How to start a workout in the gym correctly. How to exercise correctly in gyms? Gym program

The main way to lose weight, combined with following a proper diet, is to visit the gym. With its help, all muscle groups are worked out, and the process of enhanced burning of fat deposits is activated.

In order to achieve results, it is not enough just to go to training and do exercises. It is important to exercise on simulators using the correct technique.

When practicing without a coach, it is very difficult at first to avoid making mistakes. Therefore, before you start exercising, you need to study the correct technique for using training devices and the structural features of the human body.

Features of muscle physiology

Muscle tissue connected to the skeleton forms the structure of the human body. A person has about 600 different muscles, each of which has its own separate functions and characteristics. They consist of elastic elastic fabric. Their contraction moves individual parts of the body.

When performing various actions, not just one, but groups of muscles work. The more local the movement is, for example an exercise aimed at a specific group, the less they will contract.

Strength is characterized by the maximum weight that a muscle can lift when contracted. Depending on their location on the body, they are divided into groups.

There are muscles:

• Press.
• Breasts.

Each group takes on separate types of loads. Therefore, exercises on simulators are divided into categories of working body parts.

Where to start training in the gym?

Warm-up cannot be neglected. Thanks to it, training becomes not only safe, but also more effective.

How to work out in the gym without a trainer?

When starting independent training in the gym, you should study in advance the principle of operation of the main simulators and follow the mandatory structure of any training. It includes warm-up, training on exercise machines, and finishing exercises.

How to exercise correctly to lose weight?

When setting a goal to lose weight, you must first determine the problem areas. Depending on them, simulators are selected. These parts of the body will be loaded and work harder than others.

With large volumes in the lower body: legs, hips and buttocks, these muscle groups should be involved. In this case, it is most effective to exercise on an exercise bike, treadmill, or exercise equipment for strength flexion and extension of the legs. The calf muscles, the front surface of the thigh and buttocks will work the most on them.

These include:

• Stepper.
• Exercise bike.
• Treadmill.
• Nordic walking.
• Ellipsoid.

They imitate active body movement, such as when running, skiing, cycling or quickly climbing stairs. At the same time, breathing and heart rate increase.

Such exercises should be regular, the number of approaches in each exercise increases gradually as the body gets used to it. Strength exercises for weight loss are performed slowly, without sudden movements or jerks.

Fat-burning complexes with weights begin with a warm-up. During it you need to do 2 – 3 movements with half the planned weight.

Training program in the gym

For women

For beginner girls and women, two visits to the gym per week will be enough to pump up their fitness. At the same time, most fitness exercises will include the work of all muscle groups and additional work on individual zones.

Each lesson begins with a warm-up. To warm up, choose regular treadmill running or jumping rope, plus several exercises with your own weight: squats, body turns and bends.

First workout:

Second workout:

The number of workouts can increase to three depending on individual physical fitness. The volume of exercises and the number of approaches gradually increases, but should not overload the muscles.

For men

Men put more emphasis on gaining weight, so their workouts will include more strength exercises, and for weight loss they will add cardio equipment, the time on which can be increased to achieve greater results. The optimal number of workouts per week for men is 3 times.

First workout:

Second workout:

Third workout:

The number of approaches during training does not increase more than three. If the load is insufficient, the volume of each approach is added. In the first weeks of training, you should not overload your muscles with strength training. You need to add weight and quantity gradually in an increasing manner.

How to exercise correctly?

On the elliptical trainer

On a rowing machine?

During the lesson, you can periodically change your grip, and take short breaks every 10-15 minutes to rest.

Skiing on the trainer?

• The ski trainer is a cardio type and is similar in principle to an ellipsoid. It more accurately simulates the movements made when skiing.
• There are varieties: classical and mountain simulators. But the elliptical view is more popular.
• The legs, standing on the platforms, take steps, and the hands, holding the handles, work in the opposite direction.
• You should exercise on such a machine for about an hour, several times a week.
• In this case, intervals of acceleration and deceleration of the step should alternate.
• The workout ends at a calm pace to restore your heart rate.

On a stepper?

On street trainers?

Outdoor exercise machines differ from those found in gyms only in that they do not have load adjustment and control of training parameters, such as distance traveled and heart rate.

Most often in courtyards and parks they install:

• Ellipsoids.
• Vertical traction.
• Exercise machines for various types of bench press.
• Hyperextension.
• Abdominal handrails.
• Pull-up bars.

Training on such equipment is no different from training in the gym. Before physical activity, a warm-up is performed with a more intense warm-up than in the gym.

Outdoor weather conditions are often much colder than indoors. When working on such simulators, you need to be more careful than in the gym, since they are rougher and more traumatic.

