How to build a workout in the gym. First time to the gym: where to start? Beginner step by step guide. Standing barbell curl

2 . Train at a slow pace. Raise to the account 3 (4) and lower to the account 3 (4).

3 . Do not take all the advice that you will be given. Everyone is ready to give advice to a beginner. And sometimes these tips will be contradictory in relation to each other. And often even the instructors of the hall give advice that is essentially opposite. So that there is no mess in your head, choose one of the most experienced people (me, for example), and listen to his opinion. And all the other tips for the first time (before six months of training) is best ignored.

4 . Don't exercise if you're in a lot of pain from your last workout.. When the muscles ache slightly, you can conduct a lesson. But if you work through severe pain, then the muscle fiber may not withstand and this often leads to injury.

5 . Engage only in the complex. Make it right for your abilities. Don't just train. Going from simulator to the trainer.

6 . Changes in the figure occur no earlier than after three months of proper training. Don't expect results every day and don't get on the scale every day. Scales are a bad helper in determining the results of training. Determine the result from photographs. Take a photo every three months.

7 . Do not play several sports at the same time (if you have just started training). The first three months, 2-3 times a week, only the gym and that's it. This is if you have not done anything for a long time.

8 . Start exercising 2-3 times a week 60 min or less for training.

13 . On a treadmill or exercise bike. Be sure to do it. Do the exercise that you are going to perform with only light weight. One or two warm-up sets. Warming up in this way, those muscles that will work in this exercise.

14 . Compared to machines, free weights are more engaging more muscles at the same time and require more tension - just to maintain balance, body balance and coordination.

First time going to the gym!

Before going to the gym, you need to clearly know for yourself:
Basic exercises, isolated exercises.
What is a general warm-up, a special warm-up.
What are sets and repetitions.
How to choose a working weight.
How and why to stretch the muscles.
What is a carbohydrate window.
How much rest should you take between sets?
Explore the core muscles. And their functions, that is, where each muscle moves a limb or body.
This is necessary so that you understand which muscles work in the exercise.

(Rules of etiquette)

You decide to go to Gym. Here are some rules of conduct during training.

Don't take the weight, which you can not lift 10 - 12 times. For the first two months, work on technique with light to moderate weights.

If you were asked to insure, be sure to help the athlete. But if you are not sure that you can help lift this weight alone, let him know.

If a person is doing in front of the mirror, in order to see the correctness of the exercise, do not block his view.

Do not use the machine during training for a long time. The exercise is performed for about 30 seconds, and then, while you are resting, you can allow another person to do a set on this simulator. Thus, you can train three people at the same time on one simulator. After your approach, set the weight of the simulator for the next student.

If you need to work out on an already occupied bar, then this can be done if the difference in weight between you and another person is not large. With a large difference in training weights, it is better to ask the student how many approaches he has left for this exercise. And wait until the bar is free. It is best not to cool down, but to complete sets of another exercise.

During the approach the athlete is fully focused on lifting the weight. At this point, you do not need to contact him with questions and conversation. Wait for him to complete the approach.

Don't stand before a workout plentifully “pour” yourself with perfume, cologne or deodorant. It still won't save you from sweat. And in the hall there may be people who will not like the smell of your perfume.

Take with you to training two towels. One for wiping the sweat off your face, the other for laying on the training bench. If a lot of your sweat remains on the bench during the approach, wipe it down for other practitioners.

After the approaches, put away your inventory. Remove heavy pancakes from the projectile. For example, after you, a girl can work out on the simulator (leg press) and she can’t lift heavy 20 kilogram pancakes.

No need to distract those involved people for long conversations, they go to the gym to work out, and not to chat about trifles. It is better to ask your question after training. When you receive a phone call, you do not need to speak loudly and for a long time on the phone. If the call is important, it is better to leave the hall at this time.

Starting to exercise, keep your distance from others. Some exercises require a lot of free space.

Can't throw with noise bar and handles of the simulator, lower the shells smoothly, without noise. You don't have to shout while exercising.

If you are working alone, then over time you can find a training partner in the gym. It would be best if the working weights of the shells are approximately the same for you.

When you decide that it would be a good idea to start going to the gym or "rocking chair", it means that you have decided to go in for fitness in order to take care of your health. make your body strong. strong and beautiful. For example, older people remember about the gym when problems with excess weight already appeared, someone stopped liking themselves or faced the first signs or other problems with.

To understand. how to do it right gym and to achieve the results you need, you need to understand what fitness is in general?

What is fitness?

