First time to the gym: where to start? Beginner step by step guide. First day at the gym

The first trip to the gym, as you know, begins with the purchase of a subscription, and only then with a hanger. Since the vast majority of beginners (regardless of gender, age and level of training) start their fitness path precisely from the gym, we will take this statement as a rule and try to describe what it will be like.

Well, you came, changed and left the locker room. You should take only the essentials with you to the gym. As it was said in - these are gloves, a towel, a flask of water and a notebook with a pen. If you are a music lover, very sensitive to music, or prefer to distance yourself from the outside world with headphones, take a player with you. Although in fact, in most cases there will be no need for it, since hard rock tearing the soul apart remained in the harsh rocking chairs of the 90s. However, this choice is yours.

Since the algorithm of actions in a fitness club is cyclical, it will not be difficult to predict specific steps, especially since you have already come with a specific goal. Your first trip to the gym will require you to take the following steps.

First. Get a trainer. As mentioned above - your best friend is a club employee. As a rule, in any middle-class club, not to mention luxury class clubs, there is always a coach on duty. This is a person who has professional skills in the craft he is engaged in, and, quite logically, has information regarding any aspect of the training process.

ADVICE. Whether you train with a coach or not, know that in almost any club there is a “first trial lesson”. Whether it is a visit to the fitness zone, aqua zone or the first visit to the gym, it does not matter. This is your free personal training that the instructor will conduct entirely with you. It will give you the opportunity to chat with him, learn from him everything that interests you (but only in general terms) and learn about the nuances of the training process, the work of the club, promotional offers and more.

So you know you need a coach. You can find him either on your own in the hall (as a rule, club employees always wear club uniforms with distinctive signs), or by asking the reception administrator at the entrance to call him. Since the club usually has several coaches, the administrator will most likely prompt you to choose a coach.

We will talk about the criteria by which a trainer is chosen in another article, but for now, keep in mind that even if you do not use your “first trial lesson”, nevertheless, the first visit to the gym, as well as other zones the club means for the instructor to conduct an introductory briefing for any new visitor, which you are in this situation.

ADVICE. Often, since visitors usually begin to navigate the club themselves, the instructor may refuse to conduct a briefing. This is not a reason to write in the complaint book, but rather the need to contact another instructor, or wait if he refused due to working with a client. In general, the refusal of a club employee to perform their direct duties is at least a sign of bad taste, and at most a reason for dismissal.

So, in any case, a club employee will give you an introductory safety briefing, show you where which simulators are, and, if possible and as necessary, how to use them, as well as how to use other club services, if any. Feel free to ask questions, especially if this is your first trip to the gym.

AN EXPERIENCE. In practice, the coach often has to work with two clients at the same time and run around the hall like crazy. In a situation where the administrator brings a new client for briefing, the trainer can offer a universal solution before starting a workout - 10 minutes of warming up on a cardio machine (running, cycling). You will prepare for the training, and the trainer will have time to complete the work with the previous client.

Second. Figure out what to do. Now that the coach is at your disposal, you can ask him all the questions that concern you. And they you most often will be as follows: what program to train, how to adjust the diet and when to expect results. Each of these questions, as well as the answers to them, is strictly individual. What works for one person won't work for another, what works for another won't work for a third, and so on. Nevertheless, in general terms, you will receive an answer. What it will be, I’ll tell you now, but for now, as far as complexity, we’ll probably start with the simplest.

When to expect the result? Statistics is a reliable thing, and as a rule, according to many years of experience, you can see the first changes in the mirror with systematic classes in a fitness club 4-6 months after the start of classes. Moreover, the first month or two will be quite turbulent. If before that you have not previously worked out with weights, then the first visit to the gym will put on your body a new, unusual load for it, under the influence of which it will try to gain weight sharply, which has a completely logical explanation, since in any stressful situation the human body is prone to accumulate nutrients "in reserve". After all, he does not distinguish whether you decided to train with iron in a comfortable club or ended up on a desert island and you are threatened with death. This is his physiological feature. Girls who came to the gym to lose weight should not despair of the opposite result, since we have already found out the pattern of such a phenomenon, and the duration of such an effect does not exceed a couple of months and is limited to one or two kilograms.

