With the advent of winter, the average person begins to understand that the next beach season is just around the corner, and the arrow on his scales shows unacceptable numbers. So it's time to pull yourself together. So, in most cases, there is a desire to go to the gym. Once there, a person discovers a new world for himself in which he most likely does not understand anything. Today we’ll talk about what you need to pay attention to if you signed up for the gym. For beginners, it is imperative not to miss anything so that a positive result is not long in coming. Basic training programs for beginners will also be discussed below.
Trainer
The first thing to do when you get to the gym is to hire a coach. No matter how smart and successful you are, a professional knows more about sports, because this is his job. Therefore, pride in this case is better left with shoes in the locker room. After a couple of months, when you will already know the technique of all exercises, you can refuse the trainer. But at first it’s better to trust a professional.
If you cannot afford a trainer or simply do not want to hire him, there is still a way out. On the Internet you can find a lot of information about fitness and bodybuilding. Articles and videos will help you get a basic knowledge sufficient for a beginner. Another way to gain knowledge without a trainer is to communicate with more experienced athletes. In the hall, no one will refuse your advice or safety net. Just do not very often distract people from their own activities.
Friend
An important component of successful classes is support. Therefore, to always maintain motivation, it is better to go to the gym with a friend. When you are exhausted and want to stay at home lying on the couch watching your favorite series, a faithful companion will simply make you go to training. You will do the same for him. In addition, when there is at least one acquaintance nearby, beginners in the gym feel much more comfortable.
The main thing is not to brag to your friend and experienced athletes about your achievements. If you have not been involved in sports for a long time and have just begun to tone your body, then excessive zeal will lead to the fact that for the next few days you will not be able to do anything due to wild muscle pain. And this is only in the best case. And for people who have been studying for more than one year, it does not matter how much the beginners press. People come and go to the hall. No one pays attention to outsiders. However, if you need advice or help, an experienced athlete will not refuse.
Embarrassment
Training for beginners in the gym is hard at first. The beginner does not understand what he is doing, he does not feel his muscles. He simply follows the instructions of the coach. But after some time, a full awareness of actions will come. Then each movement will be deliberate. Do not be shy if at first you do something wrong. No one will laugh with you, since everyone once started. The right technique will definitely come, just be patient.
Program for beginners in the gym
Now it's time to talk directly about training. Arriving in the hall, a person can harm himself. To prevent this from happening, you need to strictly adhere to the lesson plan and not try to show your superpowers. Gym for beginners - a place in which your willpower, determination and ability to live on a schedule will be tested.
The first program, which we will consider, is aimed at creating some kind of foundation. It provides for the preparation of an athlete for further, more difficult tests. There are no special tricks and any specific techniques. This program mainly includes working with free weights. The reason for this is simple - not all rooms have special simulators designed to work out a particular muscle. So that the question does not arise (how to replace the exercise on this simulator?), The program is maximally simplified. Nevertheless, it is very effective. Training should take place three times a week. With experience, athletes expand the program to 4-6 days. But we don’t need it yet.
First day
It looks something like this:
- Warm up. It takes up to 10 minutes. Provides for charging and cardio training.
- Pectoral muscles. You need to do a bench press dumbbells, you can also breed them to the sides.
- Triceps. Different presses are made : French, lying with a narrow grip, down on the upper block.
- Shoulder. Raise your hands with dumbbells in front of you. Next, we do the bench press.
- Press training (any exercise of your choice).
- Stretching.
Second day
Step-by-step training looks like this:
- Warm up.
- Back. We make different cravings: the upper block to the chest, the bar to the belt in an inclination. Wide grip pull-ups are provided.
- Biceps: bending your arms with a dumbbell or barbell. Lifting the barbell on Scott's bench.
- Shoulder. First, lift the dumbbells to the sides. Then we make the rod pull to the chin.
- Press study.
- Stretching.
The third day
The program is slightly transformed:
- Warm up.
- Legs: squats with a barbell, extension and flexion on the simulator.
- Shoulders: tilting dumbbells, arms abduction on the Peck-Deck simulator.
- Press.
- Stretching.