Do you know what fitness is? Fitness (English fitness, from the verb "to fit" - to fit, to be in good shape) - in a broader sense - this is the general physical fitness of the human body.

In a narrow sense, fitness is a healing technique that allows you to change the shape of the body and its weight and consolidate the result achieved for a long time. It includes physical training combined with a well-chosen diet.

Exercises and a diet in fitness are selected individually - depending on contraindications, age, health status, structure and features of the figure.

That's why. when you go to the gym, the gym or the gym, this is just the right place to improve your health. muscle building and body shaping.

There is such data, according to which it is possible to bring blood sugar levels back to normal in just 7 minutes of daily fitness classes. Proper exercise and proper nutrition are the main success factors.

In general, the reasons. forcing people to go to the gym or the gym are the same. Women or girls start going to the gym. to lose weight or pump up the ass, press. legs, make the body beautiful. Men become stronger and more resilient. In general terms, the goals and objectives of all are approximately the same.

Wellness techniques

There are a lot of health-improving methods, but all of them are aimed at the physical fitness of a person. Physical fitness consists of the following elements:

As you can see, everything that is behind you, then develop it. Need to say. that strength training plays an essential role in maintaining health common man, as well as in the preparation of the athlete, since with weak muscles, the runner will not be able to run fast, the weightlifter will lift the barbell, the swimmer will not be able to swim. Even playing chess requires good physical preparation.

Here is what grandmaster Sergey Karjakin, Magnus Carlsen's main rival in the fight for the chess crown, said:

Chess games last seven hours or more. In order to mentally and physically withstand the load without losing concentration, I need a good physical preparation.

Sergei Aleksandrovich Karyakin
Russian chess player, grandmaster. At the age of 12 years and 211 days, he became the youngest grandmaster in history, entered in the Guinness Book of Records

Clothing for fitness or what to wear to the gym for a girl and a man

A few words about clothes for training in the gym or gym. Fitness clothing is usually sportswear specifically designed for indoor training.

Comfortable men's clothing for fitness - this is one of the factors that helps to achieve success in the process of training.

There are no special problems with the choice of sportswear now, so you need to buy it in specialized sports stores and enjoy a beautiful and comfortable shape. Branded items, as a rule, retain their shape, do not stretch and will serve you for more than one year.

Men's sportswear for fitness should not be fraught with dangers. This means that the presence of various fasteners made of metal, zippers, hooks is excluded on things;
In the selection process, pay attention to the seams of products. They should not be rough and very noticeable. Otherwise, clothing can rub the skin and provoke an allergic reaction.

For example, leggings do not stretch and also have a compression effect, that is, they constantly compress our limbs with varying degrees of compression. Such clothing helps to cope with stress without compromising health. There is an opinion that "compression" reduces the heart rate during training by two to three beats per minute.

When choosing products, first of all, it is necessary to take into account the size and type of fitness exercises. For Pilates, synthetic leggings with transparent inserts on the hips are suitable. Power loads are easier to carry in combined products based on cotton and polyamide with imitation pockets and a wide belt.

Women's Fitness Clothing

What should a girl wear to fitness? Women's clothing for fitness. however, like men's, it is made of materials that are able to absorb excess moisture. This will make it possible to feel cool during the entire workout. In addition, there is no chance that your body will overheat.

Tops are in high demand these days. Open, in the form of wrestling shoes, with a closed armhole, similar to T-shirts, etc. They all leave the belly open. Special elastic bands inserted into the armhole and neckline allow you to wear a top without a bra. It is worn in close-fitting and is selected strictly in size.

The material for such clothes is usually polyester, lycra or spandex. In some branded items, manufacturers add special fibers, COOLMAX or SUPPLEX. These fibers are able to regulate body temperature.

But the “hit” of the season is sports pants. They are made from a mixture of cotton and synthetics. Tight-fitting legs to the very knees, they diverge from top to bottom. The styles can be very different: with inserts, with a belt at the waist, held on the hips, with stripes ... In addition to fitness and aerobics rooms, they are great for walking and traveling.

Cotton clothing is good in cases where the load will not be large, that is, where you will not sweat a lot. For example during warm-up and stretching. From profuse sweating, such clothes will get wet and will stick to the body, and even stretch. Agree that it is not very comfortable.

Shorts, a loose-fitting T-shirt or a tight-fitting top, which is preferred by athletes who have been involved in bodybuilding for several years and who have something to show. Designers offer a simple non-professional model that is no less effective when doing light sports. These shorts for fitness have a free cut, an elastic wide elastic band and are made of natural soft fabric - jersey, cotton.

