When a person embarks on the path of sports, he pursues his specific goals, but more often than not - this is the desire to change his body for the better. Everyone chooses the most accessible type of activity for him. This can be a gym, and regular home workouts.
In any case, the first thing that comes to mind is the question of how to swing correctly. Indeed, many do not even know where to start. Let's try to understand all the subtleties and nuances of this issue. After all, the right training depends on a huge number of components, and only by observing everything in the complex, you can achieve your goals.
Have respect for your neighbor: etiquette rules in the gym
If you nevertheless chose a gym as a place for your first trainings, then you must definitely familiarize yourself with the rules of conduct in this public place. This will create comfortable conditions for training not only for you, but also for other visitors. How to swing in the gym so as not to create any inconvenience to anyone? Just follow these rules:
- If you have been asked for help in securing a heavy exercise with a lot of weight, always evaluate your strength sensibly and do not hesitate to refuse.
- Do not block the view of the person who is working in front of the mirror. Better find another place for your exercise.
- Do not occupy the simulator throughout the set, give other visitors the opportunity to perform approaches during your rest periods.
- If you are training with the person on the same simulator, but you have a different working weight or, for example, the angle of the bench, always change the training parameters for the next practitioner after your approach.
- Do not distract the person during the exercise, wait until he finishes the approach.
- Before going to the hall, do not use perfumes and other aromatic means. This will only increase the unpleasant smell of sweat. It is better to give preference to the usual antiperspirant with a neutral smell.
- Wear two small towels for training. One for the face, and the other to lay on the training bench. Be sure to wipe the shell after you as needed.
- Always return the treadmill to its original state after approaching and put the pancakes back in place. If you practiced with dumbbells, then do not leave them in front of the mirror, but return them to special racks.
- Be sure to keep your distance when doing exercises. Keep your distance from other visitors.
- Handle sports equipment carefully. Even if the approach was very difficult, it is not necessary to throw the barbell or dumbbells with a noise and crash, this can knock other students off the table or distract from the technique.
- Try to find a partner for classes. So you can help each other in difficult exercises and follow the technique from the side.
Head Coaching Tip: Keep a training diary to track your progression
How to start swinging? First of all, it is worth visiting a stationery store and buying a regular school notebook there. Meet - this is your training diary. Why is it needed? In fact, this is a very important part of all training. After all, it will be there that all the most valuable information will be stored, which will help to compile, and later correct, the right strategy for transforming your body.
It is necessary to record everything there: the exercises performed, the number of sets and reps, working weight, rest time, as well as the sensations from working out certain muscles. After a while, you will be able to look through your notes and understand what mistakes could have been made, whether the progression of the working weight is progressing, whether the number of repetitions is growing, and how the muscles react to training. Before starting classes, be sure to write down your initial data and parameters in the diary, as well as indicate the dates and expected results.
Indicate the dates for summing up the intermediate results without fail, so it will be easier for you to follow the dynamics. Among other things, in the training diary, you can add the column "Nutrition". There you can count calories consumed and change your diet as needed.
Everything should be in science: we draw up a work program
If you are determined to change your body for the better, then you definitely need a program. It is only possible to swing correctly both in the gym and at home if you have a competently designed set of exercises that will be aimed at achieving your goals and tailored to your individual physiological characteristics.
You can make the program yourself or seek the help of an experienced trainer. Most often, beginners come to the gym and do not know how to swing, because they do not have a clear idea of the goals of their training. To choose an individual set of exercises, it is necessary to take into account that training should involve the following muscle groups in the work:
- legs and buttocks;
- chest and back;
- abs and core muscles;
- shoulder girdle: trapeze, deltas, rhombuses and neck;
- arms: biceps, triceps, forearm.
Examine the list of exercises for each anatomical group, and then begin to try them in action. Choose 2-3 types of training, during which you feel the muscles of the target groups as much as possible. The resulting complex of 15-18 exercises should be evenly distributed between the training days for one week. At the same time, keep in mind that in one training session it is better to work out antagonist muscles, rather than adjacent anatomical groups.
Holy Trinity: Warm Up, Hitch and Stretch
In order to swing correctly both at home and in the simulator, the most important rule must be observed: the entrance to the load, as well as the exit from it, must be gradual. You can not shock the body with sudden jumps in heart rate and perform heavy strength exercises on the muscles without preliminary heating. This can lead to serious injuries of both the articular and ligamentous apparatus. Therefore, always find time for an easy workout. It is better if it is a little cardio and a small complex of general strengthening exercises.
After class, be sure to hitch. To do this, you can again turn to aerobic training. A bit of calm walking will help calm the pulse and restore breathing. After that, you can start stretching.
Many people neglect this part of the workout, and then suffer with cramping and muscle pain the next day. In order not to forget about these points of the lesson, be sure to include them in the training program. Correctly swing in the gym and at home is possible only with a full and comprehensive training. It is impossible to achieve good results if you neglect such important trifles. In sports, absolutely everything makes sense and significance.
What do professionals advise: base or isolation?
