How to go to the gym correctly. First time to the gym: a detailed guide for beginners

A man can go to the gym to lose weight or build muscle. But at the same time, few people initially know how to exercise correctly and effectively on exercise equipment in the gym. Therefore, a beginner should definitely familiarize himself with the advice of trainers.

How to start working out in the gym correctly and safely?

Before starting your first classes, you should exclude possible health contraindications. Serious loads, especially power loads, can adversely affect the state of the cardiovascular system, and with existing injuries they can lead to disability. Therefore, before visiting the gym, it is a good idea to consult a doctor.

For maximum effectiveness of training, it is very important to correctly create a program of cardio and strength training. An experienced trainer can help with this, who will select a complex that takes into account both the physical condition of the body and the desired result, and will also monitor the correctness of the exercises.

A beginner should also remember that intense, energy-consuming exercise in the gym requires adherence to a certain regime, otherwise there will be more harm than good. Firstly, it is extremely undesirable to exercise every day - the effect of overtraining in a week or two will discourage all desire to go to the gym. Secondly, it is necessary to fully rest at night, otherwise a tired body will not build up the desired muscles, but will wear out.

Thirdly, proper nutrition is necessary. Both coaches and doctors pay increased attention to this aspect. For muscles to grow, they need a constant supply of protein, which can be obtained from meat, poultry, fish, and cottage cheese. For endurance during training, slow carbohydrates are important, the sources of which are porridge, pasta made from durum wheat flour, and whole grain bread.

How to work out in the gym correctly for a man?

You need to start training in the gym with a warm-up and stretching. One effective way to warm up your muscles is to run on a treadmill for 5-8 minutes. Then - stretching exercises, which can be used to complete the workout.

There are two main approaches to training. The first is practiced by powerlifters, whose goal is to quickly build muscle. To do this, athletes try to squeeze out as much weight as possible in a small number of repetitions (1-5). They also practice an average number of sets, long rests between repetitions (3-5 minutes) and frequent training (every other day).

Bodybuilders who want to maximize their endurance have a completely different approach to training. They work with light weights, but do more repetitions (6-12), rest less between sets (1-2 minutes), but more between workouts (2-3 days).

The program of training on simulators should include exercises for all muscle groups - lifting the torso, legs, squats, push-ups, bench presses, etc. They start training by working on the largest muscles, then proceed to small ones, but if work with a certain muscle, you need to start with it.

How to work out in the gym correctly to lose weight?

A program designed for weight loss includes cardio training and strength exercises with light weights and a high number of repetitions (10-12). Exercises on cardio equipment (exercise bike, treadmill, elliptical) effectively help get rid of fat, and strength machines are needed to work out muscles and create a beautiful body silhouette.

Want to get your body in shape, increase strength and improve endurance, but don't know where to start training? We tried to collect only useful and verified information about the gym especially for beginners.

Today you will learn:

• what is a modern gym like?
• how much does a subscription cost and whether you need to buy it;
• how to properly prepare for training;
• why is it important to have a personal trainer.

You will get answers to these and other questions from our new article.

How the gym works

A fitness center or training room is a specially organized space in which everything is subordinated to a single goal: to provide visitors with comfortable and safe conditions for sports activities.

But not all existing centers are equally useful. There are rooms with limited space, located in basements, poorly ventilated or insufficiently comfortable rooms. The successful choice of the gym depends on the mood, desire to study and ultimately the result.

The hall is divided into several functional areas:

1. Cardio zone - here there are exercise machines for developing and strengthening the cardiovascular system, increasing endurance and weight correction.
2. Free weights area – classes with barbells and dumbbells are held here.
3. Strength zone – strength training takes place here using machines.

The modern halls have a reception where friendly and pleasant girls sit who will answer all your questions and show you where to go, as well as a locker room, a shower, a fitness bar with drinks and special meals for recuperation. And of course, there is a staff of personal trainers ready to help at a moment’s notice.

Where to start working out in the gym

You should not immediately start with intense training on strength or cardio equipment. First of all, you don't know the technique. Secondly, without preparation and warm-up there is a high risk of injury.

Tip: Start by talking to your coach. Let an expert create a customized program for you based on your current fitness and training. And remember that a healthy body is not only about daily exercise. This also includes proper nutrition, proper sleep and proper recovery.

The basis of effective training is a reasonable approach. This applies to all parameters: intensity of exercise, increasing weights, adherence to the daily routine. It is important to correctly and clearly formulate the main goal of training for yourself personally. What exactly do you want: gain muscle mass, lose weight, correct your figure, become stronger and more resilient?

Even if you decide to study on your own, professional advice and supervision at the initial stage will definitely be needed. Without the participation of an experienced “specialist,” you will make a lot of mistakes and waste a lot of time.

Basic training rules for beginners

• never skip a warm-up - without it, you expose your muscles, ligaments and bones to the risk of injury and damage;
• clothing should be as simple and functional as possible;
• the first training time should not exceed 40-45 minutes;
• for the first few months, do not train more than 2 times a week;
• consultations with a professional in the first week are mandatory;
• eat no later than 1.5-2 hours before training - protein and carbohydrate foods are preferable;
• after training (about 30-45 minutes) it is also better to eat to restore calorie consumption;
• Bring water with you (at least 1-1.5 liters) - you must drink during classes to prevent dehydration.

And a few words about class time. It is determined strictly individually depending on the characteristics of the organism. For some, the peak of physical activity occurs in the morning, while for others it is more comfortable to exercise in the evening.

Do I need to buy a subscription?

It is in the best interest of any gym to gain clients on a long-term basis. Therefore, administrators, managers and owners will definitely persuade you to purchase a subscription for long periods - 6 months, a year.