What to go to fitness for overweight women

Give preference to elastic models that do not constrain movements. These are the same branded items. They must be made of breathable fabric. Clothing should not be tight. The most important thing is not to be ashamed of your body. Everyone came to the gym to train, so train, achieve your goal.

Today for obese women recommend sports blouses with a closed belly and short sleeves. The lower part of sportswear for obese women is leggings (leggings) and tights (leggings to the knees) of large sizes. Sports pants can also be worn at the bottom - they never go out of fashion, they come in different styles and are made of cotton and synthetic fiber. Fitness classes for overweight women can be done in a regular tracksuit, as well as in a special sports overalls. Modern models of overalls and solid sports suits help to pull the figure well, give it harmony and visually hide excess weight.

Fitness - clothes for pregnant women

Keeping yourself in good condition is also important for pregnant women. Fitness classes are not contraindicated, but recommended. It is clear that all this takes place in an easy form with a little man inside.

Sportswear for pregnant women is presented in many models, but still the preference is given to wide trousers with a drawstring in combination with a T-shirt or a loose shirt. On the feet, of course, comfortable shoes. Simplicity, lack of pressure elastic bands and tight-fitting elements make sportswear for pregnant women very comfortable and convenient. Sportswear for pregnant women should be made from natural fabrics - cotton or linen and not contain synthetic additives. In such clothes future mom can safely go to nature or to training sessions. Fresh air good for health, and small physical activity is simply necessary, as you should prepare your body for the upcoming important event- to childbirth.

For expectant mothers, clothes should be:

• comfortable, do not interfere with the performance of certain exercises;
• it should not be much, frills, ruffles, etc. are inappropriate;
• the body must breathe, and therefore choose T-shirts, T-shirts or tunics of a free cut, leggings with a wide elastic band that does not squeeze the body;
• fitness clothing for pregnant women should be made of hygroscopic and natural fabrics (cotton, linen); in summer it should not overheat the body, and in winter it should protect from the cold.

Workout in the gym

Gym workout included. as a rule, a complex of some exercises, let it be exercises with weights or your own body, crossfit or tai-bo. It is important that any workout should begin with a warm-up. For a warm-up in the gym, a treadmill, an orbit track, a bicycle, an ellipsoid, a stepper are well suited. If possible, then in the park.

Both simulators are about equally effective for weight loss. For an hour of training at an average load, about 600 calories are consumed.

This collection of tips will be useful to everyone who is engaged in the gym. From beginners to experienced jocks!

Humans tend to make mistakes. Even many years of experience visiting the gym does not mean that we do not make many mistakes in training. What can we say about newcomers who bought a subscription for the first time and crossed the threshold of a fitness club!

In this article, I will give advice on proper training and point to typical mistakes while exercising in the gym. As a result, your workouts in the gym will become much more effective and correct.

How to exercise in the gym

Before you a good vault good advice from a professional coach who spent more than one year in training, saw everything and made many correct observations and conclusions.

Do not train only on cardio machines

Modern cardio machines are a powerful thing! And burning calories is beneficial to a certain extent. But, unfortunately, cardio equipment will not help to significantly strengthen and pump up the necessary muscles. They are designed to train the body's aerobic abilities (heart, blood vessels, lungs, red muscle fibers). But this is not all that health depends on and appearance. Moreover, the development of aerobic abilities may not affect external data at all. Cardio will tone your muscles and help you burn some fat. But without strength training, the result of training will not be very bright.

The fact that you walked, ran or pedaled for an hour does not mean that the body has received a full load. Moreover, the load is proportional.

Use non-standard exercises

To stimulate fantasy 🙂 when exercising in the gym, I recommend this video with unusual exercises that can rarely be seen in gyms. Filmed a long time ago, but still relevant.

Men without numerous exercises such as push-ups, twists, legs, do not see the relief details of the body. Only rough unsightly pieces of "meat".

I do not get tired of repeating, there are no purely female and purely male exercises! Everything depends on the goals. And the differences are only in the working weights on the bar and in the simulators. In men they are much larger, in women less. And this is perhaps the only difference.

Correctly select working weights on simulators and barbells

Have you seen guys in the gyms who bench press 120 kg for 10 reps, and then squat with a barbell weighing ... 60-80 kg for the same 10 reps? I have seen many times! And it's not the norm, that's for sure.

