10 rules that will help to overcome the fear of the strength training
Sport And Fitness / / December 19, 2019
Paradoxically, but, despite the thousands of articles on the benefits of strength training, many people choose a simple, but a long way under the name of "fitness". Unfortunately, this concept is discredited because of the large number of organizations whose activities are directed at anything, but not for a result to the client.
No one denies that there are positive elements in any sports activity and the longer it is, the better. But when it comes not only to well-being and fun pastime, but a correction figures, the deeper changes at the psychological level, it is not without strength training do.
Here are 10 rules for those who want to have fun while practicing hard and the result.
Rule number 1. Set a goal
If you're not going to the Olympics, it is necessary to enter smoothly and long-term objectives set in the training mode. It is possible and in the first month of training to squeeze a maximum that you could not imagine, but worth it short-lived pleasure of its capabilities to the rest of the year to know all the doctors in the city of names?
Rule number 2. Do not chat
You must clearly remember why you're in the room, should understand why you these sit-ups and push-ups, which you clear control and composure. Weight training will not tolerate fuss, long pauses between sets and conversations during runtime. In training must be hard, if you wish to just train and not talk to your friends, have fun and lose precious time wasted. If you want to get results, you need a smooth and correct breathing, the maximum concentration on the sensations and awareness of what muscles are working.
Rule number 3. Do not be mad
For many there is fear when they hear about the work with weights and its own weight. Fear of failing to do some exercise physically, the fear of overstrain or something stretch, fear overinflated, fear of misunderstanding, which system to choose. First you need to understand what resistance training or a body weight to develop strength, prevent violation of posture, correcting figure and strengthening not only the muscular system, but also increase the strength of bones, ligaments, and tendons. This is especially important for those who are engaged more in some sport further - especially extreme.
Rule number 4. Anatomical atlas - your handbook
Study the structure of the body and muscle groups. The more the understanding of the organism, and the less thoughtless mechanical movements, the more high-quality work in training.
Rule number 5. Forget the pancakes
When you're just starting to exercise, the first thing is to learn the correct technique of basic exercises. Therefore, in the beginning of the path of the power train exercises with my weight, or with a blank stamp. If you want everything to go smoothly, forget about the pancakes at the bar. And about zhirnenky, with meat or jam, too.
Rule number 6. No forever alone in the room
When a person falls into the unfamiliar environment, he feels completely natural fear. With a simulator to start, what side to approach the dumbbells like to ask these huge strokes to release the bench or the bar. To overcome this fear, be sure to take a few lessons with a coach (usually in the exercise rooms instruction included in the subscription price) and ask as many questions. If you are totally against the coach, then take someone from the friends who have long been engaged in order to adapt more quickly.
Rule number 7. Do not make yourself an idol
Visitors to the hall, which will inspire you with the figure found on the internet training program from the famous athletes or articles on how to become a favorite actor makes 150 kg. You take the same weight (despite the fact that these people are involved in three times longer than you), do as much approaches, as described in the application, and then do not understand why you feel dizzy, and your back is already required surgeon.
You have to follow your program, not trying to outdo anyone. Healthy competition is necessary, but only with sufficient experience of training. Do not look around, do not be distracted to other people's advice, discarded silly thoughts to repeat the same thing doing more experienced guys, and the next program, which amounted to a coach or you yourself, if you know your body. You will feel that you are ridiculous and do everything slowly in comparison with others, and, most likely, it is, but never forget that everyone in the hall was once the same.
Rule number 8. The Notebook
Be sure to write down what was in training (weight with which you do the exercises, number of sets, or street workout time in which could meet). 1-2 months compared indicators and track progress. This will motivate you to continue exercising. Without making such records, in a week you already forgotten that it was in training. And you will feel that you are standing in one place, and this may lead to the rejection of the occupation in general.
Rule number 9. hide
When you just start to go to the gym, you're still very vulnerable, and because the reaction of friends at the sudden appearance of a new hobby in your life may not be very motivating. Many will try to dissuade you or speak scornfully about "stupid pitching." The first month or two - no sports news. Get used to the load, to the regularity of training, the first results, and then take the phone and do selfie. Especially the "before" and "after", it will motivate to pursue not only you, but someone from your environment.
Rule number 10. Choose the day of battle
Choose any sporting event and sign up. Let it will not be "Mr. Olympia", start with mini-tournaments on the basis of the local club. Clearly indicated the date when you have to show the result, it will help to create a system of training and not to stray from the planned vector.
Think less about possible errors, try, stuffed cones, study and gain experience. Iron world is waiting for you. And an excellent figure, too.