But such a purchase is not always advisable. Tomorrow you find a hall with more suitable conditions, and then what? Not all companies are ready to return your money upon request.

“Experienced” advice: look for an institution with flexible conditions. To get started, buy 4-5 one-time visits to test the equipment, get to know the staff and assess your comfort level. Perhaps your desire to practice here will disappear after the first training session.

If you liked everything unconditionally, it makes sense to purchase a long-term subscription. Its presence is a kind of motivator and stimulant: the money is paid in advance, which means you need to work it off to the fullest.

The cost of a one-time lesson and a subscription depends on the level of the hall and the city in which it is located. The price range is from 150 to 500 rubles per lesson, and from 800 to 3500 rubles. for a month of “unlimited”

Training program for absolute beginners

If this is your first time in the gym, you should not start with complex and difficult exercises. Even if you have watched 100,500 training videos on YouTube and are confident that you are in amazing physical shape, forcing the load is an unreasonable risk.

Girls and boys, as a rule, have different training goals. Women want to lose weight, and men want to build muscle and become stronger. Therefore, their programs will be different.

Sample plan for men:

1. Warm up (10-15 minutes). The ideal option is exercise on a treadmill, exercise bike, or jumping rope.
2. Leg press (3 sets of 15 reps).
3. Leg curls (2x15).
4. Pull-ups on the horizontal bar (3x5).
5. Press on a machine for the pectoral muscles (3x15).
6. Shoulder exercise (3x15).
7. Dumbbell curls for biceps (3x10).
8. Triceps block raise (3x10).
9. Ab crunches (3×20).

This is a basic set of exercises for beginners in the gym. In the future, you or your coach will supplement it depending on the sensations and first results.

Program for girls:

1. Warm-up (with stretching).
2. Hanging leg raises (3 sets of 5-10 reps).
3. Pull up - as much as possible.
4. Leg bending from a lying position (3x15).
5. Squats with a bar (2x10).
6. Upper block row (shoulders) (2x15).
7. Dumbbell bench press (3x15).
8. Press crunches (3x15).

Rest time between approaches is from 3 to 5 minutes. This is exactly what is needed to restore strength and reduce lactic acid levels.

A preliminary plan disciplines and makes the process more meaningful and effective.

Programs for beginners are designed in such a way that they work all muscle groups at once, loading them evenly. After 2-3 months, you can move on to split training, when the program is divided into parts, each of which is performed on different days. We will write about this in detail in our next articles.

What to take with you

Come to the gym prepared - this will save you from inconvenience and make the training process easier.

If you don't have a spacious gym bag, buy one. The more experienced the athlete, the more impressive his equipment.

The best clothes for neophytes are shorts and a T-shirt, and shoes are sneakers or sneakers. Some athletes recommend wearing special gloves - they will protect your palms from slipping and blisters when lifting weights.

Be sure to bring a towel to wipe off sweat from your body and face. If you're going to shower after your workout, take flip-flops.

Music helps many people maintain their mood and maintain rhythm. In this case, you will need a player.

Useful nuances

If you are serious about results, start keeping a training diary from your first workout. Numbers never lie: with them you will know exactly whether there is progress, whether it is worth increasing the load, how many approaches you do and how much time you devote to classes.

Full recovery after exercise is a whole science. You will need energy-dense, high-calorie foods, preferably with a minimum amount of fat. A chocolate milkshake or special bars for athletes are suitable.

During classes, try to disconnect from everyday and professional problems and fully focus on physical sensations. Believe me, the exercises themselves perfectly relieve tension and form the right emotional tone.

It is better to turn off your phone completely during the training (unless, of course, you are expecting an important call). And if you are talking with someone, do it outside the room: nothing disrupts the mood more than extraneous conversations.

And the last piece of advice: do not use perfume or deodorant with a strong smell before training. Sweat plus perfume is not the most pleasant combination.

One visit to your local gym and you feel like you're entering a matrix: lots of equipment and you're not sure you know how to use it. In this article we will look at what types of exercise equipment there are in the gym and how to exercise on them.

Below you will find reviews of the most popular sports equipment, their types, what they are intended for and how to use each of them for maximum results. All descriptions are accompanied by photos of the equipment itself, the muscle groups they work, and a video with the correct technique for performing the exercises.

We have compiled this equipment guide to provide detailed information about all types of fitness club equipment in one place and how to use them. This guide will help you create an effective exercise program.

Description: In the case of performing squat exercises. In fitness and strength training, this exercise trains your body completely. All serious training programs should include this machine.

Pro tip: Squat until your thighs are parallel to the floor. Squatting this low is essential for proper execution and ultimately a strong core, legs, and back.

Try to keep your knees level with your toes, and your buttocks should arch as you squat. Don't arch your back, keep your head up and tighten your abs to make the squat easier.

The placement of your legs should be slightly wider than hip width, and both legs should point slightly outward.

Working muscles: Squats primarily target the hips, joints, glutes, quads, and hamstrings.

Video

Barbell

Description:

An additional part to the squat rack. The barbell is the most important element for strength training, it holds free weights or sometimes weights (plates) are attached to its ends.

Pro tip: The barbell is perhaps the most versatile of all gym equipment. You can do hundreds of different exercises with these iron bars.

A common technique used in barbell exercises is to have good posture and keep your body from swinging; so that your body remains stabilized, such as when doing exercises on a machine.

Because it's very easy to cheat and swing your body to make the exercise easier, so when using a barbell this way comes a word of caution - injury.

It is extremely important to remain careful when performing exercises with a barbell, especially when lifting it from the floor or vice versa, as this is when the risk of injury is especially high!

Working muscles: Almost every muscle is used when training with a barbell, especially when performing deadlifts. To better understand what exercises to perform and what muscles they affect, check out "hundreds of barbell exercises" (link) and try them the next time you're at the gym.

