An effective group strength training in fitness is based on 10 basic methods of implementation, the observance of which significantly affects the quality of the results. Following them provides a rapid increase in muscle mass. Correctly doing strength training in a group lesson, a person gets a safe and controlled way to increase his strength and endurance.
rules
These tips are mainly for beginners who want to start the practice with a minimum load or with their own body weight. Knowing the basic rules will help to avoid common mistakes, as well as increase the safety and effectiveness of exercises.
Kinds
The number of types of such workouts is increasing day by day. This area is popular, and coaches continue to invent new variations. So, step-aerobics are distinguished, fitness-aerobics are the most popular cardio workouts. Stretching engaged in Pilates, yoga. Body Sculpt, ABT, Upper Body are aimed at muscle building.
Goal definition
Determining the goal of group strength training for women is the first thing to do before proceeding with the exercises. The goal affects every aspect of the training: its type, frequency, duration, load selection. The lack of a goal leads to the fact that it becomes more difficult to mobilize efforts, and, as a result, the effect does not appear as quickly as we would like.
It is possible to engage in various types of strength group training without a goal, if you just need to increase your overall physical fitness, improve your posture and increase muscle mass, increase your stamina.
To make the results even better, it’s worth clarifying your aspirations. Not only to determine why exercise, but also what specific effects you want to achieve, for example, reduce the waist by 5 cm or increase the buttocks and so on.
Plan
Defining a training plan is the next step that will help in maintaining the regularity of your workouts and guarantee a quick effect. The plan includes information on the frequency of workouts (how many times a week group strength training should take place), on their duration, number of repetitions and type of exercises (for example, on Tuesday - exercises on the legs and shoulders, on Wednesday - cardio training on a bicycle, Thursday chest and abdominal exercises, etc.).
Effective load
Adjusting the load according to the capabilities of your body is a key issue that determines the speed of progress in training. Too low a load can delay the appearance of the results of exercises, in turn, too high can lead to overtraining and a complete stop of the increase in muscle mass.
In general, it is believed that one group strength training of medium intensity should not last longer than 30 minutes (not counting the warm-up). Repetitions should be performed as much as is required in order to complete the series even before complete impotence (i.e., if there is not enough strength to perform the tenth repetition correctly technically, you need to do 9 full repetitions). One series should not contain more than 15 repetitions for large muscle groups and 20 repetitions for small ones. However, these are approximate recommendations. It is best to always set the rules in consultation with a personal trainer.
The correctness of technology
Beginners who have not previously practiced fitness are advised to go through several workouts under the guidance of a personal trainer. This is especially important if a person wants to work out in the gym in order to build muscle. The instructor will not only show you how to work out individual muscles, but also give tips on the right diet, show the most common mistakes and help determine the right training plan.
When training at home, you need to focus even more on the correctness of the technique, because no one is able to correct the errors that appear. Therefore, before training, it is worth performing several exercises. But strictly adhere to the instructions contained in the instructions. Another way is to ask another person to observe during the first few workouts and pay attention to elements that need improvement.
Warm up
Group strength training usually consists of intensive exercises that heavily load the entire motor apparatus. Without warming up, muscles, tendons and ligaments are more prone to injuries, and, in addition, all exercises become less effective. To avoid the negative consequences of group strength training, you need to prepare the body for the load by performing at least a 10-minute warm-up. Half should be in cardio exercises (for example, running in place, jumping, riding a stationary bike), and the other half should be focused on individual parts of the body (for example, squats to warm up the leg muscles and so on).
Stretching after workout
Each group strength training should be completed by stretching, so that the body can safely switch from intense loads to a state of rest. An abrupt stop is dangerous for the cardiovascular system - it can cause weakness, fainting, and even cause stagnation in the veins.
Making changes to the plan
In order for the muscles to constantly grow, it is necessary to make periodic changes to the training plan. Otherwise, the body will get used to this type of stress, and they will cease to be effective. Changes should be introduced every 6-8 weeks. Exercises must be directed to the study of the same muscle groups, but also with the use of other motor stimuli.
Right breathing
The correct execution of inspirations and inspirations can significantly facilitate training with heavy loads and thereby increase its effectiveness. It must be remembered that before approaching it is necessary to draw more air into the lungs. At the time of lifting, you need to exhale, in the final phase of movement - hold your breath for a second, and then breathe again, while lowering the weight.
Holiday planning
Each workout for the same muscle group should be accompanied by at least a 24-hour rest. This is the minimum time required to restore muscle. It is during this period that muscle fibers grow and grow. For this reason, it is recommended to practice no more than 3 times a week.
Protein-rich diet
Starting to engage in group strength training, do not forget about making the necessary changes to the menu. A large load on the muscles is associated with a great demand for their main building material - protein. In order for the results of training to be visible, it is necessary to significantly increase its share in the diet.