in one sitting.
Training components
Now is the time to talk about what the training program for men and women in the gym consists of. The lesson includes the following components: warm-up, main part, hitch.
Warm up is the first stage of training aimed at preparing the body for the upcoming load. The program should begin with any aerobic exercise - you can give preference to a treadmill, a bicycle or an elliptical trainer. The meaning of cardiovascular equipment is that they "work" with the largest muscle groups, increasing heart rate and increasing blood circulation. For a warm-up on a cardio simulator 10 minutes are enough. After this, you should perform a couple of stretching exercises for certain muscle groups - for those that you plan to use in training.
The main part of the relief training program in the gym is a direct load on any muscle group. This part of the training lasts from 30 to 50 minutes. Any
basic exercise requires a warm-up approach with a light weight, the purpose of which is to work out the trajectory of movements and prepare the muscles and joints for the weight with which to train.
Hitch - the third component of the program, necessary in order for the transition from the "working" to the normal state to proceed gradually. Aerobic exercise is the best hitch. This part should be composed so that for the remaining 10 minutes there is a smooth decrease in heart rate.
Exemplary training program for the pectoral muscles and shoulder girdle
We proceed to the analysis of information on how to create training programs for the gym on the shoulder girdle and chest muscles (an area that excites many women).
Hard work with the hardware sooner or later gives its results, which, unfortunately, are not always encouraging. For example, an incorrectly selected set of exercises can lead to the fact that the pumped up muscles will turn out to be “wooden”. Indeed, weight training sometimes makes athletes less flexible. To eliminate this, additional flexibility exercises should be included in the workout. A sample program for training muscles to develop flexibility is as follows:
Exercise 1. For the chestWe kneel down, put our hands behind our backs and cross our hands at the level of the pelvis. Then we slowly move the straight arms closed in the hands back.
Exercise 2. For the upper bundles of the trapezius muscle
Standing we tilt our head forward as if trying to reach our chest with our chin. Wrap your head in your right hand from above so that your fingers reach the tip of the left ear. Now tilt your head to the right, use your hand to secure. Repeat the exercise with the left hand, tilt the head to the left.
Note that some powerlifting training programs include warming up after the training itself. But, for example, Kurt Brungardt in his books advises doing stretching just before working with weights.
Exercise 3. Horizontal stretching for the shoulder girdle
We extend the left hand forward and to the right at the level of the shoulder joint. We bend the right hand and use it as a stop for the left elbow. We bend the left hand and put the brush on the right shoulder. We make sure that the left hand is at shoulder level. We change hands.
Now we reach the chin with the elbow bend of the left hand. In this case, we start the left forearm over the right shoulder. Continue to gently press on the left elbow with the right hand.
We start the left hand brush as far as possible behind the back. We change hands and repeat.
Exercise 4. For the deltoid muscles
With your palm, we extend the straight left hand up. Diagonally, we lower the straight arm in front of us directly to shoulder level. We use the right hand as an emphasis, gently press on the left elbow.
Exercise 5. For biceps and forearmsWe kneel down and rest our turned hands (brushes inward) on the floor. We lean back until we feel a slight tension in the biceps and forearms.
Preliminary notes
We’ll study some recommendations on how to make training programs in the gym for the first 6 weeks of training.
During the first six weeks of the program, you can work with weights three times a week. One workout can be reserved for working on the abdominal muscles, legs and other muscle groups. And two other workouts should be devoted to the study of the muscles of the pectoral muscles, back muscles and shoulder girdle.
How to create training programs in the gym for different levels
First level (1-2 weeks)
1. Perform three exercises twice a week for torso muscles.
2. Do five exercises once a week for the abdominal muscles.
3. In the first week we perform one approach of each exercise (the number of repetitions is 10-15). On the second - two approaches (8-12 repetitions).
Second level (3-4 weeks)
1. Increase the number of exercises on the muscles of the upper body to six. Each of the new exercises has its purpose - one for the back, the other for the shoulder girdle, and the third for the chest.
2. Replace the two old abs exercises with new ones.
3. Increase the number of approaches to three (for old exercises), when for new approaches the number of approaches is two.
4. Every week on a certain day we increase the weight of weights.
Third level (5-6 week)
1. Add one exercise for each muscle group of the upper torso.
2. Replace the two exercises with abdominal muscles.
3. The first week involves two sets of new exercises for the muscles of the chest, shoulder girdle and upper back and three for the old.
4. Exercises for the lower body and the press are performed in three approaches.
Consider an example of exercises for a weight training program in the gym for different levels.
First level
Chest We take dumbbells, lay back on a bench, rest against the floor with legs bent at the knees. We hold dumbbells on the sides of the body in bent arms slightly above the chest at shoulder level. Slowly bring the straightening arms over the chest. We are delayed for a couple of moments. We lower our hands, returning them to the starting point. Repeat after a short pause.
Level two
Upper back . We take a dumbbell in the right hand, knee and left hand rest against the bench. We bend the body at an angle of slightly more than 90 degrees, the back is parallel to the bench and floor. We extend the hand with the dumbbell perpendicular to the floor down with the palm inward.
Raise the arm bent at the elbow to the right thigh. We linger, and then slowly lower our hand to the starting point.
Level three
Shoulder girdle . We take dumbbells, put the legs shoulder width apart. We bend so that the body is parallel to the floor. We bend our legs at the knees, and lowered hands - at the elbows, we turn our palms to each other, we keep the dumbbells parallel to the floor.
Do not change the position of the body, spread our arms so that the shoulders are parallel to the floor. We linger for a moment and return to the starting point.
It is worth noting that a similar training program for women and for men is suitable.
Instead of a conclusion
Always tune in to a long-term plan for the development of beautiful muscles, since a beautiful body is not a one-day job. Study literature and discover new opportunities for yourself, developing physically and spiritually.