Video:

Bench Press

Description: Used for an upper body training exercise where you lift a weight upward while lying on your back. Do you want perfect breasts? To do this, use this particular simulator.

Pro tip: When you do the chest press, don't arch your back; this means your feet are too low. Try not to move the barbell away from your chest, even if you think it makes you look super macho.

Also, do not lower the barbell onto your neck or stomach, as this can cause serious harm as you carry excessive weight and lose control, even momentarily.

Finally, don't lock your elbows as you lift the barbell fully, keep your head, legs, and back straight.

Working muscles: Biceps, triceps, latissimus dorsi, chest, upper back. There are many techniques for performing chest presses, but the 3 most important are: close grip, wide grip and narrow grip with elbows inward.

Incline Bench Press

Description: At its core, it is an elevated bench press, but the elevation affects the muscles used.

Pro tip: Typical mistakes that people tend to make when doing incline presses are setting the bench at an acute angle (more than 50 degrees), arching your back, moving the barbell away from your chest, locking your elbows.

Try to avoid the above mistakes by keeping your body straight and keeping the incline of the bench below 50 degrees.

Finally, the position of your thumb is important. Wrap your thumbs around the bar as opposed to your fingers, this is a more natural grip and safer for lifting.

What muscles does it work? The upper chest is angled, as are the shoulders and triceps. Dumbbells are also often used instead of a barbell.

Hummer - lever trainer

Description: A favorite among athletes, it focuses on explosive strength.

Pro tip: When using the machine, do not put too much stress on your triceps. Also avoid locking your elbows when lifting weights, and also try to maintain equal strength in your arms.

Target muscles: Different lever trainers target different muscle groups. First of all, the chest, then the shoulders and triceps, trapezius, etc.

Description: The machine is very versatile in terms of the number of exercises and types of exercises that can be performed by attaching handles to the end of the cables.

Pro tip: When you use a machine, it is very important to use the correct weight. If you are underweight, you will not work effectively; if you are overweight, you will overexert your muscles, which can lead to injury.

There are many different types of exercises that you can do on this machine. Such as the press, which affects your traps, shoulders and triceps. There is also a one-arm crossover, which also affects the trapezius and shoulders, but also the biceps.

All these types of exercises make the machine one of the most powerful anywhere.

Muscles involved: The connected design and versatility allow you to significantly hit every muscle in the body. The example below demonstrates a cable crossover exercise targeting the chest and shoulders.

Description: The first piece of equipment that most people think of when they hear “bodybuilding”. Different weights, but the same concept, handles with plates on opposite sides. An integral part of any training program. There are even adjustable weight dumbbells.

Pro tip: Dumbbells have many advantages, mainly that they are not expensive compared to other exercise machines. But when used correctly, they can offer as much, if not more, than some more profitable equipment.

When you work with dumbbells, try not to lock your elbows and don't force yourself to do the last few reps unless you have a friend or spotter nearby at the gym.

Dumbbells force you to work other muscles, even if you are training some of the primary ones; this happens because your body maintains balance and all the stabilizer muscles come into play.

What muscles can be pumped up: You can build good muscles with dumbbells. Below is an example of a seated dumbbell press and dumbbell extension. These exercises work the biceps, shoulders and triceps. Muscles you can train with dumbbells: chest, shoulders, traps, biceps, latissimus dorsi, glutes, quads, hamstrings and calves.

Pull-up bar

Description: The best tool for exercising and strengthening your upper body. You can do pull-ups with any grip, although the palms-in grip is the most popular. Different grips and hand positions affect different muscle groups. You raise your body until your chin is above the horizontal bar.

Pro tip: Pull-ups are very difficult, especially for beginners. That's why you should master them. They are really good, and yes, very difficult. Train the upper body.

When performing the exercise, your movements should be vertical, smooth and complete. After a while, if you become an expert at this, you will be able to put weight on your lower back for added resistance.

If you're a beginner, you might want to start with a lat pulldown machine, which will build up your muscles and prepare them for pull-ups.

Common mistakes: performing the exercise quickly, with uneven movements, rocking the body, bending the torso forward to get help from the pectoral muscles, bending the knees to push.

Finally, don't straighten your arms completely as you move down.

Working muscles: Torso, arms, shoulders, abs, pelvic muscles, arms and forearms. Different types of pull-ups target different muscle groups. There are several most common types of pull-ups: behind the neck, to the body, inside grip, wide grip.

Description: Used to strengthen the latissimus dorsi muscles, or alar muscles as they are called. Pull the weight towards you, keeping your elbows and back straight. Google a picture of Bruce Lee and you will see the wings you can achieve with this machine.

Tips from a pro: This may seem counterintuitive to some people, but don't lower the bar to your stomach; if you do this, it means you are lifting underweight.

Avoid bending your torso to get help from your chest and abs, and complete all movements when using the machine. Your grip should not be too wide and it should be even.

Target muscles: Upper and lower back. Partially biceps and latissimus dorsi (as can be seen from the name of the machine).

Description: Lift the weight with your quadriceps, holding it straight for a couple of seconds. This machine is suitable if you are recovering from an injury or simply trying to strengthen your quadriceps.

Tips from a pro: Avoid rotating your hips when lifting the weight as well as when lowering it. Avoid sudden movements just to get faster, remember that form trumps everything else in bodybuilding.

Flexing and/or straightening the leg does not change the work done by the quadriceps.

Muscles used: Quadriceps, glutes.

Leg Curl Trainer

Description: Lying on your stomach and looking at the floor, lift your legs towards your lower back. Squeeze your legs at the top and hold for a few seconds, feeling the contraction in your hamstrings. A good exercise machine for maintaining muscle tone and building strength in the legs.