How to correct nutrition? Since the topic of nutrition is quite complex and requires considerable deepening, you can get acquainted with it in more detail in the "Nutrition" section of the "Visitor" catalogue. For now, remember the following. Weight loss, as well as weight gain, is affected by the caloric content of the diet. The more you eat and the more calories the food, the sooner you will gain weight. The less you eat and the less calories the food, the faster the weight will go away. However, you should not rush to extremes, since you still need to eat, you need to do this often, but little by little and correctly. Remove all fatty, fried, floury, sweet and carbonated. Break up your diet into 5-6 meals every 2-3 hours and feel free to carry food containers with you. Drink about 2 liters of water throughout the day. Track the result in the mirror, on the scales and on the centimeter tape. Decreasing (or gaining) weight can be controlled in three ways: by changing the caloric content of the diet in one direction or another; changing in one direction or another the number of meals per day; changing in one direction or another the size of each individual serving of food.

Where to start training? The first visit to the gym should imprint in your mind the fact that any current or future training always, from now on, forever and ever, begins with a warm-up. This is an immutable rule that is strictly forbidden to break for the simple reason that it is traumatic. Before working with weights, all joints and ligaments must be warmed up and, so to speak, slightly disperse the blood throughout the body in order to prepare it for training. It is also recommended to work on a cardio machine (exercise bike / treadmill) for 5-10 minutes.

What program to work? Regardless of whether you are a guy or a girl, if you haven’t gone to a fitness club before, then for the next month or two you will need to work out according to the “Full-body” program, in other words, the first trip to the gym, as well as subsequent , will be marked by the study of the whole body in one workout: legs, back, chest, biceps, triceps, shoulders, abs. This will be the so-called foundation stage, when you will bring your muscles to life, establish a neuromuscular connection and prepare them for future, harder and more serious achievements, regardless of your goals.

What exercises to do? You can see exercises for all muscle groups with a full description of the technique for their implementation by going to the "Training" section of the "Visitor" catalog. An illustrated guide will explain in detail, in detail and step by step, how to hold your back, where to put your hands and what to do with your legs. In the neighboring directory "Instructor", in the "iron" section, you can find a complete list and purpose of simulators, free weights, equipment, equipment and accessories. Studying at least partially the information from this section is highly recommended so that the first visit to the gym creates a picture in your mind of what you have to work with.

How many exercises to do per workout? Everything is simple here: one exercise for each muscle group: legs, back, chest, biceps, triceps, shoulders, abs. From myself, I’ll add another mega useful exercise for the lower back - hyperextension. They are also lumbar extensions. You can read the full description of this exercise in the same "iron" section of the "instructor" catalog. This exercise can be put at the beginning of the workout, and at the end, two exercises can be done on the press, for example, hanging leg raises on the wall bars and twisting on the floor. So your program will look like this:

How many times a week to practice? The table above is an example of one workout. The optimal number of workouts per week will be 3, and it is better to distribute them so that they do not go in a row. That is, to have at least one day of rest between workouts to recuperate. As a rule, it is most convenient to go to the gym either on Mon/Wed/Fri or on Tue/Thu/Sat.

How long should a workout take? The optimal duration of training should be 1 - 1.5 hours. It also depends on the rest time between sets, which should be 1 - 1.5 minutes.

ADVICE. If your level of training does not allow you to complete the next set after 1.5 minutes, you are having difficulty and you are short of breath, follow the universal rule - rest should last as long as necessary to restore normal breathing and heartbeat.

So, on your first visit to the gym, you already know what to do, how to do it and when to do it, but one more question remains unanswered - is it worth doing the same exercises every workout? The answer is no. And the reason is extremely simple. The body gets used to a uniform load and stops responding to it. We will talk about the principles of muscle tissue growth another time, but for now it will be enough for you to know that your program within one week should be different. On Monday we do some exercises, on Wednesday others, on Friday - the third. The key to success is diversity, and it looks like this:

Well, now you are, one might say, armed to the teeth and fully prepared to start the training process. What, how, when, how and in what quantity to perform you know. Also, keep in mind that even if you do not buy individual lessons with a trainer at the club, you always have the opportunity to simply walk up and ask a question, for example, what is the Horizontal Block Row. Once again, friends, I always say this - do not be afraid to approach the coach on duty and ask questions. A person with a specialized education, certificate and work experience, believe me, definitely knows more and better than any of the visitors, unless there is a person with the same experience among the visitors. For you it's a hobby, for a coach it's a profession.

