How to create a training program in the hall

Usually people go to the gym with a purpose, to achieve which need a clear program. For individual classes training structure and timetable for the coach thinks you are. The same, albeit to a lesser extent, is happening at the group lesson. But what if the next coach is not? Create your own exercise program! Do not miss the lesson, right?

So any exercise program consists of three parts: water-preparatory (the same warm-up), the main and final.

In the water-preparatory part your task is to turn all the systems of the body, warm up, test them and confirm full readiness to move to the next level. Warming should last about 10 minutes.

At run time, the main part, you solve the main problem, which depend on your goals, whether it's slim legs, round butt or imposing biceps. The duration of this part depends on the load and selection of exercises. The average length of the main part - 30 minutes.

The final part involves a gradual reduction in the load and bring the body into a state close to that in which it was before the start of training. Hitch usually lasts about 10 minutes.

Since the purpose of each has its own, the total length and the load can be different. For example, the main occupation, during which you will work out certain muscle groups, achieving this goal can be quite intense and last from 45 minutes to one hour. If this sub-option, a warm-up and light shake, so that the body does not withdraw from the load, the load should be small, and the time of such activity can take quite a bit.

Rule number 2. Try not to get hung up on one and the same exercise or set of exercises as well as our body fairly quickly adapt to new stresses and eventually the effectiveness of the exercises will be decline. It will also be useful to periodically change the methodology.

Choice for training exercises

If you decide to perform a comprehensive training (ie for the entire body), then you will need to choose 1-2 exercises from each section, which is usually followed in a specific order.

• Quadriceps: Squats, lunges, squats on one leg, jumping on the box.
• Buttocks and hamstrings: lift thighs, deadlift, deadlift with straight legs, climbs on a step, the slopes of "good morning" (barbell or bodibarom on the shoulders).
• Chest, shoulders and triceps: Chest Press, clean and press, dumbbell bench press lying, or at an angle from the bench press, push-ups.
• Back, biceps and forearms: the standard pull-ups, pull-reverse, pulling the dumbbells to your chin.
• Press and lower back: plank, side plank, press on fitball, lifting the legs in vise, "climber", jumping from lifting your knees to your chest.

The recommended number of approaches for each exercise - 2-5. The total number of approaches, from which your training will consist, can range from 15 to 27 - is volume, which will help you to keep yourself in good shape, grow and do not overworked.
The recommended number of repetitions in one approach - 8-16 times. If you can more without harming your body - carry or take the extra weight.

Do not forget to perform an easy stretch (20-30 seconds) "working" the muscles after performing approaches.

examples of approaches

For example, with a light weight, you can perform 32 squats lunges on each leg with a change of rhythm. change of foot is every 8 repetitions. EXAMPLE rhythm shifts: squat 4 account, for 2 account, for each account, three "springs" below, eight "springs" and static in the bottom 8 counts.

Your job is to squat in a lunge might look something like this:

• 2 Repeat 2 account;
• 8 repetitions for each account;
• 4 Repeat 3 "springs" at the bottom;
• 8 repetitions for each account;
• Repeat 2 to 8 "springs" at the bottom;
• static bottom 8 of accounts;
• 8 repetitions for each account;
• change of foot.

The above example is taken from the standard group fitness classes and is intended to mainly for girls, but those rare guys who zahazhivayut to such training usually take weight 10-15 kg. If you take a really high weight (20 kg or more), whereas the structure and the number of sets is changing. With this weight is enough, and the most common 8-16 repetitions. Can be added to the end of the static on 8 counts, if the weight is relatively small.

Try to work with a friend to your body weight, change it after the trial and exercise use the above algorithm: 5-6 exercises for different body parts for 2-5 approaches for 8-16 reps in approach. Also not recommended without a coach complex exercise requiring careful monitoring. Physical activity should be fun and health, does not traumas and problems. ;)