The beginning of training in the gym is traditionally associated with a lot of questions about this: where to start? On which muscle groups to direct the load? How to prepare the body for training at a more advanced level? We will try to consider all the issues that may be of interest to the beginner.
Gym for beginners: how often?
If you took to doing - then you need to do this regularly, at least twice a week, or better - three times. This approach will help you easily and quickly notice the results of your training, whatever your goal.
Exercise room: exercises for beginners
The program for a gym for beginners, as a rule, does not distinguish separate groups of muscles for working out: now there is no sense to overload one thing and leave the other without attention, because there is absolutely no point in this. Your goal for the next one or two months is to prepare the body for stronger loads and first to tone muscles.
There are quite a few options for implementing this principle, but we will consider a circular training, which in the light of our goals looks the most logical option. It is that you consistently perform 10-12 exercises on all muscle groups, then rest for 3-4 minutes and go to the second circle. On each simulator you will spend only a few minutes. This approach will harmoniously work out the whole body and prepare for further work.
So, at the beginning of classes in the gym suitable for such a circular training:
- Warm up (10-15 minutes on a treadmill or exercise bike).
- Leg extension in the simulator.
- Bending legs in the simulator.
- Falls with dumbbells.
- Thrust for the head from the top block with a wide grip.
- Thrust dumbbells in slope.
- Push ups with a wide grip from the floor or from the bench.
- Dumbbell press sitting.
- Hyperextension.
All exercises should be performed in the range of 12-15 repetitions. In total, you need to make 2-3 circles, according to the state of health. After the termination, you must perform an easy complex for stretching, this will make it easier to adapt the muscles. Be sure to take water with you, because the body will actively lose fluid, while drinking water is better without gas. After you feel that you have adapted to such a load, and it is given to you easily, you can switch to separate training.