Pro tip: In addition to lying leg curls, some of the most popular types of exercises are: toes in, toes out, single leg, standing, and seated.

The most common mistakes are: lifting your knees as you lower the weight, lifting the weight too quickly to speed up the execution, placing your knees out of line.

Interestingly, this machine (either lying down or standing) is more specific and safer, but is just as effective as the bent over row (deadlift) when it targets the hamstrings.

Even if the machine uses less weight, the bent-over row on the other hand works with more weight, but this is due to the fact that you are also training other muscles.

Muscles used: Biceps femoris, hamstrings, gracilis, sartorius, gastrocnemius, popliteus.

Hyperextension machine

Description: While on the machine at an angle, face down, move your upper body up and down. It's not uncommon to perform the exercise with weights on your chest to increase intensity, but be careful as rushing through this can lead to injury.

Tips from a pro: As you perform the exercise, especially if you're using free weights for added resistance, make sure you don't lift your torso too high. Also, don't jump when revving, take your time and stay in shape.

It is considered dangerous to turn when you rise and lift your torso, as well as to relax your hip on the machine pad without the ability to bend.

Hyperextension is a good way to train your lower back. Moreover, this is a fairly simple exercise and those new to the gym should not have any problems.

Muscles used: Erector spinae, quadratus lumborum, iliocostalis, latissimus dorsi, spinalis, multifidus, gluteus maximus, hamstrings. Essentially the glutes and hamstrings.

Description: Holding the handles (one in each hand), lower and raise your body. It is important to maintain good form to avoid any shoulder injuries.

This is a great alternative to the head-down bench press, but the parallel bars exercises require more strength. Therefore, although it is generally not recommended for beginners, it does not prevent it from being easier to perform.

When you do push-ups, it will seem like your triceps are doing all the work and all the stress is on them. However, it is very important to focus on the pectoral muscles too.

You should feel a stretch as you push up, then a contraction as you lift your body. Always perform this exercise slowly unless you are a professional athlete. Finally, avoid doing the exercises if you have injured your elbow or shoulder.

Muscles used: Shoulders, triceps, lower chest. Push-ups can be performed with or without weights, keeping your body upright.

Smith machine

Description: A machine that helps with barbell squats. Think of it like a squat rack where you don't have anyone to help you perform the exercise. A very good machine for practicing squats. If you have injured your back, then you should use a Smith machine to strengthen it.

Tips from a pro: There are many exercises you can do on a Smith machine that may seem the same as other exercise machines. But remember that when working with it you can perform many of the above-mentioned exercises.

The machine helps you by keeping the selected weight constant so you can pick it up from any position.

The main advantage of the simulator is that you can train in the gym on your own when you don’t have anyone to back you up, but you want to be safe; simply turn and lock the bar. It is ideal for squats on your own due to the balance provided by the machine.

One of the advantages of the machine can also be a disadvantage if you are not careful. It provides balance, which may make you want to lock your elbows when lifting the barbell. Try to avoid this.

Muscles used: When working with the simulator, all muscle groups can be involved. One of the most popular exercises is the standing press (military press), shown below. Focuses on training the shoulders, triceps and trapezius.

Biceps bench (Scott bench)

Description: When sitting, the bench helps isolate and train the biceps. An ideal machine for beginners to start training biceps by using a lighter barbell and moving it up and down, or lowering the weight.

Pro tip: Sit on a bench, place your armpits at the top of the machine, and rest your biceps on the pad. Follow this technique regardless of the exercise you are performing.

Contrary to popular belief, this exercise is not excellent at building biceps peaks. But it prevents you from “cheating” when training and ensures precise muscle contraction.

Do not extend your arm too far, as this may cause injury. Also, do not move your body when lowering the weight. The most important thing is not to use too much weight and do not combine this with excessive lowering of the barbell or dumbbell.

Muscles used: Biceps, shoulders, forearms.

Description: Designed for the press. Similar to a hyperextension machine. It is important to practice and maintain good form with this machine. Especially if you decide to train with additional weight.

Pro tip: Doing this exercise forces your hips to flex, which engages the muscles that work in this area, particularly the lower back and anterior quadriceps.

So, it's not as specific as just doing abs, so make sure you feel the muscles because more than one muscle group needs to be engaged when doing the exercise.

A few types of squats to try: crunch, weighted, incline, upright.

Muscles used: Abs (rectus abdominis). Also internal and external abdominal muscles, lumbar, quadriceps, transverse abdominal (pyramidal) muscles.

Leg press platform

Description: The main simulator for training legs. Lying on your back, lift the platform up without straightening your joints.

Pro tip: This machine is as good as the squat machine because it strengthens and develops the muscles, meanwhile, the machine is also good for protecting the back as it holds it in a certain position.

The most common mistakes made when working with a machine: lifting the hips while reducing weight. It is also recommended to avoid locking your knees while your legs are fully extended.

Incomplete and/or exaggerated movement will also not result in an effective workout. Finally, avoid using too much or too little weight, and be sure to lift the platform evenly with both feet.

Muscles used: Quadriceps, gluteus maximus, hip adductors, hamstrings.

Exercise machine for HAKK squats

Description: Combines a leg press machine and a squat machine. Another good exercise machine to use on leg day.

Pro tip: Common mistakes made when working with a machine: squatting too low with a heavy load, which is called a deep squat.

Another mistake is fixing the knees when lifting the weight up. This is dangerous because you are putting weight on the ligaments instead of the muscles in your legs. In addition to this, if you push unevenly, it will also result in poor form.

The gluteal muscles are the longest and strongest in our body, so you need to use really heavy weights to develop them. Interestingly enough they are not used when walking, check if in doubt!

