Modern life is structured in such a way that everyone strives to follow trends and fashion trends. The actualization of social networks has given a powerful impetus to this. People sit for hours on Instagram, VKontakte, Odnoklassniki, look at others and do not want to lag behind the world community. And this manifests itself in everything: in clothes, pastime, hobbies. Sport was no exception in this regard.
Recently, sports activities have become incredibly popular, and various sports clubs, fitness rooms and training sections have become very popular. Today, a healthy lifestyle and maintaining your body in a physically healthy form is not only a useful topic, but also incredibly fashionable. In view of this, many decide to visit the gym for the first time. And here the problems begin and questions arise that need to be answered: what should be the sports form? What are the basics of proper behavior in a sports club? What are the actions of beginners in the gym, where to start working on yourself?
Highlights
Before deciding to go to a fitness center, you must first prepare. And the first question that a potential athlete is asked is the problem of selecting the appropriate equipment: what to wear in the gym?
For the first time, training is especially frightening for beginners precisely because it is the first. But that’s why its significance is high, that it is the primary impression that will either set you to further hard work on yourself or make a person disappointed in themselves, in their abilities, in the classes as a whole. To prevent this, special attention must be paid to some of the most important aspects in this matter. And one of the main points is providing comfortable conditions for your trainings. For the convenience and convenience of staying in a sports and recreation facility, several of the most significant factors are responsible for choosing the right clothes, the ability to communicate with others and staff, getting to know some of the nuances of a correct visit to a sports club and available sports equipment.
Sports equipment
So, as mentioned earlier, the key to convenience when performing physical exercises is the right clothes. What properties should a sports apparel have when exercising?
- The elasticity of the fabric - the material from which the tracksuit is made, should be well stretched, since many physical exercises involve stretching the muscles and limbs, and accordingly, clothes under similar loads should also be able to stretch.
- Climate control - the presence of appropriate inserts with a mesh and the ability of the material from which the suit is made to “breathe” directly affects the health of the trainee and his sense of self. As a rule, too dense fabric on closed clothing causes profuse sweating, discomfort, suffocation, up to loss of consciousness.
- The convenience of shoes - the selection of the right sneakers for training is an essential component in the process of selecting sports equipment in the gym. For the first time or in the twenty-first trip to training, it doesn’t matter, but your legs should feel free to wear shoes, not squeeze anywhere and not be uncomfortable. Even the correct execution of certain exercises depends on which pair of sneakers you choose. Judge for yourself: if your foot is clamped in excessively stiff shoes, or its sole is so thick and unbendable that you can’t even stand on your toes normally, not to mention the mass of all kinds of exercises involving the ankle, which comfort and convenience can be lead speech?
- Cotton socks - synthetic materials are not able to let air through, so the legs in these socks are constantly subjected to profuse sweating. In turn, the discomfort from soaking feet causes not only unpleasant sensations, but also rubbing corns in conjunction with the wrong shoes. Your legs in socks made of natural fabric will feel much more pleasant and comfortable.
- Sports mitts - working with weight in various training facilities involves constant contact of the palms with metal surfaces and draft loads. It is this factor that causes the appearance on the hands of dry and hard coarsening in the form of subcutaneous corns. To avoid such a nuisance (especially if the newcomer to the gym is a girl), you must use special sports gloves without fingers. They will prevent the appearance of keratinized skin on the palms and provide convenience when working with heavy weights, preventing the hands from sliding on the smooth surface of the neck, bar, and other elements of sports equipment.
- Rubber bandage - so that the hair does not interfere with the performance of sports, you must use a hairpin or elastic band to collect strands in a tail or bun. In addition, you will need a rubber bandage that will ensure that a drop of sweat dripping down the forehead persists and will not let it get into your eyes. Such a thing is not required, but recommended, and this recommendation is well founded.
Additional equipment
Each person visiting the gym for the first time should be familiarized with a list of necessary subject equipment taken from home and brought to the sports club in advance. The two most important things from this list are a towel and a bottle of drinking water.
You can assume that a towel will be needed to dry the body after taking a shower at the end of the workout. But far from every sports club is equipped with such a contentment. A towel is required, first of all, so that you can eliminate excess sweat on your skin. Firstly, the feeling of a soaked body causes some discomfort. Secondly, when practicing on simulators of public consumption, you must observe the purity of your body and not to allow pollution of your equipment, for your part, too. For example, after all, it’s not very pleasant for you to lower your stomach or back onto the training board if a man is training wet before you through sweat. It is for the purpose of hygiene and maintaining the cleanliness of equipment that the unspoken rules of any sports club provide for each visitor to have a towel.
In turn, water is an integral part of any workout. You can and should drink water throughout the entire cycle of classes in order to prevent dehydration of the body. Therefore, a novice athlete needs to take note of the fact that without water in the gym, exercise is actually contraindicated.
