choosing a gym, you are ready to rush to you on an unusual way to a beautiful body in the arms of a new life.You basically tuned to change your diet and overall lifestyle, so without a drop of doubt starting to discipline, cultivate character, strength of mind and will.The firm intention - it's good, it remains the case for small - to find out how to create a training program in the gym.And thus "make" an active process of detailed research and the transformation of the body.
How many hours do you have to train a week?
To see a few months of training, the first spectacular changes in appearance, all that is needed is to spend two hours a week in the gym.During this time change for the better as the external image and well-being.120 minutes per week - is the minimum time that must be paid to the physical training, the best break this for at least a few times (for example, 3 training - the optimal number).
With regard to the maximum amount of time, most personal trainers are advised to exercise a maximum of six hours per week (for example, to carry out training 4 1.5 hours).Of course, these time restrictions do not apply to professional sports.
Another key point of the program of training on the relief in the gym is the "rule of 72 hours."The load on the muscles must take place at least once every three days, otherwise the muscles begin to atrophy, and no progress, accordingly, will not be.That is why there is no point in exhausting, but occasional training for 2 hours in one sitting.
Constituent training
Now it's time to talk about what constitutes a training program for men and women at the gym.Activity includes the following components: warm-up, main part, a hitch.
Warm-up - the first stage of training aimed at preparing the body for the upcoming load.Start the program should be with any aerobic exercise - to give preference can be a treadmill, bicycle or elliptical trainer.The meaning of cardio is that they "work" with the major muscle groups, increasing the heart rate and increase blood circulation.To perform cardio workout at only 10 minutes.After that you should perform a few stretching exercises on specific muscle groups - those who are planning to use in training.
main part of the training program on the relief in the gym is a direct burden 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 develop the trajectory of movement and training of the muscles and joints to the weight with which to train.
hitch - the third component of the program is necessary in order to make the transition from "working" to normal gradually stemmed.Aerobic exercise - the best option hitch.This part should be designed so that in the remaining 10 minutes of going on a gradual decline rate.
exemplary training program in the pectoral muscle and shoulder girdle
proceed to the analysis of information about how to create a training program in the gym on the shoulder girdle and chest muscles (the area of concern to many ladies).
Hard work to "iron" sooner or later, yielding results which, unfortunately, is not always encouraging.For example, a properly chosen set of exercises can lead to the fact that the inflated muscles will be "wood".Indeed, weight-training athletes often do mene flexible.To eliminate the like, should include additional training exercises for flexibility.Approximate program to train the muscles to develop flexibility as follows:
Exercise 1. chest
kneel, we start hand behind his back and cross our hands at the level of the pelvis.Then slowly allot hands clasped in his hands straight back.
Exercise 2. For the upper trapezius muscle bundles
Standing tilts his head forward as if trying to get his chin to his chest.Bow with his right hand on top of his head so that the tip of your fingers to get the left ear.Now tilt your head to the right, use the hand for hedging.Repeat the exercise with your left hand, tilt your head to the left.
Note that some programs include training in powerlifting workout after the training itself.But, for example, Kurt Brungardt advises in his books deal with stretching immediately before working with weights.
Exercise 3. Horizontal Stretching for the shoulder belt
Pulling the left arm forward and right at the shoulder joint.Bend your right hand and use it as a stop for the left elbow.Bend your left hand and put the brush on the right shoulder.We confirm that the left hand is at shoulder level.My hands.
now reaches to the chin the elbow of his left hand.When this plant for the right shoulder of the left forearm.Continue to gently press the left elbow with his right hand.
Set up his left hand behind his back as far as possible.Change hands and repeat.
Exercise 4. deltoids
Pulling his hand into his left arm straight up.Diagonal omit a direct hand in front of you right at shoulder level.Using the right hand as a stop, press down gently on the left elbow.
Exercise 5. biceps and forearms
kneels and rests his hands rotated (brushes inside) on the floor.Tilt back as long as we feel a slight tension in the biceps and forearms.
Preliminary remarks
We study some recommendations on how to create a training program 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 exercise you can take to work on the abdominal muscles, legs and other muscle groups.And two other workout should be devoted to the elaboration of the chest muscles muscles, back muscles and shoulder girdle.
How to create a training program in the gym for different levels
first level (1-2 weeks)
1. perform three exercises twice a week for the muscles of the torso.
2. Do five exercises once a week for the abdominals.
3. In the first week, make one approach each exercise (number of repetitions - 10-15).On the second - on the two approaches (8-12 reps).
second level (3-4 weeks)
1. increased to six the number of exercises on the muscles of the upper body.Each of the new exercise has its purpose - one for the back, the other - for the shoulder belt, and the third - for the chest.
2. Replace two old exercises on the new press.
3. Increase the number of sets of three (for older exercise) when the number of new approaches equals two.
4. Every week on a certain day to increase the weight of burdens.
third level (5-6 weeks)
1. Add one exercise for each muscle group of the upper torso.
2. Replace the two exercises on abdominal muscles.
3. The first week involves a new approach for the two exercises muscles of the chest, shoulders and upper back, and three - old.
4. Exercises for the lower body and the press run of three approaches.
Consider the example of exercise training program on the ground in the room at different levels.
Level One
Chest .Take dumbbells, lie down with his back on the bench, feet rest against the floor, knees bent.We hold the dumbbells to the sides of the body in bent arms slightly above the chest at shoulder level.Slowly reduce the over-feeding erectile hands.We linger for a few moments.We give up, bringing them back to the starting point.Repeat after a pause.
Level Two
upper back .Take a dumbbell in your right hand, elbow and hand rests on the left side of the bench.The trunk is bent at an angle slightly greater than 90 degrees, back parallel to the floor and a bench.Pulling the arm with a dumbbell perpendicular to the floor, palm facing down.
Raise bent at the elbow to the right thigh.Delayed, and then slowly lower the arm to the starting point.
Level Three
shoulder belt .Take a dumbbell, put his feet shoulder-width apart.Cant so that the body parallel to the floor.The legs bend at the knees, and lowered his hands - at the elbows, palms pay to each other, hold the dumbbells parallel to the floor.
does not change the position of the body, spreads his arms so that the shoulders are parallel to the floor.Lingers for a moment and return to the starting point.
worth noting that such a training program is suitable for both women and men.
Instead of conclusion
always tune into a long-term plan for the development of a beautiful musculature, as a beautiful body is not the work of one day.He studied literature and discover new opportunities, developing physically and spiritually.