On weight machines?

Strength trainers are divided into types:

• Using the athlete’s own weight – parallel bars, hyperextension, horizontal bar, abdominal bench.
• Using artificial weight - various stations with built-in weight.
• Using free weights - an athletic bench and various rows.

Working with any of these simulators requires a thorough warm-up. All movements must be performed correctly and clearly, but at the same time smoothly.

In strength training, sudden movements and jerks are not allowed. Additional weight or force increases the risk of injury and damage. Therefore, it is important to follow safety precautions.

Additional weight is selected based on the athlete’s physical fitness. It shouldn't be too big. Ideally, the additional load should allow you to perform 2–3 sets of 10 times and at the same time the body should not overexert itself. In the process of further training, the load gradually increases as you get used to it.

On the machines in the gym?

Exercise machines differ in their purpose for specific muscle groups or actions. They come in various models and manufacturers. Some of the most popular brands are “House fit” and “Torneo”. They are purchased both for home use and for specialized gyms.

When exercising in gyms equipped with simulators, you must follow certain rules:

• Each workout should have a warm-up and cool-down to prevent accidental injuries.
• When working with training equipment, each athlete is obliged to follow safety precautions and perform the exercise correctly.
• Training should be regular and comprehensive. Each time the emphasis is placed on one of the muscle groups. But at the same time, the exercises should not be monotonous; almost the entire body is involved.
• Classes are not attended on a full stomach. You can train a couple of hours after eating.
• All recommendations and adjustments made by the trainer for performing the complexes must be followed.

These rules help to avoid injuries and damage to work equipment. And most importantly, a positive training result will be achieved: losing weight and gaining the right muscle mass.

On a Leg Press machine?

On hyperextension?

On a trainer bike?

On the ab bench?

In addition to simple curls, you can perform other exercises. Twisting- another version of the abdominal exercise. It does not involve the lower back and pelvis. Only the shoulder blades come off the bench. Movements are performed frequently, at a fast pace, but without jerking.

For a bicycle, the athlete positions himself in reverse, grabbing the stops with his hands. The legs are bent at the knees to a right angle and raised perpendicular to the body. In this position, pedal for 30 seconds to 1 minute. It is important not to put the load on your arms, but to perform movements using the abdominal muscles.

The abdominal muscles work primarily on the bench. The back and hamstrings are also involved. For the effectiveness of the lesson, 3 approaches are performed, each of them contains 10-15 lifts and lowerings.

Using a Nordic walking machine?

On a Smith machine?

The most common mistakes in the gym

All beginners make mistakes during training. Some of them are not very critical, others are more significant and affect the effectiveness of the training.

Among them are the most common:

• Unchanging training program. If you do the same exercises day after day, your muscles will quickly get used to it and stop developing. You need to alternate loads on different muscle groups and change the program at least once a month.
• Lack of rest. Daily training will not give greater results. Muscle tissue needs periodic breaks to grow and repair. It is enough to visit the gym 3 times a week.
• Water during classes. You should drink after completing exercises. If you are very thirsty, just wet your lips, rinse your mouth, or take 1-2 small sips.
• Wrong shoes. Often beginners go to the gym in flip-flops or sandals. These shoes are not suitable for sports and do not support the foot correctly. It can lead to dislocations and sprains.
• Incorrect technique. This is the most common mistake. Violations of the technique do not fully or not load the necessary muscles at all. Because of this, the exercise becomes ineffective. In addition, it can lead to injury.
• Maximum loads. If you overload the body, it will respond with severe muscle pain and stiffness of movement. Loads should be moderate but regular.

Proper nutrition

When training in the gym, it is important to follow the basics of proper nutrition. Food helps maintain a healthy state, proper fat burning and muscle growth. It is important for athletes to eat foods rich in protein. It includes: eggs, cottage cheese, chicken meat. It promotes muscle development.

Don't forget about fast carbohydrates, greens and foods containing calcium. It will strengthen the musculoskeletal system. It is also especially important to drink a lot of water, since during training the body loses it in large quantities.

Working out both at home and in the gym, together with the right diet, will lead to a beautiful and healthy shape. But achieving this result is not possible without following the correct technique. Therefore, before visiting the gym on your own, it is important to familiarize yourself with the theory, and during training, follow all the recommendations and instructions of the trainer.

Want to get your body in shape, increase strength and increase 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.

The cult of a healthy lifestyle and a beautiful body has become a fashionable trend of our time. Every year the number of people wishing to visit gyms and centers is rapidly increasing. The resulting effect and result from training depends not only on the equipment of the sports complex and the competence of the trainers, but also on the correctness of the exercises.

