It has become fashionable to care for the health and beauty of your body.The number of visitors has been growing steadily gyms.If you also decide to go in for sports, then you should know how to do in the gyms.First of all you should pay attention to the choice of the hall for training, in particular competence coach.After all, only a professional can help you choose the exercises and techniques, it is necessary for you, as a pledge held for the benefit of time.And remember, a good gym - it's not a new coating and free water.Important in this case - the ability to achieve the desired result.In a good room should be a complete set of basic simulators (including compaction), bench for bench press, barbell with dumbbells, a large selection of pens and dumbbells, and a mirror.
Once you've selected a gym, you need to think about clothes for training.Here, the requirement that the clothes do not restrict movement.If we talk about the fabric, avoid synthetics that bad air permeability and adversely affects the skin.It is better to buy special shoes, but if this is not possible, then stop on the comfortable shoes with good bandwidth.
Features
muscle physiology to understand how to engage in gyms, it should be noted that the muscle groups are made up of slow and fast fibers.The first is responsible for the breakdown of fats, the second - for glucose uptake.The number and the ratio of muscle fibers of the same and not changed during lifetime.An effective program for the gym include exercise, during the execution of which the muscles will be in constant tension.When we exercise, muscle fibers are stretched and toil.The more the muscles are stretched, the faster will increase the fiber.
How to engage in gyms
Any workout should always start with a warm-up, for example, run - a great warm up the muscles and prepare them for further studies.Run need for 5-7 minutes.Be sure to remember this rule, otherwise you risk to harm your health.After a short run on the treadmill, you can stretching exercises.They are ideal for complete workout.
main complex for beginners
first time it is better to focus on a basic set of exercises to determine your physical fitness.The basis of the program for beginners are uprazheniya with "iron".So you have to prepare your muscles for more serious stress.
Two weeks later, the coach should tell you how to do in gyms with the purpose of the visit.If you visit the gym to keep in shape, you will pick up a set of exercises to adjust the figures - is completely different.It is worth noting that such a complex should be individualized for each visitor room.Program sessions in gyms for men may be based on exercises powerlifting and bodybuilding.The difference in these programs is that bodybuilding involve the implementation of multiple approaches to weight and power lifting - lifting heavy weight is a small amount of time.
training program to program in the gym was as effective as possible, it is necessary to determine the exercise on different muscle groups.Classes for beginners often include basic exercises with free weights: push-ups, sit-ups, lifting legs, torso, presses, pull in the slope, deadlift, wiring, biceps curl, leg extension biceps.In addition, the program for the gym for beginners includes exercises to work out the legs and back.
exercises with free weights or on different simulators allow you to work out certain muscle groups.Also, such studies used to modify or eliminate the impact of the load on the injured muscle.
basic principles and rules of workout room
To program in the gym help you to fight against excess weight and adjust the figure, you need to know some of the principles and rules of safe and useful training.Before the start of classes should always check whether a well-fixed load, control stability and integrity of the cable simulator.In addition, it is necessary to observe certain rules in the course of employment: to be quiet, clean up after a sports equipment, not to raise too much weight and do not neglect the safety net.
duration, intensity and sequence of
Proper exercise at the gym based on three principles: the duration, intensity and sequence of exercises.Starting with the training necessary to study the large muscles and then taken for minor.Specifically, you should start with the press, passing to the elaboration of the hips, back, chest, Delta, triceps, biceps, calves and forearms.At the same time if you want to pump a specific muscle, then you need to start with her.Affect the result and the number of approaches made.The minimum you need to do three, and is considered to be the optimal amount of 4-5 sets.For those who are just beginning to go to the gym, we can recommend to do initially study of all muscle groups, with at least ten minutes each.With such a consistent approach and a half hours you can work out all the muscles.
duration and intensity of exercise also directly affect the result.For example, aerobic fitness, which is characterized by low intensity, can last long enough, but the power is not recommended to engage in fitness and a half hours.Quite often beginners think that the more they train, the more pronounced will be the result.But in reality, an excessive load leads to fatigue, which is a long time he knocks you out of the schedule.The load and the duration of employment depend on the operating weight, trainer of the program selected, the speed of exercise and rest between sets.
How to choose the right weight
weight should be selected in such a way that you can in each set to perform the desired number of repetitions.For the development of the forces necessary to choose the load at which you are able to do 2-7 reps for the development of mass - load of 8-12 repetitions for weight loss and study relief - load, in which more than 12 reps.The intensity of exercise should be moderate, rest should not exceed 40-60 seconds.This time is sufficient to restore the heart rate and big breaks between exercises contribute to the "cooling off" the muscles, and as a result the impact on them is reduced.
