How not to screw up in the gym: 5 tips for beginners
Sport And Fitness / / December 19, 2019
So, you have already done, since made the effort and came to his first training. What's next? With group lessons is clear: the coach will tell all and show, adjusted where needed, and guide to the right path. But what to do trenazhorke?
In the hall there is always a duty manager, who will hold you for at least a brief tour and explains how to use the equipment. However, he trained you will not. At this point, you yourself will have to decide what to do.
1. Do not overdo it
With training everything as a tan: for the first time always seems to be small and can be a little more, but it turns out the next day that you exceed your rate in two or even three times. Yes, you have come to the gym, and you probably have around the big and muscular guys who compete serious iron, but take a lot of weight, but not to be ashamed, foolish and dangerous!
Your muscles start pitching have no idea how to work with the weight. And if you want to make this day became the first and the last, select the average weight and run with it 3-4 exercises several approaches. You can generally go through all the fitness machine and just try to work with each of them with a light weight, in order to understand the principle of action and to listen to their own feelings.
For the first workout can take 10-40% of the maximum weight you can lift. You can also use online calculator.
2. Make a training plan
Usually, beginners start with four basic exercises: deadlifts, squats, bench press from the chest and abs. But to build a workout exclusively of them wrong. Always have extra exercises for the same muscle groups, which can be done with less weight and are a little bit different force to work your body. Desirably alternately "repel" and "pull": after benching rod from the upper unit to perform chest thrust.
3. Do not forget to warm up and cool down
Any workout requires a warm-up, during which wakes up your body and activates the nervous system, preparing the muscles to work, and we have - to the fact that to be a good sweat. Highlight at least 5 minutes an easy stretch.
Cooling down is just as important as the warm-up. So you calms your heart and breathing, dilated scored after exercise muscles, helping your body and ridding yourself of the pain in the muscles and ligaments, or at least weakening it for the next few days.
4. Keep a diary
You will be able to monitor your progress only when all begin to burn. If you during the month will be performing bench press from the chest to the weight of 80 kg, it is quite natural that for development You will need to increase either the weight or number of repetitions of at least 10%.
Diary will help you to understand what days of training are easier than to change your feelings and when comes time to move forward.
5. Do not forget about sports nutrition
Your muscles recover quickly after exercise, you need to give your body a chance to replenish reserves of energy and building blocks for muscle. This can be done during the opening of the carbohydrate and protein windows: carbohydrate window opened for 40 minutes and protein - within 60 minutes after training.
If in a simple way, you need to drink protein shake (This could be a special sports drink or shake with banana) and supplement it with a snack than carbohydrate. Another tasty home version that covers both of these windows - a smoothie of skim cottage cheese, fruit juice with pulp (peach or plum are perfect) and a couple of spoons of honey, if the juice unsweetened.
And finally,
Do not be afraid to come up and ask a trainer on duty, if you do not understand something. Do not listen to random people's councils. Do not worry about how it looks funny: all were the same when we started! And if all of a sudden it happened, that training missing, Be sure to try to fill the day, any other physical activity, of course, if a pass is not associated with poor health. And then over time, you will necessarily friends, favorite coach and a healthy body!