Often, the very first visit to the gym will open for you such a special category of visitors as “critics-advisers”. These are usually the same visitors as you, with minimal experience in the gym, who have the courage to label themselves as connoisseurs and specialists, and with confidence in their souls and a twinkle in their eyes, they will first tell you that everything you do is wrong. , and then immediately give out a dozen tips on how, in their professional opinion, it is worth doing.

They can certainly be pleasant people and interlocutors, and in the future they can become your friends. You can listen to them and be friends with them, but their advice on training should always be discussed with the trainer. These guys, unlike the coach, do not have a specialized education, have not completed courses, do not have knowledge in the field of anatomy, physiology, biochemistry, dietetics, physiotherapy exercises, and so on. So why, tell you to listen to them! If it happens that you get injured due to someone's good intentions, you will not gain anything from this, and you will not lose anything from the fact that you come to consult with the coach. So turn on your head, do not make mistakes and always turn to specially trained people - personal trainers for advice.

Conclusion

The information presented in this and the previous article will be enough for you for the first couple of months of training in the gym. What to do next, I will tell in the following articles. So far, this is the theoretical minimum that you need to know and follow when you first visit a fitness club. Of course, you still have a lot of questions, and this is logical, since fitness is such a complex science that there are hundreds and thousands of combinations of applying certain approaches to building a training process. And everyone, nevertheless, has the right to exist.

Today we have done a lot of work, but in fact, a truly great work is yet to come. In the meantime, I wish you great success, and the secret to great success is to love what you do.

At first, a beginner in the fitness room has a hard time: from the amount of information on the network and instructions on Youtube no wonder to break the head. Where to begin? What to do? And, most importantly, how to do it right so as not to catch the sidelong glances of other trainees? If you don’t want to become the hero of the “I can do everything myself” meme, then read a short educational program for beginners, which was compiled by Ruslan Panov, expert methodologist of the X-Fit federal network of fitness clubs.

1. All exercises are divided into 3 types: global, regional and local. They differ in target muscle groups that are included in the work in a particular exercise, and joint movements.
2. To local include exercises in which less than 1/3 of the entire muscle mass is involved, and there are single-component movements. For example, flexion or extension of the arms for biceps and, accordingly, triceps.
3. To regional include those where up to 50% of the muscles work and movement in 2-3 joints. Leg press in the HAK, traction on horizontal and vertical blocks, some types of presses.
4. Global- or in other words, basic - exercises involve more than 50% of the muscles of the body and produce movements in several joints. These are all types of squats, lunges, push-ups, planks, work on the abdominal muscles.
5. Have you heard the expression, “Make the base?”. This is from this opera. They are present in any kind of training, no matter - functional, interval, strength. With the exception of cycling (training of varying intensity on stationary bikes. - Esquire) and some types of dances. They can be performed in the gym, in group programs, and even at home. They are widely used in everyday life, in outdoor sports and games. Thanks to them, you can not only strengthen the muscular frame, but also develop coordination, improve endurance and strength indicators.

• Why do basic exercises?

They include a large number of joints and muscles - accordingly, they are more energy-intensive. The math is very simple: an isolated muscle can expend, say, 10-15 kcal per minute in an exercise at moderate intensity. At the same time, in the basic exercise it can reach up to 50 kcal - depending on the correct execution, speed and individual characteristics.

• Basic exercises include:

Shutterstock / Vostock Photo

Push ups. The exercise is aimed at the muscles of the arms, chest, back, the press in this case acts as a stabilizer. Beginners can do it from their knees, so half the load will be reduced. More advanced - on straight legs. In the version for advanced work, the muscles of the legs are also connected. The most important thing in push-ups is the angle of the hands relative to the elbow and shoulder joints: the elbows should not fall out, the hands are strictly under them. Push-ups can be done with a wide grip, where the pectoralis major and biceps are involved, and with a narrow grip - then most of the load falls on the triceps.