All exercises are performed in three sets of 10-15 times. In addition to those near which a different number of repetitions is indicated. The weight of the shells should be selected in such a way that you can make just as many approaches as indicated above. Of course, in exercises where everything depends on your strength, for example, in pull-ups or training the press, you need to do as much as you can, trying to maximize your performance.
In addition to the warm-up, at the beginning of the workout, warm-up approaches with an empty bar will not be superfluous. They need to be done not before each exercise, but before the start of training a particular muscle group. 10-20 repetitions will be enough for the muscles to be enriched with nutrients that are known to come with blood.
The standard workout plan was considered above , in which each muscle group is worked out on a specific day. But there is another method. According to him, the whole body is trained comprehensively - for one trip to the gym. For beginners, this approach is also very effective. For comparison, we will analyze it.
Program No. 2
This program at first glance seems extraordinary. However, it gives a tremendous effect. The training looks like this:
- Warm up.
- Shoulders: lifting the bar above the head, pulling to the chin.
- Legs. We do squats with a barbell.
- Biceps. Provides for lifting the bar.
- Back: draft of the projectile toward the belt in an inclined position.
- Chest: bench press (horizontal bench).
- Press: lifting legs in the hang.
- Stretching.
You also need to do three days a week. Only the exercises in each workout are repeated. If you are under 20 years old, then one lesson per week should be replaced with a complex aimed at expanding the chest and shoulders. It looks like this:
- Warm up.
- Super series of deep squats and a "pullover". Each of the exercises is done 15-20 times. The number of approaches is 3.
- Pullups (to the chest, behind the head, reverse grip) on 3 / 15-30.
- Push-ups on the uneven bars (maximum amplitude) - 3-4 / 20-30.
- Lift legs hanging on the bar.
- Stretching.
It is recommended to start with a program in which all muscle groups are worked out. A beginner in the gym at first does not have to pump accentuated. This training plan can be used for the first 1-2 months, and then switch to the standard program, where each muscle is given special attention.
Gym for beginner girls
Unlike men, girls, as a rule, do not go to the gym in order to become bigger, but rather, in order to become more toned, slimmer, lose extra pounds. There is an opinion that when doing exercises with weights, the young woman loses her femininity and becomes a "swing in a skirt." But this is not so. Firstly, a normal girl will not be able to become such due to the fact that her body is not arranged like a man’s. He is not predisposed to muscle growth. Secondly, the exercises and loads included in the girls training program are not aimed at turning a lady into a pile of muscles. So do not take with hostility the fact that the fairer sex also goes to train in the gym.
For beginner girls, the goal of training is a comprehensive study of the whole body. And also gaining harmony and losing weight. Therefore, such a program in which all muscle groups are worked out on the same day will be most acceptable. She is comfortable. After all, if you often miss workouts due to a tight schedule, there will be no muscles that are deprived of attention. So, here is an example of a standard program for a girl:
- Cardio exercises - 10 minutes with a pulse of 100-120 beats per minute.
- Warm up and stretch.
- Raising the legs / knees in the hang.
- Leg extension sitting.
- Leg curl lying down.
- Short hyperextension.
- Dumbbell bench press.
- The thrust of the upper block to the chest (reverse grip) - 2 / 10-12.
- Dumbbell bench press over head.
- Their rise is for biceps.
- Twisting on the bench.
All exercises, except those noted separately, are done in three sets of 10-12 times. Having come to the gym for the first time, cardio and warm-up should be done fully. And power - in one approach. The interval between repetitions is about a minute. The second workout may already be more intense. In each exercise you need to do two approaches, and reduce the break to 50 seconds. The third time it's time to start training according to a full-fledged scheme. A couple of weeks will pass, and you will see how other beginners begin to study. The program in the gym will already be given easier. You will feel like an experienced athlete. Keep this positive attitude in the future, and everything will be in order.
Conclusion
Training for beginners in the gym can turn into continuous stress if there is no reasonable approach to classes and an experienced mentor. At first, most likely, nothing will turn out. Therefore, you should be careful if you decide to visit the gym. For beginner men, this path will be easier than for women. But the fair sex is good for sports, there would be a desire. Today we learned what difficulties await the beginner in the gym and what exercises should be given attention at first.