There are correct proportions in working weights for different exercises. For example, if you bench press 80 kg for 10 times, then in squats, be kind to lift at least 100-110 kg for the same 10 times. And in the “horizontal thrust” simulator, pull at least 85 kg for 10 repetitions. These ratios are not taken from the ceiling, but are dictated by human anatomy and physiology, so that unhealthy imbalances do not occur, leading to spinal curvatures and joint deformities.

Do not neglect the help of others and the coach

A common mistake is "I can do everything myself and I know, I saw it on YouTube." I saw something. But seeing and knowing, seeing and being able, seeing and understanding are two different things.

Many exercises on machines and barbells that seem easy actually require correct technique and skill. They begin to turn out correctly after 2-3 weeks of regular performance. And then, provided that you received the correct feedback from external observers (coach or people nearby). Someone needs to look, evaluate and point out errors. And provided that you work with a sufficiently large working weight. Often, correct technique cannot be achieved until you take a heavier barbell.

Other exercises for the desired effect should be performed with a weight that you most likely cannot lift in the last repetitions. Here you need insurance, which will be provided by an assistant.

Just take my word for it, the coach is good. Even if it's a beginner. It's better than nothing.

If possible, use the services of experienced coaches. It always pays off.

If you are lucky enough to run into a trainer-methodologist, you will be doubly lucky. Like my clients...

Of course, you can work out in the gym without a trainer. And quite successfully. But training with a coach will be much more effective, since the coach usually knows all the pitfalls and mistakes. And simply will not allow them to be done, saving your strength, time, nerves. And along the way, teaching you the many tricks of the gym.

Attend more than just women's/general group programs

This is mainly for girls. The mistake here is the popular stereotype that "we pumped all the muscles and worked out cardio" in a group workout. And this is in a small mirrored room without a single piece of iron? And this despite the fact that every time for several months or even years the same set of exercises is performed with the same load? Made fun!

Bodyweight exercises, statics, jumps, stretches, step platforms, even minibarbell work, etc. - this is amazing! But it has its natural limits. And the very structure of group programs in clubs is such that the coach, in principle, cannot control the load and exercise technique. You don't even notice what you're doing wrong. Jumped and everything is fine! Do you feel what I'm talking about?

From time to time, replace the usual group training with qualitatively different strength training that will turn on the muscles at full capacity. For example, attend group classes for a month, a gym for a month. Include in the set of exercises simulators and a barbell, dumbbells and kettlebells.

And the programs need to be changed every 1-2 months, even if everything suits. And especially if you can handle it easily. This is a sign that you are no longer developing. Development is always associated with difficulties in training.

Or you can after the usual group program, perform several approaches with a barbell on the desired muscles.

Don't just do strength training

This is a favorite mistake of beginners in the gym. We pass from the simulator to the simulator, forgetting about the barbell and dumbbells. It's easier and more interesting!

Well, to satisfy curiosity, you can walk around the simulators for the first few workouts like this. But for a full-fledged result, you need to follow a useful formula.

70% of the workout should be done with free weights (barbell, dumbbells, bodyweight). And only 30% - on simulators. This Golden Rule workouts in the gym.

The fact is that most simulators are designed for isolated training of individual muscles. This is very useful in two cases:

1. If a person has an injury, and he needs to purposefully strengthen these particular muscles. Or get at least some load.

2. If this is a professional athlete seeking to improve the shape and tighten the details of individual muscles. Or a strong man working out the weak points of the trajectory of some of the exercises he needs.

In all other cases, it is necessary to train muscles in conjunction with other muscles. This is very beneficial for health and is simply beneficial in terms of growth in overall muscle mass and acceleration of metabolism.

This effect is easily achieved using barbells, dumbbells, weights.

Include barbell squats, deadlifts, vertical rows, pull overs, dumbbell side swings, incline bench presses, lunges with dumbbells in hand, hammer with dumbbells, etc. in your workouts.

Don't Overdo Your Abs Workout

Of course, it is necessary to train the abdominal muscles. But even this needs a measure.

Do not forget that the press is one of the muscles that make up the musculature of the core.

Excessive training of some parts of the core without sufficient compensatory load on other parts of it leads to deformities in the waist and pelvis. These are various postural disorders (insufficient or excessive lordosis), problems with the hip and knee joints, problems in cervical region, stoop.

I remember one hero from my childhood - a young man from a neighboring yard, Eugene, who managed to pump up luxurious muscles on the horizontal bar and uneven bars at our school stadium. When he passed through our yard, we simply did not breathe, looking at him with undisguised awe! His mighty biceps, ball-shaped shoulders, triangular torso, powerful pectoral muscles stretched his snow-white T-shirt so that it seemed to burst!