If, nevertheless, the sports club has showers in the locker rooms, then for the adoption of water procedures at the end of an exhausting workout, you will need rubber slippers, a bath towel and a means for washing. All of these personal items must be brought home from you personally.
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Acquaintance with exercise machines
If this is your first time in the gym, you will probably not be familiar with all the elements of sports equipment in the gym. That is why it is important to prepare yourself for sports training in advance. Today's open access to the media allows anyone to consult at least superficially on the subject of any procedure in virtually any industry. Sports topics are no exception.
In order not to look silly in your own eyes and not be embarrassed by the views of others, study the information sites regarding the purpose and appearance of the main training facilities. So you can find out exactly what equipment is intended for what, and based on your own tasks and preferences you will be guided whether you need this or that simulator in achieving your goal. Watch videos with a description and techniques for performing specific exercises of interest to you in specific sports settings. Thus, having come to the gym for the first time, you will already be familiar with the action and purpose of the main simulators in absentia.
Training program development
It is logical that in order to achieve some kind of global goal, each of us first goes through certain tactical steps previously planned. Similarly, drawing up a training plan is considered an integral part of effective work in the gym. This is no wonder: in order to achieve the desired result, it is necessary to follow clear instructions developed by a special action plan. If you are a beginner in this business, you are advised to have the help of a personal trainer. He will tell you how to eat right, what training program you need to work on. Based on your personal physical data and the characteristics of load tolerance, a personal trainer will identify priority areas in your future training complex.
If you yourself understand a little about the anatomy of the human body and are well acquainted with dietetics, muscle characteristics and proper nutrition, then you can try yourself as a self-taught beginner. In both the first and second cases, you will need to keep a fitness diary. This will be your personal journal with the prescribed training plans for each training day and with the appropriate supplements on the subject of nutrition after training. Fitness diary is an excellent tool for those who are just starting their sports activities, so you should not neglect it.
Beginner Exercises
It is important to know that the beginning of any active exercises on a regular basis should be marked by a loyal approach and light loads in the early stages. That is, you should develop for yourself a set of exercises in the gym for beginners in a way that will be optimally adapted to your specific body complex, your specific load tolerance and your personal history of possible injuries in the past. Of course, each individual person will have their own program: those losing weight perform more cardio, gaining weight often work with heavy weight, those working on body flexibility focus more on stretching. Therefore, each exercise and training will proceed differently, with a different amount of time, approaches and weight on each of them.
Nevertheless, one rule is the same for everyone: the first classes should be carried out gently, without heavy jerks and heavy loads, otherwise there is a risk of damage to the ligaments or joints, and further strength will be excessively painful.
How to train
Set up a list of personal rules for yourself. What kind of rules can these be and what can be taken as their basis?
- Exercise three times a week - create a schedule of trips to the gym convenient for you.
- Do not bring a support group with you - concentrate on your classes and, without being distracted by your girlfriend or sister, confidently go towards your goal.
- Choose the simplest simulators that are optimal for you: a walking track running at low speed or an active orbitreck, or maybe a press board or Smith installation - you are free to determine the sports equipment you like in terms of efficiency and impact, yourself. So focus on the one that is most convenient and effective for you.
How to determine performance
If you still get lost with the choice of the exercises viewed in the videos on specific simulators and wonder about what is more useful - an exercise bike or a treadmill, which is more effective - squats or lunges, then evaluate the level of your feelings and your well-being after each of these exercises . You will clearly understand the slight pain in the muscles during the next exercise in subsequent classes, which muscle responds to which one. After some time, you will be able to evaluate the first results, so it makes sense to combine the load: for a while to perform one group of exercises, and then another.
Useful Gym Behavior Tips
The first lesson in the gym for girls, as well as for some men, is a subject of embarrassment and constraint due to their own ignorance of the intricacies of sports activities. But here everything is much simpler than it seems at first glance. It is enough to know a few simple patterns:
- Compliance with etiquette is the key to mutual respect. Be friendly, greet and say goodbye to staff and visitors to the club.
- Compliance with cleanliness - do not litter in the room and do not dirty your equipment.
- Be respectful to others - having exercised on a specific simulator, hurry to release it so that another can perform exercises on it according to his program.
- Clean up your inventory - if you used weights or dumbbells, take the trouble after carrying out the exercises to take them to the place intended for them.
List of taboos in a sports club
In addition to useful tips recommended for action, there are also a number of undesirable maneuvers in the gym. What is this taboo in the gym?
- Do not talk too loudly - do not distract others from the activities.
- Do not use foul language - you came to a public place to practice, and not to show the level of your bad manners.
- Do not practice in the sneakers in which you came - for this there is the concept of replaceable shoes.
- Do not stand over the soul of the person involved - he will finish the lesson in the simulator, and you can also perform your exercise in it.