Muscles used: Glutes, quads, adductor magnus, hamstrings, lower back and spine.

Description: Lift the weight up through your feet by pushing out using your toes. There are different types of exercise machines, but the one pictured above is the most common.

Pro tip: Correct execution involves sitting with your knees bent at a right angle on your toes on a footrest. Your heels should be free during exercise.

Raise your heels as high as possible, pressing down on the pillows as much as possible. Once you reach maximum height, hold for a few seconds and then slowly return to the starting position. Also remember to breathe naturally while doing the exercise.

Don't jump without keeping the weight under control, and avoid lifting one leg when finishing a set. Remove the weight first, then the legs.

Target muscles: Mainly caviar. Secondary muscles include: peroneus longus and brevis, gastrocnemius, tibialis and plantaris.

Exercise machine for abducting and abducting legs

Description: Open and close your legs, pushing the resistance of the weight outward. The most popular leg trainer among women, ideal for training legs and buttocks.

Tips from a pro: This is a very specific exercise for the hip adductors, partly for the adductors magnus. The simulator is good for both beginners and professionals.

To avoid injury, make sure you have warmed up well before using the machine.

Never rush and perform the exercise slowly, as making sudden movements can damage the muscles.

Once you've warmed up, avoid these mistakes when working with the machine: working with insufficient weight, spreading your legs too wide, doing the exercise too quickly.

Working muscles: Adductor muscles of the thigh, mainly. Secondary muscles: gluteus maximus, pectineus, gracilis, quadratus femoris, obturator externus, iliopsoas, hamstrings.

Butterfly trainer for babies

Description: This type of machine is designed for isolation exercises and chest training. A favorite for beginner bodybuilders because it has a unique movement that is fun to perform.

Pro tip: To use the machine correctly, sit down and lean your elbows back at a 90-degree angle at mid-chest level. Then bring your hands together in front of your face.

Inhale as you bring your arms together, as far as you are flexible (but be careful when working with heavy weights), exhale as you open your arms.

Common mistakes include moving too little or too much. Small ones reduce the effect of exercise, while large ones can lead to injury. Do not separate your elbows from the planks.

Target muscle groups: Pectorals (pectorals) and shoulders (deltoids).

Description: Kettlebells have become very popular in the fitness world, and there are many exercises you can do with kettlebells. Fitness enthusiasts use them for strength or cardio training. Watch a video about different ways to use kettlebells.

Working muscles: Many muscle groups. Depends on the exercise you choose.

Crossfit ball

Description: Combine with crouching, throwing and catching it. Repeat over and over again. Ideal for those who are focused or want to incorporate cardio and aerobic exercise into their routine.

Working muscles: Legs, core muscles, pectoral muscles, shoulders, abs.

Foam roller

Description: Ideal for relieving muscle pain, strains and increasing flexibility. The best way to use a foam roller is to incorporate it into your routine, this will reduce stress on your body and help with circulation.

Target muscles: All. But you can also choose between muscle groups.

Description: The most versatile tool for fitness enthusiasts. There are many exercises for working with the ball. A great way to use the machine is for injury recovery, stretching, and balance. Typically, fitness enthusiasts have such a ball in their home gyms, or simply use it at home at any appropriate time.

Target muscles: All muscle groups can be used when working with a fitball.

Use this guide to master sports equipment

The good thing is that once you learn all the names and types of exercise equipment, you will be relieved of the initial shock and intimidation. The more you learn, the less fear you have of choosing the wrong exercise machine or being a laughing stock.

This guide will help you become well versed in the machines and you will be equipped with knowledge about the most popular equipment and the workouts that go with it. With its help, you will also be prepared to even build your own gym if you rent or own a house with spacious rooms.

Important things to remember when using exercise machines

It is important to have a clear understanding of the equipment you have in your gym or when building it, as this will help you achieve your desired bodybuilding and fitness results.

Another important thing to mention is that proper form when using these machines cannot be overemphasized. When choosing between using more weight on the machine or maintaining proper positioning with less weight, always choose the second option based on your fitness level.

This will help you achieve better results, but more importantly, avoid injury.

Now you are all completely ready for the gym!

Using this guide, you will now be able to confidently identify the name of the exercise equipment, and from the above list, you will also get an idea of ​​the price of exercise equipment when building your own gym.

We hope you found this guide helpful and we hope you use it in your fitness routine. As always, let us know if we've missed anything that you feel should be here!

This collection of tips will be useful to everyone who works out in the gym. From beginners to experienced athletes!

Humans tend to make mistakes. Even many years of experience in visiting the gym does not mean that we do not make many mistakes during training. What can we say about newcomers who bought a subscription for the first time and crossed the threshold of a fitness club!

In the article I will give advice on proper training and point out common mistakes when working out in the gym. As a result, your workouts in the gym will become much more effective and correct.

How to exercise correctly in the gym

Here is a good collection of good advice from a professional trainer who has spent more than one year in training, seen everything and made many correct observations and conclusions.

Don't train only on cardio machines

Modern cardio equipment is a powerful thing! And burning calories is beneficial to a certain extent. But, unfortunately, cardio equipment will not help to significantly strengthen and pump up the necessary muscles. They are designed to train the aerobic abilities of the body (heart, blood vessels, lungs, red muscle fibers). But this is not all that health and appearance depend on. Moreover, the development of aerobic abilities may not affect external data at all. Cardio will tone your muscles and help you burn some fat. But without strength exercises, the results of your training will not be very bright.

The fact that you walked, ran or pedaled for an hour does not mean that your body received a full load. Moreover, the load is proportional.

Use non-standard exercises

To stimulate your imagination 🙂 when working out in the gym, I recommend this video with unusual exercises that can rarely be seen in gyms. I filmed it a long time ago, but everything is still relevant.