However… Now remembering his magnificent abs cubes, I also remembered another of his features – a stooped back, excessive lumbar lordosis, insufficiently powerful legs. Eugene could not reach the floor with his fingers ...

Despite the excellent muscles of the torso, shoulders, arms, this guy had no idea about the balance of the muscles of the core, which is so important for overall health and aesthetics. But then, back in the eighties, it seemed unimportant, because we didn’t know anything about it ... But now we know!

Therefore, when pumping the press, do not forget about other elements of the core: oblique muscles, buttocks, back extensors, hamstrings. Don't forget about flexibility too.

In this case, the balance in the load is much more important than the development of one muscle.

Do not only crunches or leg raises, but also oblique crunches, hyperextensions, glute bridges, side bends with a dumbbell in hand, sit-ups…

Avoid contact with doctors and medical care

We don't like doctors and those damn municipal clinics! We have every right to do so, considering low level service.

However, without medicine in fitness anywhere. We somehow need to monitor our health: take tests, monitor hormones, notice the early signs of emerging diseases, treat our teeth in the end.

Try to take the time to find the right doctor for you. Better paid. Visit him every 2-4 months. Check blood pressure, vision, hearing, take general tests, some special tests (cancer test, for example), take the necessary courses of treatment, massage, and preventive procedures. Bring the treatment you have started to its logical end (especially if you are taking antibiotics).

Believe me, this will be a great investment in health. After all, you will have a chance not to miss any serious problem, and start solving it long before it gains strength and leads to irreversible consequences.

After all, health is one of the most important reasons to go to the gym!

Before starting regular training in the gym, a visit to the doctor is required!

Learn elementary ways of self-control in training

Not monitoring your breathing and heart rate during a workout in the gym is a bad habit.

Learn to count your pulse manually. Use available gadgets, services and applications for this.

It is better to shoot the exercises performed on video and view them after training, comparing with the standards. Or show the video to the coach. For example, I can immediately see even minor mistakes (and problems with the musculoskeletal system) just by watching the videos performed by my wards.

Many exercises serve as an excellent test for various body parameters (flexibility, endurance, curvature of the spine). But this information is rather for coaches and specialists.

You also need to master the basic skills of self-control: monitor your heart rate, recognize signs of fatigue, do not exceed the recommended levels of activity, do not exercise if you are sick.

Leaving a workout on time is sometimes more important than finishing it completely.

Keep a workout diary

It is impossible to remember everything that you are going to do or have already done in training. Yes, and it is not necessary. It is enough to write it down in a special notebook or notebook. This gives you the opportunity to fully control the process and analyze errors. Lead!

There is no diary - it is not clear why the set of exercises did not work or why the injury occurred.

Keep a diary! It's not difficult and very useful.

I hope now you know more about how to properly train in the gym. I wish you not to make these mistakes. Put my advice into practice, train correctly! I will be glad to your questions and comments.

If you train without warming up, the risk of injury increases greatly and the effectiveness of training decreases. In addition, this is how you form bad habits.

Warm-up is required element workout. You can easily bring your muscles into working condition by following a simple procedure:

1. Use a massage roller. Such rollers help to thoroughly warm up the muscles of the whole body. Here Lifehacker told in detail what these tools are and how to use them.
2. Five minutes of cardio: go uphill at a fast pace, exercise on an elliptical trainer or exercise bike. If you are overweight, do not run - take care of your knees.
3. Be sure to do joint warm-up and dynamic stretching. you will find a video of a good warm-up.

After that, you will be warm enough to get started.

How to make a training program

When you come to the gym, you should already have a clear action plan: what exercises you will do, what muscle groups to work out.

There are a huge number of training programs, but beginners without a coach should not try complex options. To begin with, it is better to limit yourself to the consistent study of all muscles.

Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, hips and abs. If you are going to train twice a week, divide the muscle groups equally. For example, in the first workout, work out the biceps, back, hips, and abs, and in the second workout, work out the triceps, chest, shoulders, and buttocks.

Here are some exercises with machines and free weights for different muscle groups.

Exercises for the legs and buttocks

With this simulator, you can shift the focus to different muscle groups by simply changing the position of the legs on the platform:

1. Legs at the top of the platform - emphasis on the gluteal muscles and hamstrings.
2. Legs at the bottom of the platform - emphasis on quadriceps.
3. Narrow stance - emphasis on outer part hips.
4. Wide stance - emphasis on inner part hips.

