And now the moment has come when you come to the mirror, look at it and say to yourself: "Everything! Enough! I want a beautiful sports figure! "Approximately this is how a new stage in the life of the girl begins, which decided to change. We choose a gym for training, and the question arises: where to start? We will try to explain how the training program for beginners should look, and what nuances need to be known.
Program for beginners in the gym
First, determine how many times a week you are ready to deal with. Ideally, this 3-4 times, between each workout 1 day of rest, for which the muscles relax and strengthen. The schedule is built in such a way that you study all muscle groups for each workout. This is necessary at the initial stage. An example of such training:
- bench in the simulator for breast 3x12;
- traction of the upper block to the chest 3x12;
- biceps with dumbbells sitting 3х12;
- Extensions on the triceps block 3x12;
- press with his feet in the 4x12-15 simulator;
- flexion of legs in the simulator sitting or lying 4х12-15;
- hyperextension 3x15-20;
- press 4x15-20.
The training program for beginners necessarily includes a cardio warm-up. You must prepare your body for the work ahead. It can be any trainer to your taste: an exercise bike, a treadmill, a stepper, etc. This part does not have to be long in time, 5-10 minutes is enough. No fatigue! You should just warm up so that you do not get injured in the future.
The secret of working with free weight: all exercises you should do 12-15 times. And the last 2-3 repetitions should be given to you with difficulty. Yes, it's hard! However, it is worth it to then come to the mirror with pleasure!
By the way, a little digression: take for a rule, take a photo every two weeks in 3 angles. Initially, the result may not be very noticeable, but after a couple of months, you will be surprised at what happens to your body. And seeing the changes in the photos, you no longer want to retreat, and this is an additional stimulus to continue with redoubled force.
The correct program for beginning bodybuilders is a complex of several exercises that are performed on 3-4 approaches. Given that the halls are sometimes loaded, I recommend that you take with you a plan for the day and remove the completed approaches. It happens that the simulator you need is already busy, do not waste time, go to another one, but in order not to get confused and miss an exercise, keep a record. You can:
- organize a circular training - when several exercises are performed one by one, then the circle repeats until all approaches are fulfilled;
- Do one exercise, resting for a minute between the approaches;
- Combine exercises in supersets - when 2-3 exercises are performed one after another without rest.
Supersets are good because it saves time, and the whole workout takes less time. Be sure to follow the technique!
Creating programs for beginners
A training program for beginners can be compiled by both yourself and by professionals. Refer to the coach in the hall or find an expert online (now this is a fairly common practice). Having indicated your parameters and describing the desired result, you will make a plan, and in 1-3 days you will have a ready-made bodybuilding program for beginners. This saves a lot of time and effort for learning a new field.
Find training video clips, which describe the correct technique for performing these exercises,
On average, to see how effective the chosen program is for beginners and to get the first truly visible results for the surrounding, it takes about 2 months. Therefore, be patient. But if you want to catch the admiring glances of men, receive compliments and radiate health, pull yourself together and march into the hall!