Men without numerous exercises such as push-ups, twists, and legs cannot see the relief details of the body. Only rough, unsightly pieces of “meat”.

I never tire of repeating, there are no purely female or purely male exercises! It all depends on the goals. And the differences are only in the working weights on the barbell and in the simulators. In men they are much larger, in women less. And this is perhaps the only difference.

Correctly select working weights on machines and barbells

Have you seen guys in the gym who bench press 120 kg for 10 times, and then squat with a barbell weighing... 60-80 kg for the same 10 times? I've seen it many times! And this is not the norm, definitely.

There are correct proportions in working weights for different exercises. For example, if you bench press 80 kg for 10 times, then in squats, be kind enough to lift at least 100-110 kg for the same 10 times. And in the “horizontal row” simulator, pull at least 85 kg for 10 repetitions. These ratios are not taken out of thin air, but are dictated by human anatomy and physiology, so that unhealthy imbalances do not arise, leading to curvature of the spine and deformation of the joints.

Don’t neglect the help of others and your coach

A common mistake is “I can do everything myself and know it, I saw it on YouTube.” I saw it, I saw it. But seeing and knowing, seeing and being able to, seeing and understanding are two different things.

Many machine and barbell exercises that seem simple actually require proper technique and skill. They begin to work out correctly after 2-3 weeks of regular practice. And this is provided that you received the correct feedback from external observers (a coach or people nearby). Someone needs to look, evaluate and point out mistakes. And provided that you work with a sufficiently large working weight. Often, correct technique cannot be achieved until you lift a heavier barbell.

Other exercises, to be effective, should be performed with a weight that you most likely will not be able to lift in the last reps. Here you need insurance, which will be provided by an assistant.

Just take my word for it, the coach is good. Even if this is a novice coach. It's better than nothing.

If possible, use the services of experienced trainers. It always pays off.

If you are lucky enough to encounter a trainer-methodologist, you will be doubly lucky. Like, for example, my clients...

Of course, you can work out in the gym without a trainer. And quite successfully. But training with a coach will be much more effective, since the coach usually knows all the pitfalls and mistakes. And it simply won’t let you do them, saving your energy, time, and nerves. And at the same time teaching you numerous intricacies of the gym.

Attend more than just women's/general group programs

This is mainly for girls. The mistake here is the popular stereotype that “we pumped up all the muscles and did cardio” in a group workout. And this is in a small mirrored room without a single piece of hardware? And this despite the fact that every time for several months or even years the same set of exercises is performed with the same load? Made me laugh!

Exercises with your own weight, statics, jumping, stretching, step platforms, even working with a minibar, etc. - this is amazing! But it has its natural limits. And the very structure of group programs in clubs is such that the trainer, in principle, cannot control the load and technique of the exercises. You don't even notice what you're doing wrong. We jumped and everything was great! You feel what I'm talking about, right?

From time to time, replace your usual group workouts with qualitatively different strength training that will engage your muscles at full capacity. For example, attend group classes for a month, and a gym for a month. Include machines and barbells, dumbbells and kettlebells in your exercise set.

And programs need to be changed every 1-2 months, even if everything is satisfactory. And especially if you can handle it easily. This is a sign that you are no longer developing. Development always comes with difficulties in training.

Or, after your usual group program, you can perform several approaches with a barbell on the desired muscles.

Don't just exercise on weight machines

This is a favorite mistake of newbies in the gym. We move from machine to machine, forgetting about the barbell and dumbbells. It's easier and more interesting!

Well, to satisfy your curiosity, you can walk around the simulators like this for the first few workouts. But for full results, you need to follow a useful formula.

70% of the workout should be done with free weights (barbell, dumbbells, body weight). And only 30% are on simulators. This is the golden rule of training in the gym.

The fact is that most simulators are designed for isolated training of individual muscles. This is very useful in two cases:

1. If a person has an injury and he needs to specifically strengthen these muscles. Or get at least some kind of load.

2. If this is a professional athlete seeking to improve their shape and tighten the details of individual muscles. Or a strongman working out the weak points of the trajectory of some of the exercises he needs.

In all other cases, it is necessary to train the muscles in conjunction with other muscles. This is very good for health and is simply beneficial for reasons of increasing overall muscle mass and accelerating metabolism.

This effect can be easily achieved using barbells, dumbbells, and weights.

Include squats, deadlifts, upright rows, pull overs, dumbbell lateral swings, incline presses, lunges with dumbbells, hammer with dumbbells, etc.

Don't go too hard on your abdominal workouts

It is, of course, necessary to train your abdominal muscles. But this also requires moderation.

Don't forget that the abs are one of the muscles that make up the core musculature.

Excessive training of some parts of the core without sufficient compensating load on other parts of the core leads to deformities in the waist and pelvis. These are various postural disorders (insufficient or excessive lordosis), problems with the hip and knee joints, problems in the cervical spine, stoop.

I remember one hero from my childhood - a young man from the neighboring yard, Evgeniy, who managed to pump up luxurious muscles on the horizontal bar and uneven bars at our school stadium. When he passed through our yard, we simply did not breathe, looking at him with undisguised awe! His powerful biceps, ball shoulders, triangular torso, powerful pectoral muscles pulled his snow-white T-shirt so that it seemed like it was about to burst!

However... Remembering now his magnificent abs, I also remembered his other feature - a stooped back, excessive lumbar lordosis, and insufficiently powerful legs. Evgeniy could not reach the floor with his fingers...

Despite the excellent muscles of the torso, shoulders, and arms, this guy had no idea about the balance of the core muscles, so important for overall health and aesthetics. But then, back in the eighties, it seemed unimportant, since we knew nothing about it... But now we know!

