22 typical rookie mistake in the gym

Experienced athlete - of what not to do if you started going to trenazhorku, and how to organize their training.

Anatoly Shpakov

Sport Rugby Master. Fitness maniac. Travel blogger. Superpapa.

I have many years engaged in sports, first in the business of rugby, then, when finished, constantly I went to the gym. It was for me a way to maintain muscle tone and be in shape. In this article, I want to understand the frequent beginners error and tell you how you can avoid them.

Errors in the classroom with a trainer

1. coach conversation with the client during execution of exercises. It is important not only to do the exercises correctly, but also to breathe. Talking during categorically unacceptable.

2. Lack of control trainer for proper technique. Watch a video demonstrating all the exercises that you write out the coach.

3. Too big break between exercises. If you want to talk about life and do not mind the money spent on training, then communicate with the coach. If you are in the room came to work, the value every minute. Less talk - more benefits.

4. The continued training program. Let the coach will tell you all about the training process, which you will. You must clearly understand where you start, what do you do, what kind of results and training are waiting for you in a month, quarter, six months.

5. Training with the uncomfortable coach. You pay the money, so at least have the right to change the coach every day. If you come to the hall for the result, then find such a specialist, who will work with you. The main thing - not to go to extremes, when the coach you will have to load wildly.

Errors in self-study

6. Lack of exercise program. She must be. No matter where the program will be written: on a piece of paper, in a notebook or on your phone. However, the very fact of its existence does not guarantee the effectiveness of training.

7. Improper technique exercise. Correct technique - it is an effective workout, active growth of muscle mass and lack of injuries in the future. Study in advance the correct execution of the exercise equipment.

8. Lack of insurance when working with large weight. Ask your trainer on duty to insure. It is his duty - to help people in the hall. Many are embarrassed.

9. Performing exercises with someone on the same simulator. You do not have to share the projectile simulator or with another person.

10. Tightness. Remember, pitching in the room too, with a start somewhere.

Common mistakes

11. Jogging on a treadmill as a warm-up. A good warm-up - is the key to a lack of injuries. Do it right, moving from top to bottom of the body.

12. Implementation of the new exercises with heavy weight. Start with a small weight and gradually increase the load. It is much more efficient in terms of muscle growth, and also help to keep the correct technique.

13. A different number of approaches for different exercises. For each exercise, do 4-5 sets, while 2-3 should be a warm-up, and the rest - the workers. This is to ensure that your muscles have adapted to the maximum load. For heating, use in the range of 30-70 wt% of the worker.

14. Frequent and irregular breathing. Remember, each exercise is not only the performance of equipment, but also breathing technique.

15. Frequent changes of the training program. The program should be changed at least two months. Only then training to be effective.

16. The absence of progression in the load. In each subsequent workout weight projectile to be slightly larger than the last time. For example, in bench press medium with a weight of 50 kg for 10 repetitions the following Wednesday - 52.5 Kg of 10 repetitions. If you can not do the exercise 10 times, do as much as you can, and move on to the next weight when do 10 reps. Due to the constant increase in the weight of your muscles will grow to become more resilient, beautiful shape will not make you wait long.

17. Too much or little time in the room. Training should go a maximum of 80-90 minutes, not counting the cardio.

18. Not only the basic exercises in the program.these exercises and called base, as are the most effective for a particular muscle group.

19. Too many workouts per week. Often a lot of trained professional athletes. Beginners enough three workouts per week.

20. Bad habits. Remember, alcohol and sport - are incompatible. If you drink, then at least two days, forget about sports. The heart is not iron. Alcohol kills protein synthesis.

21. A lot of weight on the bar. For muscle growth is not weight is important, and time spent muscles under load.

22. Unsystematic. Make exercise program and stick to it. It is important to start training with the big muscles and small finish.

Tips for beginners

1. Make the program for a week and work on it for at least two months.
2. Three workouts per week for a beginner enough.
3. Each day of training - 6-8 exercises of 10-12 reps. Each exercise - 2-3 warm-up approach (30-70% of the operating weight), two working approach.
4. Rest between sets - up to 90 seconds rest between exercises - 120 seconds.
5. Be sure to mash.
6. During the workout progresses from the large muscle groups to small.
7. Learn and remember the performance of the technique all the exercises included in the program.
8. breathe properly.
9. Required progress in the balance.
10. Less talk - more action!