Leg abduction in the simulator

This exercise works great on the buttocks. Take your leg back until your lower leg is parallel to the floor, but do not fully extend your knees. To better work out the muscles, lower your leg to its original position slowly.

Squats

This is a basic exercise with a huge number of variations: with a wide stance or on one leg, with a barbell or with dumbbells, from an elevation or jumping. Lifehacker breaks down the technique of doing squats in detail, and there are several options for squats and other exercises for the hips.

Another exercise with big amount variations. Lunges can be done with your own weight, with a barbell or with dumbbells, moving around the room or on the spot.

During the lunge, make sure that the knee in front of the standing leg is exactly above the heel. Slightly tilting the body forward, you shift the focus to the buttocks.

This basic exercise works out not only the muscles of the hips and buttocks, but also the extensor muscles of the back and the trapezium. Start with the classic deadlift, but don't lift too much weight.

Here is a video with the exercise technique:

To diversify your workouts, explore others and buttocks.

Back exercises

This exercise strengthens the back extensor muscles. It perfectly warms up and prepares for an important basic exercise - deadlift.

If you want to pump exactly the muscles of the back, and not the legs, start doing the exercise from a position where the body is in a straight line with the simulator. Then lift your back, bringing your shoulder blades together and moving your arms back. Hold this position for 3-5 seconds.

The key point in this exercise is that you need to pull the block not with your hands, but with your back. While pulling, lock your back and bring your shoulder blades together. The video shows the technique and features of the exercise:

This exercise also helps to effectively pump up the back muscles. The video below explains the execution technique and the main mistakes:

chest exercises

Bench Press

This basic exercise involves both the pectoral muscles, and the triceps, and the deltoid muscles. The emphasis can be shifted by changing the grip: bench press with a narrow grip loads the triceps more, and with a wide grip - the chest. Also, the emphasis on the chest shifts if you take the bar with a reverse grip, that is, with your palms facing you.

The video explains the technique for performing the exercise:

This machine allows you to perform exercises that load only the pectoral muscles. Do not fully extend your arms extreme points do the exercise smoothly.

Push-ups on the uneven bars with an inclination forward

If you still can't do dips without help, use an expander or a special machine for support. To emphasize the chest, tilt the body forward.

The technique for performing the exercise can be seen in the video:

In this one you can find chest exercises in pictures.

Triceps Exercises

Try not to spread your elbows out to the sides. If shoulder mobility allows, lower yourself until your elbows are at a 90-degree angle.

Extension of arms on the block

This exercise can be performed with a regular or rope handle. The back is straight, the elbows are close to the body and do not move.

Biceps Exercises

Standing barbell curl

This is a basic exercise that helps to work out the biceps well. Here is a video with the exercise technique:

Unlike the previous exercise, when lifting dumbbells, you must rotate your hands, as this provides additional stress on the biceps. At the bottom, the hands should look at each other, and during the ascent, turn around to the body.

Shoulder Exercises

Standing Barbell Chest Press

Before this exercise, you should do a dynamic shoulder stretch: pick up a stick or expander and move your straight arms behind your back several times, and then forward again. Do not bend your elbows while stretching. The closer you place your hands, the more effective the stretch will be.

During the bench press, take the barbell behind your head. If she stays in front, it will put a lot of strain on her lower back.

When performing the exercise, the elbows should be slightly bent. Do not raise your arms above your shoulders - this can cause impingement syndrome (inflammation of the rotator cuff).

Breeding dumbbells sitting in an incline

The body is tilted forward, the back is straight. Hand movements are similar to the previous exercise.

In this you will find an analysis of the technique for performing other exercises on the shoulders.

Press exercises

Twisting with legs on a hill

Raised leg press exercise

By placing your feet on a raised platform, you will eliminate unnecessary stress on the iliopsoas muscles and damage to the lower back. If you want to complicate the exercise, pick up a stuffed ball.

The plank perfectly works out all the muscles of the core. To complicate it, you can place your legs on an unstable support: in loops or on, as shown in the photo.

Hanging leg raise

In more simple version you only need to bring your knees up to your chest.

If this is easy, try lifting your straight legs towards the horizontal bar.

How to choose the right weight and number of repetitions

Take such a weight that you can perform the exercise 5-8 times. The last repetitions should be performed with effort. If you can easily do all eight reps, then the selected weight is too small for you.

Do three sets of 5-10 reps. Rest between sets should be 1-2 minutes, between exercises - 2-3 minutes.