Therefore, when pumping up your abs, do not forget about other elements of the core: oblique muscles, buttocks, back extensors, hamstrings. Don't forget about flexibility either.

In this case, the balance in the load is much more important than the development of one muscle.

Do not only crunches or leg raises, but also oblique crunches, hyperextensions, glute bridges, side bends with a dumbbell in your hand, sit-ups...

Do not avoid communication with doctors and medical care

We don't like doctors and these damn municipal clinics! We have every right to do this, given the low level of service.

However, without medicine there is nowhere in fitness. We somehow need to monitor our health: take tests, monitor hormones, notice early signs of emerging diseases, and ultimately treat our teeth.

Try to take the time to find the right doctor for you. Better than paid. Visit him once every 2-4 months. Check your blood pressure, vision, hearing, undergo general tests, some special tests (cancer test, for example), undergo the necessary courses of treatment, massage, and preventive procedures. Take the treatment you have started to its logical conclusion (especially if you are taking antibiotics).

Believe me, this will be a great investment in your health. After all, you will have a chance not to miss any serious problem, and begin to solve it long before it gains strength and leads to irreversible consequences.

After all, health is one of the most important reasons to visit the gym!

Before starting regular workouts in the gym, a visit to the doctor is required!

Learn basic methods of self-control during training

Not monitoring your breathing and heart rate while training in the gym is a bad habit.

Learn to count your pulse manually. Use available gadgets, services and applications for this.

It is better to film the exercises performed and view them after training, comparing them with standards. Or show the video to the trainer. For example, I immediately see even minor mistakes (and problems with the musculoskeletal system) simply by watching videos performed by my students.

Many exercises serve as an excellent test for various body parameters (flexibility, endurance, spinal curvature). But this information is more for trainers and specialists.

You also need to master basic self-control skills: monitor your pulse, recognize signs of fatigue, do not exceed recommended levels of exercise, and do not exercise if you are sick.

Leaving a workout on time is sometimes more important than finishing it completely.

Keep a training diary

It is impossible to remember everything you are going to do or have already done during training. And it's not necessary. It is enough to write it down in a special notebook or notebook. This gives you the opportunity to fully control the process and analyze errors. Lead the way!

There is no diary - it is not clear why the set of exercises did not work or why the injury occurred.

Keep a diary! It's not difficult and very useful.

I hope now you know more about how to properly train in the gym. I wish you not to make these mistakes. Put my advice into practice, train correctly! I will be glad to see your questions and comments.

Now it has become fashionable to take care of the health and beauty of your body. The number of visitors is steadily growing. If you also decide to go in for sports, then you should know how to exercise correctly. First of all, you should pay attention to the choice of a training room, in particular to the competence of the trainer. After all, only a professional will help you choose the exercises and techniques that are right for you, and this is the key to time spent usefully. And remember, a good gym is not about new flooring and free water. The main thing in this case is the ability to achieve the desired result. A good gym should have a full set of basic exercise machines (including presses), benches for pressing, barbells with dumbbells, a large selection of handles and dumbbells, as well as mirrors.

After choosing a gym for training, you need to think about clothes for training. The main requirement here is that clothing does not restrict movement. If we talk about fabric, then avoid synthetics, which are poorly breathable and have a negative effect on the skin. It is better to purchase special shoes, but if this is not possible, then opt for comfortable sneakers with good performance.

Features of muscle physiology

To understand how to exercise correctly in the gym, you should consider that muscle groups consist of slow and fast fibers. The former are responsible for the breakdown of fats, the latter - for the consumption of glucose. The number and ratio of muscle fibers are the same and do not change throughout life. An effective gym program includes exercises that will keep your muscles under constant tension. When we exercise, muscle fibers are stretched and torn. The more the muscles are stretched, the faster the fibers will grow.

Any workout should always begin with a warm-up, for example, running - this will perfectly warm up the muscles and prepare them for further exercise. You need to run for 5-7 minutes. Be sure to remember this rule, otherwise you risk harming your health. After a short run on the treadmill, you can do some stretching exercises. They are also ideal for completing a workout.

Basic complex for beginners

At first, it is better to focus on a basic set of exercises in order to determine your physical fitness. The program for beginners is based on exercises with hardware. This way you will prepare your muscles for more serious loads.

After two weeks, the trainer should tell you how to properly exercise in the gym, taking into account the purpose of your visit. If you visit the gym in order to keep yourself in shape, then they will select one set of exercises for you, but to correct your figure - a completely different one. It is worth noting that such a complex should be selected individually for each visitor to the hall. A gym program for men can be based on powerlifting and bodybuilding exercises. The difference in these programs is that bodybuilding involves performing multiple sets of weights, while powerlifting involves lifting large weights a small number of times.

Training program

In order for your gym program to be as effective as possible, you need to decide on exercises for different muscle groups. Classes for beginners often include free weights: push-ups, squats, leg raises, torso lifts, presses, bent-over rows, deadlifts, flyes, biceps curls, biceps extensions. In addition, the program includes exercises for working the legs and back.

Exercises with free weights or on different machines allow you to work specific muscle groups. In addition, such exercises are used to change the impact or eliminate the load on the injured muscle.

Basic principles and rules of training in the gym

In order for a gym program to help you fight excess weight and shape your figure, you need to know some principles and rules for safe and healthy workouts. Before starting classes, you should always check whether the load is well secured, check the stability of the simulator and the integrity of the cable. In addition, you need to follow certain rules during exercise: do not make noise, put away sports equipment after yourself, do not lift too much weight and do not neglect safety nets.