Shutterstock / Vostock Photo

Plank. A unique exercise that engages ALL the muscles in the body. The simplest and most effective, not requiring additional equipment, space, equipment. If you don't know what to do, do a plank. There are several types, depending on the level of preparedness of the trainee. Do not forget about the correct technique: on straight arms, the hands, elbows and shoulders are at the same level, on half-bent arms, the elbow is exactly under the shoulder. The back is not stooped, the lower back is tucked up, does not fall down. The knees are straight, but not "locked", not arched.

Shutterstock / Vostock Photo

Squat In the squat, the target muscles are almost all the muscles of the legs and buttocks. The muscles of the back - the extensors of the spine - are involved as stabilizers. There are many types of exercises with different movement mechanics. They can be found and studied on the X-Fit Youtube channel.

Shutterstock / Vostock Photo

Lunges. They act by analogy with a squat. The same muscles are involved. There are different types of exercise that can be done to diversify the training process - on the spot, in a step, lunges back, “in scissors”.

Both in the squat and in the lunges, a lowered head, bringing the knees together, a round back are unacceptable - all this can lead to loss of balance, injury to the knees and spine.

Expert-methodologist of the federal network of fitness clubs X-Fit Ruslan Panov:

“First of all, it is necessary to control the technique. Often, beginners immediately begin to work in a mode of increased intensity, thinking that it is effective. But it's not. All joints have certain motion vectors, and if they are not followed, then the exercises become useless and even traumatic. Therefore, when we talk about the beginning of the training path, the most important thing to start with is setting up the technique. The study of movement techniques is called biomechanics. It is best to do this with a trainer on an individual basis.”

No matter where you train - at home, in the gym, at the stadium or on the beach on vacation - include core exercises in your workout. On squats, lunges, push-ups and the bar, you can build a complete workout. More advanced ones can use weights, increase the number of repetitions. The most important thing is the right technique, then the lesson will be effective.

The training program for girls in the gym for burning fat is an interesting topic, videos of a similar plan are replete with all kinds of services.

Unfortunately, one video is not enough to create an ideal figure: an accurate picture of the training course is not enough.

It is rather difficult to extract detailed instructions from the sea of ​​information on what to do and how to do it.

We tried to collect all the most important things about fast fat burning with the help of simulators.

Be warned: it just won't.

But what are difficulties when the perspective is a body without a single superfluous fold, which you have been dreaming of all your life?

The harder you try, the greater the victory will be! So, let's begin.

The fat burning workout program for girls in the gym - a combined method or a circular one?

When we first enter the gym, it is important for us to maintain a productive rhythm of visiting the sports club.

After solving this question, the next question arises: how exactly to train? With what intensity?

Exercises for girls in the gym to burn fat should be done using two methods:

1. Combined
2. Circular

The first involves mixing power loads and cardio.

The result is high-intensity training, in which the body does not have time to adapt to constantly changing conditions, and the fat burning process is much more effective.

The combined method is very convenient to use if you prefer to go to a small gym or training takes place in the evening when there are a lot of people.

Do one set on the machine and go to the elliptical or treadmill.

In extreme cases, a skipping rope will do. Due to this “mix”, the productivity of the process improves.

You will only need an hour to get a good effect from the workout.

The circuit method involves repeating each exercise until you complete one cycle. Then you can rest and start the second.

Usually there are at least three of them (more often). This is the ideal method for losing weight, as it is similar to strength shaping.

Each circle must be done as quickly as possible, ideally within the time frame.

It is impossible to pump up using the circular method, because small weights must be applied.

But the fat burns before our eyes! Include different muscle groups in the work, otherwise you simply cannot withstand such tension.

It should be noted that this method is not suitable for everyone.

It is necessary to have a certain endurance potential and a good sports form.

If you decide to go for a combination exercise, always start with running or a stationary bike.

This type of activity will help to warm up well.

Keep in mind that fat burning does not start immediately, take about twenty minutes for the first run, but do not arrange a marathon!

Watch your heartbeat, it should not exceed 160 beats per minute.

