Would you really like to do your appearance and lose a few extra pounds? This business is necessary and useful, especially if in winter you did not show much activity, allowed yourself to spend more time on the couch (to the detriment of morning exercises), or, all the more, eat late in the evening. However, you should not rely on your willpower in this - natural human laziness will not allow you to scoff at your unhappy organism. It is best to seek the help of professionals who will determine which exercise program for the gym will be the most successful.
The simplest system is designed for two months and is designed for beginners who want to bring their weight and figure back to normal, but do not know where and how to start. At the first stage (1 week) each exercise will be possible in one approach, at the second one you will have to do two approaches, and then - until the end of the course - three. It is best to train at least 2-3 times a week, not forgetting, among other things, about observing a certain regime during all other days.
Exercises in the gym should begin with classes on cardiovascular equipment, such as a stationary bike, an elliptical trainer or a treadmill. The first lessons must be measured and unhurried - not slow, but not hasty. First you need to train for 3-5 minutes, over time bringing the duration of the approach to 20 minutes. In no case should you talk while doing the exercises - this indicates that the work is not being carried out at full strength, which means there will be no positive effect - weight loss, development of the respiratory and cardiovascular systems. A set of exercises in the gym on cardiovascular machines is able to “warm up” and prepare the whole body for further exercises.
The next step in the training should be pulling the knees to the chest. To do this, you need to sit on a gymnastic bench, lean back and lean on your arms bent at the elbows. The first action is to raise the legs straightened, squeezed together and for some time to keep them on weight. The second action is to slowly and smoothly pull the knees to the chest, while bending the knees. In this position, you need to lock in, and then just as slowly return to the starting position. The number of repetitions should reach 60-100 times in order to achieve maximum results.
As the classes continue, you can complicate the set of exercises in the gym, securing additional loads on your legs. This will help to increase the load on the rectus and oblique muscles of the abdomen, to train the muscles of the hips, as well as to perfectly warm up at the beginning of the workout. It is very important to remember about proper breathing: with each knee pull up, exhale sharply, and when you return to the starting position, take a deep breath.
One of the most important techniques, which includes a full range of exercises in the gym, is squatting with a barbell. Be sure to perform it using a power frame or special racks on which the bar is located slightly below shoulder level. The exercise should start from the starting position - the bar removed from the racks lies on the trapezius muscles. Action: spread your legs shoulder-width apart, then crouch gently, trying to get as low as possible, without losing balance. Experts recommend completing the squat at the point at which the hips are parallel to the floor. Having made the lowest possible "landing", you should immediately begin a powerful movement in the opposite direction. It is necessary to perform such a set of exercises in the gym 6-8 times in the number of lifts dictated by the total duration of the training, but, in any case, no more than 1-2 times a week.
Finishing a workout is best done on simulators for different muscle groups, guided by the advice of a trainer or personal preferences. The main thing is not to overwork the body in the first 2-3 workouts, otherwise the next will have no strength, no desire, no health.