Duration, intensity and consistency

Proper exercise in the gym is based on three principles: duration, intensity and sequence of exercises. You need to start training by working the large muscles and only then start working on the small ones. Specifically, you need to start with the abs, moving on to working out the hips, back, chest, deltoids, triceps, biceps, lower legs and forearm. Moreover, if you want to pump up a specific muscle, then you need to start with it. The number of approaches performed also affects the result. The minimum you need to do is three, and the optimal number is 4-5 approaches. For those who are just starting to visit the gym, we can recommend initially working on all muscle groups, devoting at least ten minutes to each. With this consistent approach, you can work all the muscles in an hour and a half.

The duration and intensity of training also directly affects the results. For example, aerobic fitness, which is low-intensity, can last quite a long time, but strength fitness is not recommended for more than an hour and a half. Quite often, beginners think that the longer they train, the more noticeable the results will be. But in reality, overexertion leads to overwork, which will put you behind schedule for a long time. The load and duration of classes depend on the working weight, the program selected by the trainer, the speed of the exercises and rest between approaches.

How to choose the right weight

The weight should be selected in such a way that you can perform the required number of repetitions in each approach. To develop strength, you need to choose a load at which you are able to do 2-7 repetitions, to develop mass - a load of 8-12 repetitions, for losing weight and working out the relief - a load with more than 12 repetitions. In this case, the intensity of the exercises should be moderate, rest should not exceed 40-60 seconds. This time is enough for the heart to recover, and long breaks between exercises help the muscles “cool down”, and as a result, the impact on them is reduced.

Exercise technique

Not only the result of the workout, but also its safety depends on the correct performance of strength exercises. Very often, novice athletes mistakenly believe that for maximum effect it is necessary to take a lot of weight and use various exercise machines. But in reality, the effectiveness of training is primarily influenced by the training plan and exercise technique.

For example, if you do squats with a barbell incorrectly, then at best you will not pump up your hips enough, and at worst you will injure your spine. What else should you consider when visiting the gym? It is important for men to know the general rules that apply to all weight-bearing exercises. The main one is attention to the negative phase of the movement, that is, this phase is performed more slowly than the positive one. Let's say that when performing a bench press, you need to calmly lift the barbell and then slowly lower it to your chest.

How to create a gym workout program

Each person has individual physical characteristics. However, physical fitness is not always determined by age. There are young weak bodies, and there are adults and strong ones, and vice versa. Therefore, choosing a gym with a trainer is a great decision. A specialist will select a training regimen for you, taking into account, first of all, your physical fitness and only then your age.

It is very difficult to create a program without knowing what the person in the room is capable of. Nevertheless, there are simple rules for creating programs for beginners. The workout should begin with a warm-up - an exercise bike or a treadmill. 7-8 minutes is enough for him. During one workout you need to work all muscle groups. There should be a minimum of four sets of each exercise and a minimum of eight repetitions per set. Rest between approaches - no more than one minute. There should be 20-25 approaches in total. If you still have energy left at the end of your strength training session, you can finish your session on a stationary bike or treadmill for 12 to 45 minutes.

Pumping up muscles

The training complex for pumping muscles consists of four to five approaches, each with 8-12 exercises. Basically, they train three times a week, that is, every other day. The main goal of training is to maximally load an individual muscle, and not a limb or the body as a whole. In this case, rapid growth of muscle fibers is ensured. The training program must change so that the muscles do not adapt; they must always be in hypertonicity. This can be achieved if, on the last approach, you perform the exercises as many times as you have enough strength. A burning sensation should appear in the muscles you are working.

The most common mistakes in the gym

Many people are convinced that they should stick to the same workout program every day, but in reality, muscles need time to recover and rest. Daily exercise does not give the muscles the opportunity to recover, which means that they will never gain more strength and tone.

Gym goers often complain of weakness and sagging in the body. This condition indicates a lack of nutrition in the organs, which comes with the blood. You need to increase blood flow, and you will forget about weakness and flabbiness. The most effective way to speed up blood flow in the body is considered to be intense physical activity. In this sense, the most suitable exercises are with a heart rate of 140 beats for at least three hours a week. This load is quite enough for the whole body to receive adequate nutrition. With this training regimen, the flabbiness of the body will disappear within a couple of months. In addition, once your workouts become regular and frequent, your overall skin condition will improve significantly.

You also need to understand that it is impossible to achieve any significant changes with cardio training alone. Of course, you will get rid of extra pounds, but what will remain as a result? Only with strength training can you achieve the desired relief and acquire an overall attractive appearance.

It is worth noting the importance of replenishing water reserves in the body. During training, we sweat, and if we don’t drink water, fatigue will come ahead of time. In addition, water helps remove toxins, helps keep joints healthy, speeds up metabolism, and prevents fainting and dizziness.

Proper nutrition

A weight loss program in the gym includes not only training, but also a proper diet. But even if the goal of playing sports is not to lose weight, you should still eat a full and balanced diet so that the body receives the necessary energy to build muscle mass. At the same time, it is not recommended to adhere to a diet, since a decrease in food consumption very often leads to protein burning. Protein deficiency, in turn, leads to stretch marks, wasting muscle tissue and decreased skin elasticity. An athlete's daily diet must contain proteins and carbohydrates. It is useful to eat lean meat, cereals (rice, buckwheat and oatmeal), fish, nuts, fruits and honey. But it’s better to completely forget about baked goods, soda and alcoholic drinks.

After strength training, it is best to eat protein foods. For example, after an evening workout at the gym, vegetables and chicken breast are great for dinner. This diet helps not only burn fat, but also maintain muscle elasticity.

As a rule, the gym for girls is one of the ways to lose weight. Therefore, on training days, it is recommended to limit the consumption of animal fats and exclude fatty, salty and spicy foods from the diet. Therefore, in order to achieve the results you need, you need to combine the best gyms with the right nutritious diet.