You have not yet begun to draw up a program and still do not know how to swing in the hall? This is not surprising, because just looking at all this variety of exercises it is very difficult to make a choice. At that time, all experienced coaches unanimously insist on starting with basic exercises. Is it really? Yes, that’s the truth. If you are new to power sports, then your first program should consist only of basic exercises, such as:
- squats;
- various types of deadlift;
- bench presses and dumbbells on a simple and inclined bench;
- pull-ups or exercises in a crossover for pumping the back;
- all kinds of push-ups.
The only isolating exercises you can afford are targeted training for working out deltas, biceps and triceps, as well as any kind of twisting on the press. Swinging correctly is usually not difficult. The main thing is to follow the advice of more experienced athletes and coaches. After all, they will help to avoid the most common mistakes and tell you how to improve the effectiveness of your workouts.
Is it worth the time? The most important thing about cardio training
How to swing in the gym if you want to lose weight? Is it necessary to carry out the entire training on cardiovascular equipment? Any coach will give you a negative answer. Even if you came to the gym not for muscle mass, but for weight loss, you should not devote the whole lesson to aerobic exercise. After all, this is more than useless.
Strength training triggers the fat burning processes in the body much more strongly, precisely due to the fact that it requires a large return of strength and energy. But at the same time, medium-intensity cardio loads at low heart rates can significantly accelerate the already launched lipid splitting process. Therefore, if you want to lose weight faster, then include in your training program 30-40 minutes of running, jumping rope or cycling, but strictly after a high-quality muscle load.
Free weight or static load: is it worth giving preference to exercise equipment
Now you know the basics of how to swing in the gym. What to choose: a barbell with dumbbells or special fitness equipment? According to the advice of experienced trainers, free weights always more effectively affect the target muscles. This is due to the fact that when working with a barbell or dumbbells, our body needs to balance and maintain balance, which means that more muscle groups are included in the exercise. Some of them act as stabilizers, others as “assistants” and “assistants”. Thus, the load is evenly distributed between all anatomical groups, and you can work with a lot of weight.
But there is one “but.” Such a strategy is good only at the beginning of the path to transforming the body, when the athlete needs to increase strength indicators and increase the base volume of mass. With experience, it is best to go to classes in simulators. This will allow you to accurately pump the muscles you need.
Tips from experienced coaches
Before the first training with shells, it is necessary to understand how to swing correctly with dumbbells or with a barbell. Be sure to follow the basic technical nuances in working with free weight:
- Always choose the right weight, too heavy a barbell or a dumbbell can injure your joints and tendons.
- Perform exercises with a barbell or dumbbells in special training gloves or pre-dry your hands with talcum powder.
- Do not loosen your grip during exercise, especially at the high point. This can lead to loss of balance and joint injury.
- If your arm muscles are not strong enough, then use special straps or hooks to work with heavy weights. This will protect your hands from excessive stress and help you give your best while doing the exercise.
“Three whales” of the right training: intensity, time, frequency
It doesn’t matter where you do it: in the gym or at home. How to swing to maximize the benefits of training? The effectiveness of the training does not depend on the location of the lesson, the main thing to consider three golden rules:
- If you work for the mass, then the intensity of the training should be low. Exercises are performed at a slow pace and in high concentration. When losing weight, you need to increase the intensity of the session.
- The total training time should not exceed 70-80 minutes, this includes the main complex and warm-up, and stretching with a hitch.
- Exercise at least three times a week, less often - it just does not make sense. In one or two days, your muscles will fully recover, which means that it will be possible to resume training.
Exercise biomechanics: how to understand that muscles work?
How to swing in the gym and feel the muscles? Any experienced trainer will give you one unique, but very valuable advice: before you perform an exercise with weight, be sure to do a couple of training approaches without weight at all. Just copy the technique and try to understand the biomechanics of the exercise.
You need to understand in which parts of the trajectory the muscles tighten, and when they relax. The stronger the brain-muscle relationship is established, the greater the effect of the exercise.
A bit about nutrition before and after training
If you are suddenly faced with the question of how to swing to increase muscle mass, then it is worth a little discussion of nutrition. Nutrition and training are two inextricable concepts. After all, one does not work without the other.
In order for the exercises in the gym to work on muscle mass, it is necessary to create a surplus of calories, as well as enrich the diet with protein. Plus, try to plan a meal an hour before class in order to have the necessary amount of energy to perform strength exercises.
After training, you can also have a little snack to close the “carbohydrate window”. However, it will be open for another 48 hours after strength training, so it is not necessary to start eating right in the locker room after class.
Principles of home training
How to swing at home? Does home training have fundamental differences from the gym? In fact, no, but at home it is much more difficult to give the body a good load. After all, not everyone has a set of collapsible dumbbells, a barbell and bench press. And therefore, you will have to do exercises with your own weight.
Here, push-ups, pull-ups, working out the press and any available types of cardio training will help you. But understand that at home you can only lose weight or maintain muscles in working condition, it will be very difficult to achieve significant transformations of the body.