Do you choose circuit training? Move the most difficult exercises to the middle of the lesson, leave the simple ones at the beginning and at the end.

Prepare all the shells in advance, there should not be a long stop.

Below are workouts that are suitable in both cases. Using the circular method, simply remove the cardiopauses.

Tip: if you are new to sports, choose a combined style, it is easier to tolerate by an unprepared body.

Workout program for girls in the gym to burn fat. Slim silhouette and sexy curves

Any program in the gym for burning fat is easier to perceive if you have previously read the photo of the exercises, and even better - watched the video.

Not everyone can afford the services of a personal trainer.

But this is not critical if you have minimal sports experience and an inquisitive mind.

It would be ideal to order a few introductory lessons (in many clubs, when buying a first subscription, they are provided free of charge) and ask to show the technique of performing exercises.

Then it will be enough to write out daily tasks in your notebook and start the thorny path to your dream.

Day one: do the chest, legs and gluteal muscles

1. Start by warming up on any cardio machine. A bicycle is also efficient, but if you choose, stop on a treadmill. Ten to twenty minutes is enough.
2. Warm up your large muscles by squatting with a barbell on your shoulders. The legs are wider than the hips, the head looks forward. Come up to the rack, dive under the bar and put the weight on your shoulders by straightening your legs. The bar should not touch the neck, but be located exclusively on the deltas. Squat to parallel level, focusing on your heels.
3. Pump your hips, buttocks and legs with a press on the appropriate simulator. Sit on an incline bench and rest your feet on the platform. Having straightened them completely, move the limit valves and do the exercise. Girls are recommended to set their feet wide, socks look slightly to the sides.
4. And more cardio! It will make the workout more dynamic. Run without inclination, if you chose an ellipsoid, do not increase the load.
5. Deadlift ... where without it, only in this case the exercise takes place with straight legs. Take a barbell with a wide grip and take a step back. Place your feet close together. Lower the bar just below the knee and return to the starting position. The legs are slightly bent. Make sure that the spine is straight and the bar moves along the body.
6. Sit on an incline bench (set it to 40 degrees), prepare weights for yourself in advance. Lean on the surface, the head lies, the neck should not experience tension. Dumbbells in the hands are parallel to each other. The movements are slow and measured.
7. Use the butterfly simulator. Hands are uneven, slightly bent. At the peak moment of tension, lean forward a little. If a higher grip is used, the upper chest works, lower - the lower.
8. "Hitch" on any cardio machine. Try to make it to the end of the hour.

Tip: Try to start training on Monday and continue every other day. On weekends, you sleep well and recuperate, so the first workout of the week is often the most explosive, Tuesday is useful for recuperation. Customize the process according to your own well-being.

Day two: working on the back and stomach

1. Warm up with cardio. Run or do 30 burpees.
2. Well, if there are rings in the hall, in extreme cases, use a barbell or a Smith machine. Dive under the bar and, hanging on your hands, perform reverse pull-ups. You can easily adjust the height, and hence the complexity of the task.
3. Take dumbbells of average weight for you. Bend your legs slightly, arms moving along them. In the same position, the eyes look forward. In general, the pose resembles a skier. Squeeze your shoulder blades together with each movement. The elbows are pressed to the body and look up.
4. It's time for medium-intensity cardio. Try to drink more water. It is strictly forbidden to use belts and body wraps (wraps) during this practice. In addition to overheating, double the load on the heart and increased sweating, you will not get anything. Some believe that this way the fat is better out of the body. But this is 100% myth. Fat does not enter our body through the skin, and therefore it leaves in completely different ways.
5. Put your feet on the bench, your back on the mat, your hands behind your head. Twist the body, trying to reach the legs. A simplified version involves finding the legs on the floor in a bent position. It must be done to the limit, until you feel a strong tension in the press.
6. Sit on a bench and grab the edge with your hands. Straighten your legs in the air and forcefully pull them towards you. The body at the same time goes “back” a little, providing you with balance. Try to twist as hard as you can.
7. Cardio to choose from, as an option - a stepper. Hold on longer.

Tip: try to come to the gym at the same time. Gradually, the body will transfer the peak of activity to this hour. Exchange processes will be significantly accelerated.