Comfort of classes

The success of training and obtaining good results is influenced by the correct choice of sportswear. Such clothing must meet the following requirements:

Sports exercises in the gym always performed in sports shoes. It is recommended to give preference to well-known manufacturers and purchase more expensive but high-quality sneakers. It is worth paying attention to the fact that the shoes have good ability to ensure air circulation.

Where to start training

For more effective exercises, you need to understand the principle of muscle work and the essence of the movements performed in the gym. All muscle tissue consists of two types of fibers: slow; fast.

Slow fibers are responsible for the breakdown of fats, and fast fibers for the consumption of glucose. The total number of both types of fibers is the same and their ratio does not change throughout life.

Classes in the gym are aimed at achieving a state of tension and training the muscles, when stretched, the fibers begin to grow. The more muscles are stretched, the faster their growth occurs.

Exercises in the gym should always be preceded by a warm-up, the duration of which is at least 10 minutes. This preliminary preparation allows you to warm up your muscles and avoid possible injuries when performing strength exercises. The best warm-up would be:

1. Jog for 7 minutes.
2. Bends, swings, squats, twists.

The final stage there must be a hitch, helping to calm and relax tense muscles.

Complexes for beginners

People without the proper level of training and experience should approach physical exercises with caution. At first, you must follow the instructor’s advice and perform the exercises only under his supervision.

Improper execution can become cause serious injury. The selection of an individual program primarily depends on the purpose of visiting the gym. The set of exercises and load depends on many factors:

• Physical form.
• Age.
• Gender.
• Individual characteristics.
• Presence of diseases and health restrictions.

The first two weeks are better to conduct classes under the supervision of a trainer. This will allow you to choose the right training program and make adjustments if necessary. Such joint sessions with a trainer will guarantee the correct execution of strength loads and the acquisition of the correct experience in performing exercises.

In the future, the beginner will be able to independently perform a set of exercises. For men today, two fundamentally different programs are widely used: powerlifting; body-building.

Powerlifting founded lifting heavy weights, but the number of such approaches is insignificant. Bodybuilding is based on lifting lighter weights repeatedly. For women, in most cases, a set of exercises is developed, including:

• stretching exercises;
• strength exercises with low load.

Classes for beginners must necessarily contain basic complex exercises, including push-ups, squats, lifting legs and torso, stretching. Such techniques can be performed using additional load, which can gradually increase.

The program must necessarily include a complex for working out the muscles of the back, legs, and arms. The effectiveness of training is largely depends on the correct choice set of exercises and the correctness of the technique.

Main types of exercises

The training program in the gym should cover all muscle groups. Each program is selected taking into account the individual characteristics of the person. There are no two completely similar people, and therefore there cannot be a unique set of exercises suitable for everyone.

The program cannot be designed only with age in mind. There are many examples of ideal, pumped up bodies in older people and poor physical fitness in young people.

Today, a training complex may include various types of exercises, the complexity and richness of which depends on the individual characteristics of a person. The following classes are highlighted:

1. Exercises with your own body weight - jumping, push-ups, pull-ups, exercises in which only a person’s own weight is used.
2. Weight training involves the use of barbells, dumbbells, weights, weights, and performing push-ups using weights.
3. Functional training - involves a large muscle group.

Today there are several ways muscle load: circular; in separate parts; series applications.

Circuit training involves working all muscles evenly. During such classes, all exercises are performed sequentially, starting with work on large muscles - chest, back, hips, and ending with small ones - abs, biceps, triceps.

Training of individual parts is used by professional athletes and allows you to work out individual muscles very well. Classes are held 3 times a week with a rest period of 1 day:

• The first day is devoted to working the legs and shoulders.
• On the second day, attention is paid to the chest and biceps.

Training using series allows you to create a stressful situation for the muscles, due to which the effectiveness of training in the gym increases. The principle of performing the exercises is to perform 2-3 exercises sequentially without rest breaks.

How to exercise without a trainer

In the gym, a trainer is responsible for drawing up a training program, who helps beginners create the right set of exercises, taking into account their physical fitness.

At the same time, there are generally accepted rules creating a training program for beginners. When training independently in the gym without the participation of a trainer, the program may look like this:

• warm up for 10 minutes;
• exercise on an exercise bike or treadmill for 8 minutes;
• working out various muscle groups;
• running or riding an exercise bike for no more than 45 minutes;

When performing exercises to work different muscle groups, you should adhere to the rule that in each exercise you perform a minimum 4 sets of 8 reps in everyone.

Between approaches is mandatory there must be rest, the duration of which should not exceed 1 minute. The recommended number of approaches is 20-25 times.

