Now it has become fashionable to take care of the health and beauty of your body. The number of visitors to gyms is growing steadily. If you also decide to go in for sports, then you should know how to properly engage in gyms. First of all, it is worth paying attention to the choice of a hall for training, in particular to the competence of a coach. After all, only a professional will help you choose the exercises and equipment that is right for you, and this is a guarantee of the time spent usefully. And remember, a good gym is not a new cover and free water. The main thing in this case is the ability to achieve the desired result. In a good gym there should be a full set of basic fitness equipment (including press ones), bench benches, barbells with dumbbells, a large selection of handles and dumbbells, as well as mirrors.
After the classroom is selected, it is necessary to think over clothes for trainings. Here, the basic requirement is that clothes do not constrain movements. If we talk about tissue, then avoid synthetics, which are poorly breathable and adversely affect the skin. It is better to buy special shoes, but if there is no such opportunity, then stop at comfortable sneakers with good bandwidth.
Muscle physiology features
To understand how to properly exercise in gyms, it should be borne in mind that muscle groups are composed of slow and fast fibers. The former are responsible for the breakdown of fats, the latter for glucose uptake. The number and ratio of muscle fibers is the same and does not change throughout life. An effective gym program includes exercises in the process of which the muscles will be in constant tension. When we train, muscle fibers are stretched and torn. The more muscles are stretched, the faster the fibers will grow.
How to exercise in gyms
Any training should always begin with a warm-up, for example, with a run - this will perfectly warm the muscles and prepare them for further exercises. You need to run for 5-7 minutes. Be sure to remember this rule, otherwise you risk harming your health. After a short run on the treadmill, you can do stretching exercises. They are also ideal for completing a workout.
The basic complex for beginners
At first, it is better to focus on the basic set of exercises in order to determine your physical fitness. The program for beginners is based on exercises with "iron". Thus, you will prepare your muscles for more serious loads.
After two weeks, the trainer should tell you how to exercise in the gyms, taking into account the purpose of the visit. If you visit the hall in order to keep fit, then you will choose one set of exercises, for body shaping - completely different. It should be noted that such a complex should be selected individually for each visitor to the hall. The gym program for men can be based on powerlifting and bodybuilding exercises. The difference in these programs is that bodybuilding involves performing multiple approaches with weight, and powerlifting is lifting a lot of weight a small number of times.
Training program
In order for the training program in the gym to be as effective as possible, you need to decide on exercises for different muscle groups. Classes for beginners often include basic exercises with free weight: push-ups, squats, lifting legs, torso, bench presses, torsion in the slope, deadlift, wiring, bending the arms for biceps, extension of the biceps. In addition, the program for the gym for beginners includes exercises for working out the legs and back.
Exercises with free weights or on different simulators allow you to work out certain muscle groups. In addition, such exercises are used to change the impact or to eliminate the load on the injured muscle.
Basic principles and rules of training in the gym
In order for the training program in the gym to help you deal with excess weight and adjust your figure, you need to know some principles and rules of safe and useful training. Before starting classes, you should always check whether the load is well fixed, monitor the stability of the simulator and the integrity of the cable. In addition, you need to follow certain rules in the classroom: do not make noise, take away sports equipment, do not raise too much weight and do not neglect safety net.
Duration, Intensity and Consistency
The right exercise in the gym is based on three principles: the duration, intensity and sequence of exercises. You need to start training with the study of large muscles and only then take for small ones. Specifically, you need to start with the press, moving on to working out the hips, back, chest, delta, triceps, biceps, lower leg and forearm. Moreover, if you want to pump a particular muscle, then you need to start with it. Affects the result and the number of completed approaches. At least three need to be done, and the optimal amount is considered 4-5 approaches. For those who are just starting to attend the gym, we can initially recommend working out all the muscle groups, taking at least ten minutes each. With this consistent approach, you can work out all the muscles in an hour and a half.
The duration and intensity of training also directly affects the result. For example, aerobic fitness, which is notable for its low intensity, can last quite long, but it is not recommended to do power fitness for more than an hour and a half. Quite often, beginners think that the longer they train, the more noticeable the result. But in reality, excessive workload leads to overwork, which will knock you out of the schedule for a long time. The load and duration of classes depend on the working weight selected by the trainer of the program, the speed of the exercises and the rest between sets.
How to choose the right weight
The weight should be selected so that you can perform the required number of repetitions in each approach. For the development of strength, you need to choose a load at which you are able to do 2-7 repetitions, for the development of mass - a load of 8-12 repetitions, for weight loss and working out the relief - a load in which more than 12 repetitions. At the same time, the intensity of the exercise should be moderate, rest should not exceed 40-60 seconds. This time is enough to restore heart contractions, and large breaks between exercises contribute to the "cooling" of the muscles, and as a result, the effect on them is reduced.