Day three: for beautiful legs, buttocks, shoulders

1. Cardio warm-up at medium pace. If you chose the jump rope, do a series of cycles of 150 repetitions each.
2. For the next exercise, you will need a bench, a wooden (sports) box or stand. Take dumbbells in your hands or put weights on your hands. Step up the hill, alternating legs. The gaze is directed forward.
3. Lunges are considered one of the main exercises for building chic toned buttocks. Take dumbbells in your hands and step forward (in place or moving around the room) without going beyond the level of the sock. It is important not to fall down, but only lightly touch the floor with your knee.
4. Run at medium intensity for about twenty minutes.
5. The next exercise is best done while sitting. Sit on a bench with a back and firmly plant your feet on the floor. Take a barbell or dumbbell and with a straight back pull it (them) to your shoulders behind your head, then push it up. For these purposes, the Smith machine is ideal. Choose the width of the grip yourself: at the bottom of the movement, the forearms should be vertical.
6. Take dumbbells weighing 40% of your maximum. Bend your legs slightly and tilt your body forward slightly. Spread straight arms to the sides just above the horizon, but do not touch the hips below. Try not to sway while doing repetitions, this significantly reduces muscle tension.
7. End your training day on a cardio machine.

Tip: Do each exercise listed at least fifteen times.

Start each day with a tablespoon of cold-pressed flaxseed oil or fish oil capsules.

A well-established fat metabolism is the proper functioning of the liver, well-groomed hair and skin, a regular menstrual cycle and a fast metabolism. It is a shame not to use such potential for your own purposes.

Just make sure your kidneys are healthy.

“Drink water” is not new advice, but for some reason it is most often neglected.

Meanwhile, without water, weight loss will almost certainly stand still.

Drinking a few liters of good quality plain water, you will notice how small wrinkles disappear from the face, and the skin color itself becomes even.

You will be less hungry, and without a moderate diet, all efforts can go down the drain.

For active fat burning, reduce rest to 30-40 seconds.

Alternate the training of muscle groups as suggested in our program. If you want to get faster results - add the fourth and fifth training in the form of pure cardio.

Set a goal for yourself: 5, 8 or 10 km a day and honestly carry out your plans.

Instead of a late dinner, eat half a grapefruit. It will help to get rid of extra centimeters.

Studies assure that on average it will be possible to burn an extra kilogram or even a few.

The second option is low-fat kefir with fiber. She, like a sponge, absorbs and removes slags and toxins. It will be easier for the body to switch to a new mode.

Do cardio as soon as you wake up.

Morning exercise depletes the remaining sugar in the body, and you lose weight much faster. The main thing is to eat nothing.

If there are no stomach problems, drink your morning coffee without sugar and go to work for the future beauty of your own body.

Everything happens for the first time, but when you go to the gym for the first time, it's a little scary. How to set yourself up so that even the very first workout goes in a positive way?

So, the very first and most important thing to remember for anyone who is going to the gym is that you are not the No. 1 person, you are not a superstar and you are not the president - no one will pay attention to you, everyone around has their own program, their own set of exercises and their own goal. Of course, if you do not break the simulators and do the exercises in a completely wrong technique. But even in these cases, they are unlikely to laugh at you - they will rather offer help or explain what to do. Remember the simple truth - everyone once came to the hall for the first time, someone was fat, someone thin, but no one came here perfect. Therefore, every person who comes to practice already deserves respect, he has already done a lot - he realized that he was not perfect, admitted it and went to work on himself. This is the first step to victory.

Many girls who have never been to the gym and have seen enough of youtube believe that there are no overweight girls in the gym - they are all perfect, beautiful in tight clothes, made up and almost in heels. The reality is that people come to the gym to practice, not to get acquainted, to work on themselves, and not to try to impress. Figures and builds are completely different. Basically (in 90% of cases) girls wear leggings or tight sweatpants, sneakers / sneakers and t-shirts / T-shirts to the gym). I don’t see anyone in tops with a decollete and shorts, panties, and thank God. It's nice that the girls have an understanding that the hall is a place where you do NOT need to show off. Such an appearance distracts even me from training, to say nothing of men ...