Technique exercises
From the correctness of the exercise of power is not only the result of training, but also its security.Very often, young athletes mistakenly believe that for maximum effect it is necessary to take a lot of weight and use a variety of simulators.But in reality, the effectiveness of training primarily affects employment and exercise equipment.
For example, if it is wrong to perform squats, then at best you're not bleed the thigh, and at worst - injure the spine.What else should you consider visiting the gym?For men, it is important to know the general rules applicable to all exercises with weights.The main one is the attention to the negative phase of the movement, that is, this phase runs more slowly than positive.Suppose, in the performance of bench press must be easy to raise the bar and then slowly lower it to his chest.
How to create a training program in the hall
Each person has an individual physique.It is not always physical fitness is determined by age.There are young body weak, and there are adult and strong, and vice versa.Therefore, choose a gym with a trainer - is the perfect solution.Specialist will select the mode you practice taking into account, first of all, your physical fitness and only then - your age.
very difficult to write a program without knowing what a person in the room.However, there are simple rules of programming for beginners.Workout should start with warm-up - an exercise bike or treadmill.For it is enough for 7-8 minutes.During one training need to work all the muscle groups.Each exercise should be a minimum of four approaches, and at least eight repetitions in each set.Rest between sets - no more than one minute.There should be 20-25 approaches.If at the end of training simulators for power you still have energy, you can complete the exercise exercise bike or treadmill, giving it 12 to 45 minutes.
Downloading muscle
Training Complex for pumping muscle is composed of four or five approaches, each with 8-12 exercises.Mainly engaged in three times a week, ie a day.The main objective of the training - the maximum load of individual muscles rather than the limb or the body as a whole.In this case, the rapid growth of muscle fibers is provided.The training program should be changed so that the muscles do not fit, they should always be hypertonia.This can be achieved if the latter approach, do the exercises as many times, how many have the strength.The muscle that you're working, you should see a burning sensation.
most frequent mistakes in the gym
Many are convinced that it is necessary to adhere to a daily one and the same training program, but it is actually the muscles need time to recover and rest.Daily classes do not give an opportunity to restore the muscles, which means that they will never gain the more strength and tone.
Visitors to gyms often complain of weakness and laxity in the body.Such condition indicates a lack of food in the body which goes along with the blood.It is necessary to increase blood flow, and you will forget about the weakness and sagging.The most effective way to speed up blood flow in the body is considered intense exercise.In this sense, they are the most suitable training with a pulse rate of 140 beats a minimum of three hours a week.Such stress enough that all the body receives adequate nutrition.In this mode, flabby body workouts take place in a couple of months.In addition, once the training will be regular and frequent, overall skin condition has improved significantly.
also need to understand that some cardio any substantial changes can not be achieved.Of course, you will get rid of the extra kilos, but that will be the result?Only strength training can achieve the desired relief and acquire a common attractive appearance.
It is worth noting the importance of the replenishment of water reserves in the body.During a workout, we sweat, and if you do not drink the water, then the fatigue will come early.In addition, water helps remove toxins, helps to maintain healthy joints, speeds up metabolism, prevent fainting and dizziness.
Proper nutrition
Weight loss program at the gym includes not only training, but also the correct diet.But even if the purpose of sports - not losing weight, you should still complete and balanced nutrition, so that the body receives the necessary energy to build muscle mass.At the same time adhere to the diet is not recommended, as the decrease in food intake often leads to burning protein.Protein deficiency, in turn, leads to a stretching muscle exhaustion and loss of skin elasticity.The daily diet of an athlete must be present proteins and carbohydrates.Good to eat lean meat, cereals (rice, buckwheat and oats), fish, nuts, fruits and honey.But on the baked goods, soda and alcoholic beverages is best to completely forget.
After strength training is best to eat protein food.For example, after an evening workout in the hall for dinner are excellent vegetables and chicken breast.Such a diet not only promotes fat burning, but also the preservation of the elasticity of the muscles.
Usually gym for girls - is one way to lose weight.Therefore, the training days is recommended to limit consumption of animal fats, eliminate from the diet fatty, salty and spicy dishes.Consequently, in order to achieve the desired results you need to combine the best gyms to correct nourished.
