As a newcomer to engage in the gym without a coach

warm-up

If you exercise not warmed up, greatly increases the risk of injury and reduces the effectiveness of training. Also, since you form wrong habits.

Warm-up - it is a mandatory element of the training. You can easily cause your muscles to a working state by following a simple procedure:

1. Use massage roller. These videos help to properly warm up the muscles of the whole body. here here Layfhaker told in detail what kind of tools and how to use them.
2. Five minutes engaged in cardio: Briskly uphill, work-out on the elliptical trainer or exercise bike. If you are overweight, do not run - Take care of your knees.
3. Be sure to make the joint warm-up and dynamic stretching. Here You will find a good workout video.

After that, you will quite warmed up to start the course.

How to create a training program

When you come into the room, you should already have a clear plan of action: what kind of exercise you do, which groups work out the muscles.

There are many training programs, but for beginners it is not necessary to try complex options without a coach. For a start is better to restrict the serial study of all the muscles.

Conditionally divide the body into several groups of muscles: biceps, triceps, shoulders, chest, back, buttocks, thighs and abs. If you are going to train twice a week, divide the muscle groups equally. For example, in the first workouts biceps, back, hips and press, and the second - the triceps, chest, shoulders and buttocks.

Here are a few exercises with exercise machines and free weights on different muscle groups.

Exercises for the legs and buttocks

Leg press in the simulator

With this simulator, you can move the focus on different muscle groups, simply by changing the position of the feet on the platform:

1. Legs at the top platform - emphasis on the glutes and hamstrings.
2. Legs at the bottom of the platform - the emphasis on the quadriceps.
3. Narrow of foot - emphasis on the outer part of the thigh.
4. Wide stance - emphasis on the inner thigh.

Here's a video with the technique of the exercise:

Lead Foot in the simulator

This exercise works out fine buttocks. Bends the leg back up until the lower leg will be parallel to the floor, but not unbend your knees completely. To get a better work out the muscles, lower leg to the original position slowly.

squats

This is a basic exercise with a huge number of variations: with a wide stance or on one leg, with a barbell or dumbbells, with elevations or jumping out. Here Layfhaker detail parses technique performing sit-ups, and this article There are several variants of squats and other exercises for the thighs.

lunges

Another exercise with lots of variations. Lunges can be done with her weight, barbell or dumbbell, moving around the room or on the spot.

During a lunge, take care that the knee front foot was exactly above the heel. Slightly tilt the body forward, you move the focus on the buttocks.

Deadlift

This basic exercise is considering not only the muscles of the thighs and buttocks, but also the extensor muscles of the back and the trapeze. Start with the classic deadlift, but do not take a lot of weight.

Here's a video with the technique of the exercise:

Study the other to vary their workouts exercises for the thighs and buttocks.

Exercises for the back

hyperextension

This exercise strengthens the extensor muscles of the back. It is perfectly warms up and prepares for an important basic exercises - deadlifts.

If you want to pump it back muscles, not the legs, start the exercise from the position when the body is a straight line with the simulator. Then lift the back, bringing together the vane and giving arms back. Hold this position for 3-5 seconds.

Link block lower abdomen

The key to this exercise: pull the unit does not need arms, and back. During traction fix the back of the blade and can be reduced. The video shows the equipment and features of the exercise:

Link upper block to the chest

This exercise also helps to effectively build muscle back. The video below versed technique and perform basic error:

Exercises for the chest

Barbell bench press

This basic exercise uses and the pectoral muscles and triceps and deltoids. The emphasis can be shifted by changing the grip: the bench press close grip triceps greater loads and wide - the chest. Also, the focus shifts to the chest, to take the post reverse grip, ie the palms facing you.

In the video versed performance technique exercises:

Exercise in the simulator for pectoral muscles

This simulator allows to perform exercises that load only the pectoral muscles. Do not unbend his hands full at the endpoints, do the exercise smoothly.

Dips with forward tilt

If you still can not perform dips without the aid, use the gripper or a special tutor for support. To focus went to the chest, tilt your body forward.

The technique of the exercise, you can see in the video:

In this article You can find exercises to the chest in the pictures.

Exercises for the triceps

Reverse push-ups from the bench

Try not to raise your elbows to the sides. If you allow the mobility of shoulders, lower yourself until the elbows in the corner did not reach 90 degrees.

Extension arms on the block

This exercise can be done with a conventional or a rope handle. The back is straight, your elbows are close to the body and does not shift.

Exercises for the biceps

biceps curl with a barbell standing

This is a basic exercise that helps a good work out biceps. Here's a video with the technique of the exercise:

Lifting dumbbells

Unlike previous exercises, lifting weights, you must rotate the brush, as this provides an additional load on the biceps. At the bottom of the brush should look at each other, and during the ascent - to turn to the body.

Exercises for the shoulders

Bench press barbell with breast standing

Before this exercise should do dynamic stretches shoulders: grab a stick or expander, and a few times to move the direct hands behind his back and then forward again. During the stretch or bend the elbows. The closer you put your hands, the more effective will be stretching.

During benching take away the bar behind your head. If it stays in front, this badly will load back.

Lifting dumbbells to the sides

When you exercise your elbows should be slightly bent. Do not lift the arms above the shoulders - it may cause impingement syndrome (inflammation of the rotator cuff).

Breeding dumbbells while sitting in the slope

The housing is tilted forward, back straight. Arm movements are similar to the previous exercise.

In this article You will find analysis techniques perform other exercises for the shoulders.

Abdominal exercises

Twisting with their feet on the hill

Put your feet on the platform, you eliminate unnecessary load on the iliopsoas muscle and harm to the waist. If you want to complicate the exercise, grab a medicine ball.

Planck on an unstable support

Planck is working perfectly all the muscles of the core. To complicate it, you can put your feet on the unstable footing: in the loop or medbolyAs shown in the photo.

Lifting the legs in vise

In a simpler variant you need to pull to the chest only knees.

If it turns easily, try to raise the straight legs to the horizontal bar.

How to choose the right weight and the number of repetitions

Take a weight that you can do the exercise 5-8 times. The last repetition should be carried out with the effort. If you can easily do all eight times, it means that the selected weight is too small for you.

Perform three sets of 5-10 times. Rest between sets should be 1-2 minutes between exercises - 2-3 minutes.

If you are performing the exercises without weights, you need to do more reps to properly load the muscles. In these exercises are performed three sets of 20 repetitions.

After training

After a workout, be sure to make a banner: it is necessary to relax the muscles that worked. IN this article You can find exercises for stretching various muscle groups, and here - exercises with the tape-expanders.

From the first training is necessary to pay attention to their nutrition. Of this article you will learn that there is a before and after exercise to speed up your progress and do not harm the body.

Anything do not hesitate to listen to your body and have fun.