My advice to you - start classes in the most comfortable clothes for you in which you feel confident and comfortable. So that you do not think about how this or that clothing sits on you, so that you are not afraid to bend over or raise your hands - nothing should fall out of nowhere. The best thing for the gym is a sports bra. I really like from Puma - a durable and comfortable piece of clothing. "Drags" the chest and prevents possible problems with sagging. Shoes for classes in the gym should be flat, pay attention to this. Raising the lower leg when working with weights is undesirable, it is only necessary when running for depreciation. Choose the clothes in the hall that you like and cheer you up, you should not buy all black - you are not going to a memorial service. Treat yourself to colorful laces or a T-shirt if you like that kind of thing.

Be sure to pack your hair and please do not wear perfume prior to training. Once, a girl was running next to me on the path, who generously poured Insolence on herself. I nearly suffocated.

It is advisable to take with you to the gym:

• Gloves- will help you avoid the appearance of corns and in which dumbbells and barbells will not slip. You can buy at Decathlon or Sportmaster.

• Wristband - wipe their sweat. We dress when we plan to do cardio.

• water- many take water with them, despite the fact that it is often in the coolers of gyms. I also take my own water in which you can pre-dilute l-carnitine or BCAA. We definitely drink during training. We breathe and sweat a lot, so it is imperative to replenish the water supply.

• Training diary- the most important thing. There is nothing funnier than a restless person who randomly walks around the gym and does something incomprehensible: either one simulator will torment, then the second. He has no circles, no approaches, so-so training turns out - about nothing. A training program is a must, without a program there is no result. Of course, the first month and a half, it is difficult to remember all the exercises, all the weights that you did last time, so we line the notebook and write down the entire workout. Exercises (name), approaches (how many), reps (how many) and weights (kg). Why are we doing this? Firstly, you can always look into the notebook at first and see what to do next. Secondly, you can write down all the information about the workout there and track your progress.

Do not forget that in the gym you will have to wash after training, so you should also bring a change of clothes, underwear, a towel and slippers with you. You also need to allocate yourself a comb, deodorant and a shower product, which is desirable to be suitable for washing your hair and body (so as not to carry a lot of bottles with you). L'occitane has such a remedy, and there are also plenty of them on iherb (in the category of children's products).

So, you prepared for everything and finally came to practice. Do you have a basic weight program that you made yourself/downloaded/watched on youtube? With a probability of 90%, this program will not suit you and will be too complicated. It is very desirable that at the first training session the technique of performing the exercises is explained to you. If you think that you looked at youtube the day before and remember exactly all the nuances, you are greatly mistaken. As soon as you approach the simulator, uncertainty seizes you, and now you are already sitting on the simulator and are afraid to do the exercise at full strength, because you are not sure of the correctness of its implementation. The first workout with a coach will give you confidence, you will understand how to do what, so you will quickly get used to it, because you will be in the company of an experienced person. There is nothing worse than coming in, not knowing what to do and leaving, thinking that you did not understand anything and spent time aimlessly. Do not be afraid to take a coach for the first few workouts - you personally need it, to do so is logical and correct.

In general terms about the first workouts: it will be difficult. On the first two, perhaps, I would recommend beginners without OFP to do without weights - just understand the technique, everything will hurt you anyway - mark my words. And there is no need to immediately grab the bars for the first couple of times and also hang pancakes there. Squat with dumbbells or in Smith with an empty bar, do lunges, do exercises on your arms and back (if yours are weak), first do them in simulators, and not with free weights (with dumbbells), simulators allow you to work on the muscle more pointwise, while no need to try to keep your balance and your hands will not shake as if you were holding dumbbells. In general, at the beginning, coordination is not yet so good, so I advise you to start exercising on simulators - it’s easier that way. The most important thing is to follow the technique from the very first lesson. BREATHE CORRECTLY. Exhalation is always an effort.

Regarding music and phones in the hall, I personally am not opposed to listening to my own music on the track, and not what is played in Europe + or in the playlist that will sound in your hall. The only thing is that between approaches and exercises, the phone is completely useless to you - do not catch crows, be concentrated on training. Our task is to feel the work of the muscles, while doing the exercise in the correct technique, and not just do it anyhow to put a tick in the diary.