If you are doing exercises without weight, you need to do more repetitions in order to properly load the muscles. In these exercises, perform three sets of 20 repetitions.

After training

After training, be sure to stretch: you need to relax the muscles that worked. In you can find exercises for stretching different muscle groups, and - exercises with expander bands.

From the very first training, you need to pay attention to your diet. From you will learn what to eat before and after training to accelerate your progress and not harm the body.

Feel free to listen to your body and have fun.

Hello dear visitors of our sports site. Today's review will answer the most popular question, how to do bodybuilding in the gym? We will cover the training system, recovery and nutrition. This will be a point of view from the master of sports in powerlifting, since the author of the article is a proven person. Some prefer isolation exercises, while others do only the base. Those believe that genetics and poor living conditions are to blame for everything. All, however, only with us.

We hope you understand what we are talking about. Concepts in sports and advice are very subjective. Often recommendations go to extremes. For some, this works incredibly well, while for others it is strictly forbidden to do so.

The irony of this question is that everyone will give you an answer in such a way that their point of view is the standard of all programs. In this article, as a coach and a practicing athlete, I do not pretend to have the coolest point of view. Perhaps my approach to this situation is not correct, because the author of the article is also a person. I do not yet have the title of Master of Sports of International Class. And this means that I have not yet gone all the way in knowledge in this branch of sports.

So, let's see what is bodybuilding and powerlifting? First of all, this is a workout or a small grain in difficult path. Few beginners will be able to understand what I'm talking about. One could consider what these sports are - competitions, strict regimen, injuries, nutrition, drugs and other components in achieving the goal. Training isn't just about building muscle. This is the right approach in the selection of nutrition, a successful recovery. Everything is known in comparison, so we always try to explain to our readers.

For example, even if you have homemade natural food and sports nutrition, and you will not rest, then do not expect the growth you need. What can be the growth of muscle mass if a person works at a construction site or folds furniture as a helper. Why do hundreds of thousands of people visit the gym every day to get the desired muscles, but there is no result? But because the mechanism is not running and there are no necessary parts for work. The mosaic must be fully tiled to get the result:

• Quality food;
• Hard and correct training;
• Recovery.

Remember once and for all that without this relationship there will be no sense.

You may not be happy with your fate, but gears must be present in the mechanism. Otherwise, you will definitely not see the result. Although drink unicorn milk for muscle growth, but if there is no corresponding recovery, then do not expect 45 cm biceps and 150 kg bench press. Bodybuilding and powerlifting is the lifestyle of a serious athlete. The athlete gets up in the morning at exactly the same time. Then he drinks a protein shake and has breakfast to progress, and then proceeds to prepare food, which he carefully arranges in containers. And this is done daily without interruption so that the muscles grow.

Nutrition in bodybuilding - 70% success. Information for reflection. Although many are familiar with this information, few adhere to it. You eat food for weight gain 5-7 times a day. As a result, it takes up most of the time.

Hard training - about 15% success. Correct scheme training is a style of exercise chosen for you, where you show technically ideal exercises. No matter how excellent a program you have, there will be no strength and muscle growth without another mosaic.

Recovery and rest - 15%. After pumping the biceps and hard squats, muscle tissue is destroyed. Without recovery, you multiply your success by zero. A bodybuilder needs to get his muscle building bricks. Their list includes:

• proteins (protein);
• carbohydrates;
• fats.

They actively heal the broken fibers that you inflicted on the muscles during your workout. However, without quality food, protein, amino acids, BCAAs, omega-3s, there will be no growth, even if you have a full recovery. These three whales are the success you expect. And yes, by the way, if you do everything right and approach this issue correctly, then, quite, really quickly pump up good muscles.

Never listen to the gurus of the masters, the trainers in the gym, who insist that steroids can build muscle without food and rest. They claim that biceps, legs and other muscle groups grow like mushrooms after rain.

We hope that, as a mini trainer, I was able to convey to you the necessary information about the whole mechanism of muscle growth.

How to start exercising in the gym for a man and a girl

The first step is to choose the right training program for you. Of course, you can compose it yourself, but we think you will not have the necessary knowledge in this area. Often natural athletes train at their convenience and without weight selection. Then they climb on huge weights and get injured. As a result, they fall into a vicious circle. We recommend choosing an effective training plan 3 times a week and swimming strictly according to it. There is no point in changing. Maybe you will read in a magazine that their program is cooler at times, but this is not a reason to change. We began to swim along the course, which means we adhere to the control point. You will understand when it comes, but it will not be soon. After choosing a scheme, you need to stick to it for several years to get the desired result.

