If you are thinking about where to start training in the gym, it means that you have already made up your mind that you want to work closely on your body. And if this is so, then now you need to remember a number of rules that will allow you to successfully train, not lose motivation and get the expected effect from the exercises.
Goal setting
Before you start training in the gym, experienced trainers advise you to set the goal of the work, because it will depend on it the complex of exercises that you have to perform daily. Someone wants to train for the sake of fashion, someone wants to lose weight, still others want to build muscle, fourth want to start a healthy lifestyle, and some just want to do something in order not to be bored at home. Having set a goal, you should go to the doctor so that he directs you to a comprehensive examination, after which he will be able to warn you from some workouts and direct you to another path, which will allow you to avoid getting injuries and health problems. Only after that it will be possible to go for a consultation with a professional trainer, who will help with the preparation of the program.
Lack of motivation
Many professional trainers, when asked about where to start training in the gym, answer that it is important to motivate yourself well from the very beginning, so that after a few lessons you don’t want to quit because of tiredness, laziness and pain throughout the body. But 90% of people give up and refuse further training. Therefore, in order not to be among them, you need to use the technique of 21 days. In accordance with it, you should think over your schedule in advance, including classes in the gym, start eating properly, trying to maintain a balanced diet, and most importantly, it’s worth having a special diary where all your progress will be recorded. There you will note an increase in the load in the gym, weight loss, your further goals, which will stimulate you to continue your exercises, improve your body and improve your health.
Program selection
After you have finally and irrevocably decided to work on yourself, it is important to choose the right training for beginners in the gym. To do this, entering the gym, you should find a coach who is now free and does not deal with any of the athletes. He should tell him about his goals and objectives and engage under his watchful supervision, doing everything exactly as he will show and tell. An experienced trainer will select a set of exercises for each beginner individually, taking into account his weight, age, state of health, goals and other factors. If possible, everything heard in the introductory classes should be recorded in a previously opened diary so that you can then train on your own.
What can not be done in the hall
It is very important not only to know where to start training in the gym, but also to remember what is not recommended there.
- During training, you should not be distracted by calls to friends and relatives, as well as chatter with other people working in the gym.
- You should not go haphazardly from one simulator to another, you need to do the exercises in the order that the coach advises them to perform.
- It is not recommended to use the first training program that comes across, it must be agreed with the coach.
- You can not use sports nutrition uncontrollably, its consumption should also be agreed with your instructor.
- You should not eat heavily before going to the gym, but also training on an empty stomach is also strictly prohibited.
Recommendations for beginners
Thinking about how to start training in the gym correctly, you should once and for all remember the advice of experienced trainers who have already managed to work with tens of thousands of athletes:
- 1.5-2 hours before training, you need to eat protein and carbohydrate foods, and then an hour after classes you need to eat again to restore calorie consumption.
- Clothing for sports should be simple and comfortable.
- It should be done three times a week, and not more often.
- Before each workout, you need to do a ten-minute warm-up, which will allow you to warm up the muscles and prepare them for fruitful work.
- The total time of the first classes should in no case exceed 40-45 minutes.
- For training, you need to bring a bottle of non-carbonated filtered water with you, from which you will need to drink every 20-25 minutes.
- After classes, you will need to perform a hitch, which will stretch the muscles and prevent the occurrence of pain from krepatury.
Circular training for beginners in the gym
Most often, experienced coaches advise novice athletes who want to quickly lose weight and strengthen their muscles, work in the style of a circular training. It is a complex of basic strength and, if desired, cardio exercises that follow each other with minimal rest. Such a training lasts about 40 minutes, during which about five laps, consisting of 10-12 exercises, are performed. In this case, between the circles you can relax only a couple of minutes, and between exercises - about 15 seconds.
Such exercises will allow you to thoroughly work out all the major muscle groups in a short period of time and burn excess fat. Another advantage of such a workout is that during classes you won’t be bored, you will have to fully and completely concentrate on the work in order to maintain its high pace. In addition, performing strength exercises in a circle burns 30% more calories than simple strength training, which allows you to achieve excellent results very, very quickly.
