Most beginners do not know how to train in the gym, allow the same mistake of: aiming for quick results, they are doing a lot and often.In general this leads to fatigue, muscle and cardiac pocketed weight.
preparation for classes
First of all, decide the gym and trainer.Ask him how to eat and how to swing in the gym.If the coach will give you enough time and explain all available and very clear, you can "settle" here.Be careful with the form to practice: the clothes should be moderately free, ventilated, preferably of cotton.
Workplan
If you are a beginner and have seen trainers only showcase sports store or advertising your way to success is through the coach.It often allows the following error: many people think that cost the advice of friends or can simply repeat the exercise for others.In most cases it does not give results.Only the coach can explain all the intricacies of the sport: how to swing in the gym, how to perform the exercises as a rest between sets.Moreover, the majority of practicing personal training, where you work out all the muscle groups and achieve their goals.
How to work out in the gym
to exercise in the gym gave results and brought pleasure, it should not bore you too.It is clear that just sit on the bench - is not the case.Training itself is divided into three parts:
- workout;
- strength exercises;
- cardio.
Warm-up usually consists of jumping rope or jogging on the track, as actual walking on orbitrek.In addition, you need a good work out your abs, as the main load during exercise falls on the lower back.The average duration of the warm-up for 10-15 minutes.Strength training - this is the main part of the workout.Create a program and explain how to properly swing in the gym should be a coach in his duty to a consultation on the correctness of the exercises.Mainly in training worked out alternate muscle groups, for example, on Monday, the emphasis is on their feet, on Wednesday at the chest, back on Friday.The average duration of strength training is 50-60 minutes.The correct completion of the training is cardio. During this period the highest number of calories burned.A good example is the implementation of an intensive cardio jogging track.The duration of this stage of -15-20 minutes.Thus, the average workout should take you about an hour and a half.
Selection weight
To understand how to properly swing in the gym, you need to clearly set a goal.If the desired result - increased muscle mass, you need to work with more weight with the average number of approaches (10-12 times).If you came to lose weight or give the body relief, the weight of the projectile to be small, and the implementation of approaches brought so high (30-40 times).
Recreation
And, of course, do not forget about the rest.For muscle mass growth it is a must.So do not go to the gym every day and pace yourself workouts: the best option for the beginner - class 3 times a week.