Unfortunately, beginners often begin to change programs and do not understand at all what they are doing in the gym. The body is also shocked by such an irresponsible plan of action. Fortunately, on our site there are several really working programs for gaining muscle mass and even drying the body. Here is a list of the articles you need:

• Training program in the gym for men 3 times a week.
• Fat burning workout program for girls in the gym.

To start exercising in the gym correctly, you need to start from technology. Start your workouts with the smallest weights. Please remember - never at the beginning of the journey do not climb under the barbell with a huge weight. Almost 90% of novice athletes for the first time climb under such weights that it’s scary to watch. Well, what kind of growth can it be? We do scanty weights.

But when you learn how to work with weights, do the right exercises and control your ambitions, you can already increase the weight. You need to do this, because how will the muscles grow if you squat 70 kg for years? So comrades, things will not work.

Gradually increase the load, and you will learn to progress.

When can I increase working weights? When you feel that you have become stronger and stronger than in other workouts. Thus you will start supercompensation. Be sure to buy yourself a diary for classes. At the beginning of the journey without him it will be difficult. On each piece of paper, write down what you did or didn't do. Without proper control on the notebook, you will not see progress.

What is Supercompensation or muscle growth phase and what is it for?

When you exercise, you destroy muscle tissue. After proper rest and full nutrition, they are restored. And here comes supercompensation. But there is a peculiarity in this growth technique. Supercompensation should only be done when the lifter increases the weight of the bar or moves to a new level.

We offer you to find out how supercompensation occurs with all the details:

• Muscle breakdown occurs already during training, and lasts about 40 minutes. This is of course if you are an ordinary athlete. There are also chemists who use steroids, they have a slightly different specificity.
• This is followed by a rest and recovery phase. It is very individual, because it all depends on the genetics of the body, training, sleep patterns. Muscle growth lasts longer than destruction. About six days.
• The growth phase comes after a proper recovery. Last about 6-12 days.

Now everyone has figured out what supercompensation is and how much muscle begins to grow. That is why it is not necessary to do every workout hard. You must give your body a rest even during training. You must rest mentally, psychologically and physically from heavy weights. For natural athletes, one week of hard training and two easy. Only in this case you will get the long-awaited growth. Let's summarize the above material.

We chose a program and follow it for at least a year. We divide our actions into several stages:

• Stage 1. We prepare the body. We learn to listen to ourselves, to perform the exercises correctly, especially the basic ones. We are not in a hurry to add pancakes to the barbell.
• Stage 2. We begin to increase the muscles. We buy a training diary and write down each approach, repetition and weight there. Gradually increase the weight, but then when you become stronger. You can only do this during hard work. Do not add weight to the bar during easy days.

How to eat right?

By now you already know that foods play an important role in muscle growth. If your goal is to gain weight, then you should eat 500 more calories. For example, if your weight is 70 kilograms, then multiply them by 30 and you get 2100 calories per day. This figure will help you keep your body in the same position. Your goal is to score muscle mass So we eat 500 more calories.

Now you will definitely build up a lot of meat and weight. Be the healthiest in the area. If there is no growth, then you simply do not get enough in food. To do this, you have to eat a lot. At least six times a day. Eating something horrible to fill your stomach and feel full is not right.

Nutrition for weight gain should be in the following range:

• proteins from 20 to 35%;
• carbohydrates from 50 to 65%;
• fats from 10 to 20%.

Eat 6 to 10 small meals a day. The interval between meals is no more than 2 hours. Get protein in a ratio of 2 grams per kilogram of weight.

Sample menu for a day for weight gain:

• rise - 8:00;
• 10:30 - breakfast;
• 12:00 - snack;
• 14:30 - lunch;
• 16:30 - snack;
• 18:00 - full training;
• 19:30 - fast squirrels or protein cocktail;
• 20:15 - dinner;
• 21:45 - snack;
• 23:20 - snack.

If possible, arrange a quiet hour for yourself and sleep for an hour with lunch.

How to rest (recover)?

The paradox for beginners is that muscles begin to grow when the body is resting. Regular training, recovery and eating = success. Building bricks are needed for building a house, which is a mirror image in terms of muscle building. Recovery is influenced by a list of factors:

• sleep from 8 hours;
• nutrition (proteins, carbohydrates, fats);
• food (sports nutrition);
• bath;
• swimming;

The harder you train, the more you need to recover. Well, we have come to the end of our article. I hope that you have discovered a lot of new and informative things for yourself.

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