Each trained athlete or a Master of Sports started its activities with the gradual training.Sometime before today's professionals was the question, how to swing?And they gave him a decent answer.Therefore, to try his luck in the sport and we are.
This training program is suitable for both professionals and beginners to play sports people.The main goal of any sports training - to learn as much as possible effective exercises.And to master them properly.
Common Errors
Many beginners step on the same rake.They are trying to do the exercises with maximum efforts.Or give yourself a load that exceeds the capacity of the body.And the main task of the beginner - to feel your exercise and do it with maximum efficiency.
per exercise
When you first came to sports training, you do not have an idea how to swing.To begin optimize the amount of repetitions.For example, you can perform a few exercises, and in each of 2-3 sets.Granted, it is a little.But the main thing - is to achieve quality of their exercise.The amount will come with time.
prozanimavshis 14-15 days, you can increase the load slightly.If you set weight and know about your normal load, try to make an initial weight more easily than usual.More effective approaches to increase the frequency of working with weights than their weight.Thus, you will feel how to pump up your biceps, chest, back, legs and other body parts.Over time, you will enter into the rhythm of exercise, and then we have to experiment with the load.
frequency tangible results
The Internet is often described cases from real life.When the young people (and older people), coming to the gym, set themselves too much weight.They take up very often, and spent a lot of effort.But where is the result?Do not these people understand how to swing?Of course not.In other situations experienced athletes muscles pump up the simulator only 2-3 times a week.And get great results.Professionals know and how to swing correctly on the bar and how to perform the bench press on the bars, making of lifts and so on.When such a knowledgeable person begins to train, it costs nothing to increase muscle weight even up to 10 kg.Now, on to more practical description of our training program.
tips in training
- Try to exercise at least three times a week.For a start it will be enough.
- How to swing, balance the load on different muscle groups?Try a group exercise in terms of spin-the biceps, triceps, chest.At the end let the load on the legs.
- Rock abs just before the end of the workout.
- establish the optimal training time, but at least one hour.
- Drink a small amount of liquid, and only when necessary.Needless to say, do not load up before classes.
- Set the weight on the level that suits your individual case for most exercises.If you can make a couple of repetitions more - follow them, controlling the dynamics and effortlessly.
- tempo exercise is better to take not a quick, gradually increasing to medium.Importantly, do not overwork.
- For each exercise should be at least 3, 4, you can approach.
- To understand how to swing, you need to think about from time to time, to present in detail the exercise you are doing at the moment.And for this, as well as to recuperate, you need breaks.They can be carried out at intervals of 3-5 minutes.
- And finally, do not forget to eat well.The better your diet and balanced, the easier it is to maintain the rhythm of work and training loads.