A classic workout should consist of 3 parts (or 4) - this is a cardio warm-up (10 minutes of a track, ellipse or great), the workout itself (45-60 minutes), a cardio session after a workout (20 minutes), a hitch (stretching). Please do not neglect stretching from the first days, and then the recovery of your muscles will be faster and more painless. Thus, get ready for the fact that training, along with all the changes, will take you about 2 hours. 6-8 hours a week. Remember that this time is an investment not only in the figure. By visiting the gym you gain self-confidence, self-respect, you become stronger in many ways, more disciplined and responsible. This morning I overheard two women talking in the locker room. One of them has been going to the gym for three years and her comment was: “My only regret is that I didn’t start exercising sooner.” And you know, I have exactly the same thoughts.

I will probably write more about the training program for beginners separately. In the meantime, I look forward to your opinions and comments, as well as questions and suggestions on new topics for posts.

Hi all. Today a small article especially for beginners, for those who first time to the gym. Finally, you have become the proud owner of a gym membership, packed your bag and are ready to train intensively.

It is very important for every novice athlete, regardless of whether he wants to do bodybuilding professionally, as an amateur or just to keep fit.

The first impression you get from a class will show if you enjoy the sport, want to keep doing it, or decide never to cross the threshold of the gym again. Therefore, you do not need to rush and do all the exercises that you have only seen on TV, you should not try to hang as many pancakes on the bar as possible or sit in the gym until it closes.

The most important thing is to remember that you are still a beginner, and you are still very far from professional heights, and even if you have talent, you will by no means be able to cross this distance with one step.

Before the first workout is no less important than before all the rest. Before touching any projectiles, warm up your muscles well, as they say, disperse the blood through the veins, stretch the ligaments so as not to pull them at the first exercise. For the first warm-up, all the exercises that you remember from the physical education program at school are perfect.

Yes, yes, there is no need to be shy about doing this, because at school you did basic warm-up exercises. First of all, you need to run a few laps around the gym (if there is not enough space, and there is a treadmill in the gym, then it is perfect), then stretch all muscle groups from head to toe. Particular attention should be paid to the muscles of the neck, because the danger of their stretching occurs with any strong body tension.

Once in my youth, when I didn’t stretch my neck muscles well before training, I later regretted it very much - I pulled my neck, and after that I couldn’t turn my head all evening and all the next day. Since then, I never forget to stretch my neck well. For this, circular movements of the head and tilts of the head from side to side are ideal. Do it gently and slowly, without jerking.

Next, knead all the muscles and joints in turn - shoulders, arms, wrists and even fingers (just squeeze and unclench your palm several times). Circular movements of the pelvis, tilts to the sides will warm up the muscles of the back, and swinging the legs (forward, backward and in a circle), respectively, will stretch the muscles of the legs.

When you feel that the body is ready for exercise, that is, all muscles and joints move easily, and you feel pleasant warmth throughout the body, you can start training.

But the first few sessions can hardly be called a full-fledged workout, because until you get in shape, it is strongly not recommended to heavily load the body. If you do not believe the words, check for yourself - in the first workout, try to do all kinds of exercises with medium weight (I'm not talking about heavy weights) at least two or three sets, and the next day you will curse your impatience.

Of course, you can get out of bed and even go to work, study or business, but every movement will respond with unpleasant pain in the muscles, the ligaments will not want to stretch for the usual actions. For example, if on the first day you diligently did exercises for the biceps, the next few days you will hardly be able to fully extend your arms at the elbows, and if you did, then later don’t even think about sitting on a chair painlessly or, I’m not afraid of this word, toilet.

In general, with regard to the first workouts, the advice is simple - do a little and gradually. It is advisable to do introductory workouts in which you will take on different shells in order to understand how to deal with them and what muscles they act on. No need to do more than one approach per exercise or take large weights at once, even if others consider you a strong man. No need to rush to gain muscle mass, let your muscles gradually get used to the loads. Remember - the quieter you go, the further you will be.

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PS. By the way, I advise you to read nuances of technology basic exercises in .