Coming to the gym, almost all beginners make the same mistakes. Today, fitness therapist Victoria Borovskaya will tell you how to avoid them and immediately organize classes so that they are effective and safe.
1. Do not complex
Many of the newcomers stop going to the gym solely because of the complexes. Of course, the fears are clear: it seems that all around are so slim, fit, skillful and hardy that against the background of these ideal people your pounds and awkwardness especially catch the eye and that all of you laugh. But the truth is that nobody cares: "perfect people" came here to work, they are focused on their own training, and they do not care about your weight, mistakes or not enough, in your opinion, fashionable sneakers.
With the other parties, this does not mean that if you ask for help, no one will respond. As a rule, someone will be happy to help a beginner to understand the work of the simulator or the technique of the exercise - do not hesitate to ask!
2. Make a program!
You must have a training program, and it is desirable to develop it together with the coach. The program can be recorded on the phone, but it is better to choose a notebook or sheet of paper and the phone in General to leave the locker room - to not be tempted to be distracted.
3. Attention to technique!
It is Not always enough to watch a video tutorial or watch others to learn the correct technique of the exercises. Meanwhile, errors in technique are costly: in the best case, classes will simply be inefficient in the worst case can result in serious injury. That is why the first classes for beginners is better to spend with the coach: he will not only show the right technique, but and monitor the implementation.
4. First base, then - isolation
All exercises can be divided into basic (more complex exercises in which several groups of muscles and joints work at once) and isolating (train only one muscle). Examples of basic exercises - squats, lunges, the leg press in fitness equipment, pull-up, pull dumbbells in the slope, pull vertical/horizontal block, deadlifts, bench-press, push-UPS, etc. Isolation exercises - this, for example, bending the legs lying down, information and breeding legs in the simulator, lifting dumbbells in front of him.
Let the muscles first work in the basic exercises, and only after that aim to train them in isolating. Basic movements are much more difficult and energy-consuming, so it is important to perform them with fresh energy.
5. The correct ratio between free weights and exercise machines
And the right - this what? All individually, but on average, this figure for beginners can be designated as 70 to 30. The fact that free weights are "building" muscle, trainers also work existing. And for a beginner in the priority is the first task.
6. Choose the correct weight and number of repetitions
It is easy to check yourself - you're doing it right if the last 2-3 repetition gives you considerable stress, and unnecessary repetition forces no longer remains. On average, usually practiced 8-12 or even 15 reps with the correct weight - this is just enough for muscle growth.
7. Rest between approaches
Rest is also an important part of training. But do not delay the pause, so that the muscles do not have time to cool down. Different activities require different periods of rest, but the average pause is 1-2 minutes.
8. Do not forget about stretching after training
Stretching is a set of exercises that allows you to relax your muscles after exercise. After training, it increases muscle elasticity, has a beneficial effect on joint mobility, helps to avoid post-workout pain and accelerates recovery.
9. Cardio after power: count your strength
It is believed that cardio is especially effective for burning fat if used after strength training. But not every beginner is able to withstand both at once. In General, before strength training, you definitely need a little warm-up, and whether to do cardio after strength training depends on your goals and General condition.
10. Prevent thirst!
In the process of exercise, the body loses huge amounts of water. A violation of water-salt balance – a bad helper in working on the perfect body.
11. Forget about the film for weight loss
That wrapped around the body during exercise Saran wrap help lose weight - pure myth. But the harm from it can be very real (from the same dehydration to malfunctions cardiovascular system.)
12. Enough rest between workouts
Better to hike into the hall alternated with days of rest. Too frequent classes (even when you work on them different muscle groups) lead to overtraining: a state of chronic fatigue, when the volume of training overtakes the body's ability to recover.
And know that you certainly will succeed!