Exercises for Men
Usually, the period for test circular training in the gym for male beginners is 1 month. During this time, a novice athlete can run the program, choose the optimal weights for himself and add one or another exercise to the set of classes to get the optimal result.
- On the first day, we first do cardio training on a treadmill or exercise bike, then do a barbell press, then a pullover with dumbbells from the prone position on the bench, then we part the dumbbells from the prone position on the bench, and end the circle by raising the legs on the hanging to pump the muscles of the press.
- On the second day, we start the circle with cardio training on a treadmill or exercise bike, then we do leg press, then bend it on the simulator, then we extend our legs on the simulator in a sitting position, then we train our calves (we rise on socks) in the Smith trainer or hack machine, we complete the circle with twisting from a prone position when the legs are thrown on a bench.
- On the third day, we begin the circle with hyperextension, then we perform a pull for the head in a block simulator, then we extend our arms in a block frame, then we raise the bar for biceps, then we perform a pull for the lower back in a block simulator, we complete the circle with a ten-minute cardio exercise.
The beginning of training in the gym for girls who want to lose weight
Most women go to the gym in order to lose weight. And in this case, the initial circular program of classes will include the following:
- On the first day, we start the circle with a light run on the treadmill, then we perform squats, we tear the pelvis from the supine position, press the dumbbells in a sitting position on an inclined bench, we end the circle with a swing of the press.
- On the second day, we start the circle again with a light run on the treadmill, then press the barbell from the supine position, pull the horizontal block, perform squats with the bodybar on the shoulders, and finish the circle by doing an exercise on the press.
- We start the third day of classes again with a light run on the treadmill, then we pull ourselves up in the graviton or, in its absence, engage in the pull of the vertical block, lift the dumbbells to the biceps from the sitting position, and finish the circle with the development of the triceps on the vertical block.
Exercises for girls who want to gain weight
But there are such women who go to the gym in order to build muscle. In this case, the circular training in the gym for beginner girls will contain completely different exercises.
- On the first day, we start the circle by twisting on an inclined bench, then hyperextension, squat with a barbell, squeeze out from the bench, arms wide apart, put our hands in the butterfly trainer, pull the head of the upper block, pull out the pullover with dumbbells from the position lying down.
- On the second day, we start the circle by lifting the legs at point-blank range, then we perform deadlift with dumbbells, lunges, press the barbell from the chest from a standing position, squeeze out from the bench, do the French bench press and end the circle with swings to the sides.
- On the third day, we start the circle with twisting on the floor. Then we make inclinations with a barbell on our shoulders. Next, squat with dumbbells, press the bar from a prone position, pull the horizontal block and pull from the upper block, holding the handle with a narrow grip, and end the circle with a broach.
Basic sets of exercises for men and women
However, if you do not want to do the exercises in a circle and you continue to think about where to start training in the gym, then for such cases a separate sample training program for men and women has been developed.
- Representatives of the stronger sex can first stretch for 15 minutes on a treadmill or exercise bike, and then perform 3 sets of 15 times with legs, 2 sets of 15 times - bending the legs, 3 sets of 5 times - lifting the legs, 3 sets of 15 we’ll press on the simulator working out the pectoral muscles, 3 sets of 15 times - performing an exercise on the simulator working out the shoulders, 3 sets of 10 times — lifting the dumbbell, which will allow you to train your biceps, 3 sets of 10 times — lifting the block, which will allow you to train triceps.
- Representatives of the weaker sex can first conduct a warm-up with stretching, and then perform 3 sets of 5-10 times - lifting the legs in the hang, 3 sets of 15 times - bending the legs from a prone position, 2 sets of 10 times - squats with a bar, 2 sets 15 times - traction of the upper block, which is working on the shoulders, 3 sets of 15 times - pressing the dumbbells from a lying position, the same number of times - twisting the press.