Exercise Technique
Not only the result of the training, but also its safety depends on the correctness of the strength exercises. Very often, novice athletes mistakenly believe that for maximum effect it is necessary to take a lot of weight and use various simulators. But in reality, the effectiveness of training is primarily affected by the lesson plan and the technique for performing the exercises.
For example, if squatting with a barbell is incorrect, then at best you will not pump your hips enough, and at worst, you will injure your spine. What else needs to be considered when visiting the gym? For men, it is important to know the general rules that apply to all weight training exercises. The main one is attention to the negative phase of movement, that is, this phase is performed more slowly than the positive. Suppose, when doing a bench press, you need to calmly raise the bar and then slowly lower it to the chest.
How to make a training program in the gym
Each person has individual physical data. At the same time, physical fitness is not always determined by age. There are young weak bodies, but there are adults and strong ones, and vice versa. Therefore, choosing a gym with a trainer is a great solution. The specialist will select the training regimen for you, taking into account, first of all, your physical fitness and only then - your age.
It is very difficult to draw up a program without knowing what a person in the audience is capable of. However, there are simple rules for programming for beginners. Training should begin with warming up - an exercise bike or a treadmill. 7-8 minutes are enough for him. During one workout, you need to work out all the muscle groups. Each exercise should have a minimum of four sets and a minimum of eight repetitions in each set. Rest between sets - no more than one minute. In total there should be 20-25 approaches. If you still have energy left at the end of your workout with weight training equipment, you can end the exercise with a stationary bike or treadmill, taking this from 12 to 45 minutes.
Swinging muscles
The training complex for muscle swing consists of four to five approaches, each with 8-12 exercises. Basically, they do it three times a week, that is, every other day. The main goal of the training is to maximize the load on a single muscle, not the limb or the body as a whole. In this case, the rapid growth of muscle fibers is provided. The training program should change so that the muscles do not adapt, they should always be in hypertonicity. This can be achieved if the last approach to perform exercises as many times as you have enough strength. The muscles you are working on should have a burning sensation.
The most common mistakes in the gym
Many are convinced that you should adhere to the same training program every day, but in fact, muscles need time to recover and rest. Daily exercise does not allow the muscles to recover, which means that they will never gain more strength and tone.
Gym visitors often complain of weakness and sagging in the body. This condition indicates a lack of nutrition in the organs, which comes with blood. You need to increase blood flow, and you forget about weakness and sagging. The most effective way to speed up blood flow in the body is considered intense physical activity. In this sense, classes with a heart rate of 140 beats at least three hours a week are most suitable. Such a load is enough to ensure that the whole body receives good nutrition. With this training regimen, sagging body will pass in a couple of months. In addition, as soon as the workouts become regular and frequent, the general condition of the skin will improve significantly.
You also need to understand that it is impossible to achieve any significant changes with cardio training alone. Of course, you will get rid of extra pounds, but what will be the result? Only strength training can achieve the desired relief and acquire a general attractive appearance.
It is worth noting the importance of replenishing water reserves in the body. During training, we sweat, and if you do not drink water, then fatigue will come ahead of time. In addition, water helps to eliminate toxins, helps to keep joints healthy, speeds up metabolism, and prevents fainting and dizziness.
Proper nutrition
The weight loss program in the gym includes not only training, but also the right diet. But even if the goal of playing sports is not weight loss, you should still eat fully and balanced in order for the body to receive the necessary energy to build muscle mass. At the same time, it is not recommended to adhere to dietary nutrition, since a decrease in food intake very often leads to the burning of protein. Protein deficiency, in turn, leads to stretch marks, muscle depletion and reduced skin elasticity. Proteins and carbohydrates must be present in the athlete's daily diet. It is good to eat lean meat, cereals (rice, buckwheat and oatmeal), fish, nuts, fruits and honey. But it is better to completely forget about bakery products, soda and alcoholic beverages.
After strength exercise, it is best to eat protein foods. For example, after an evening workout in the gym, vegetables and chicken breast are great for dinner. Such nutrition contributes not only to burning fat, but also to maintaining muscle elasticity.
As a rule, a gym for girls is one of the ways to lose weight. Therefore, on training days, it is recommended to limit the intake of animal fats, to exclude fatty, salty and spicy foods from the diet. Therefore, in order to achieve the results you need, you must combine the best gyms with proper nutrition.