Muscle program

If you want to build muscle mass, it is recommended to create a program that includes 4-5 approaches with 8-12 exercises. The optimal number of visits to the gym is considered to be 4 times. The goal of the exercise is to ensure maximum load on an individual muscle, and not on the entire body. With such regular exercise, rapid fiber growth occurs.

An important rule is periodically changing the training plan. This allows you to keep your muscles in good shape all the time, since they do not adapt and get used to a certain exercise. Many athletes strive to perform the exercise as many times as possible on the last approach.

Basic rules of classes

Any training must be carried out in compliance with safety rules when working on simulators.

Don't try to lift excessively heavy load, and when working with heavy equipment, it is recommended to provide yourself with safety nets. After completing a set of exercises, you should promptly remove the sports equipment.

A misconception among beginners is that the greater the weight lifted and the number of machines used during training, the greater the benefits received from the exercises. It is worth knowing that the effectiveness of classes is directly depends on the regularity of classes and adherence to the technique of performing a specific exercise.

For example, for all exercises with weights, it is important to pay attention to the negative phase, which is performed much slower than the positive phase. An example is an exercise for lifting a barbell in a bench press position, when after lifting it you need to slowly and calmly return it to your chest.

Common mistakes

The belief that daily training is necessary is wrong. This frequency of exercise does not give the muscles time to rest and recover, which is very important for the possibility of their growth and tone.

Worth sticking three times visit gym, and between each visit there should be a rest of one day.

Running exercises are effective for rapid weight loss, but such training will not significantly increase muscle mass. A sculpted and toned body can only be achieved with regular strength training.

The result of training depends not only on the exercise program and its correct implementation. Plays an important role in training proper nutrition providing sufficient nutrients.

Even when pursuing the goal of losing weight, nutrition should be balanced and nutritious. It is worth paying attention to the sufficiency of protein in the diet, since its deficiency leads to stretch marks, muscle wasting, and deterioration of skin elasticity.

The presence of rice, buckwheat, and oatmeal in the diet has a beneficial effect on a person’s well-being. A good effect is shown by the consumption of fish, nuts, fresh fruits, and bee products.

During training you should refuse as much as possible from dough products, carbonated and alcoholic drinks. The condition of muscles is affected by eating large amounts of protein foods, so in the evening after training it is recommended to eat vegetables and fruits.

Do you want to get slim? Working out in the gym will help you achieve good results. But you can get lost in the abundance of different sports equipment, so it’s important to know which exercise machines to use to lose weight.

How to get lean by working out on exercise machines

Decide on the purpose of the lesson. Think about what results you want to achieve in a month, quarter, six months, a year of training? Set precise goals for yourself. And follow the rules of useful, effective training:

1. Set realistic goals for yourself. It is impossible to build weight quickly without harming your health. Therefore, if you need to get rid of 20 kilograms, then lose weight gradually: in six months to a year it is quite normal to free your body from such a load. But losing 20 kilograms in 3 months is unrealistic or very harmful to the body. Love your body and choose the optimal loads. And the body will thank you with faithful service at any age.
2. An integrated approach with elements of “emphasis” is required. Translating such a phrase into “simple” Russian, you can decipher it like this: pay attention to all the muscles on the body. Even if you only have fat on your stomach, legs or lower body, develop your entire body (including paying attention to your back, arms). And load problem areas 15-20% more than others.
3. Choose good clothes. It should be comfortable and breathable. All movements will only bring benefits and will relieve unnecessary discomfort (and they arise from sweat and friction).
4. Receive an individual training program from your trainer. It is better to entrust its compilation to a professional trainer from the gym where you will be training on the simulators. Or find one on the Internet. Nowadays, there are enough specialists who create training programs online.
5. Always do a 10-15 minute warm-up before starting a full body workout (warm up your muscles, this is very important).
6. Individual lessons with a trainer. For the first 2-3 weeks, it is important to train under the supervision and guidance of a trainer. Then you will be able to achieve good results and learn how to perform the exercises correctly.

What exercise equipment should I use?

Do you want to get rid of excess weight? Then choose exercise equipment that will help you lose weight. “Units” aimed at burning reserve and unnecessary fat energy are suitable for this purpose:

• cardio equipment (in addition to burning calories, it will increase endurance);
• treadmills (workouts all muscle groups, so they are popular for fat burning);
• steppers (improves the condition of the muscles of the legs and pelvis);
• bicycles (good for the legs, back, improves the functioning of blood vessels and the heart, increases endurance);
• elliptical trainers (load on all muscles with an emphasis on the buttocks, thighs, legs).

How to exercise correctly

It is important to follow the rules:

• Visit the gym regularly: 2-3 times a week (preferably three times) and exercise for 1-1.5 hours.
• Give your body a load when you feel the maximum surge of physical strength or between 15 and 18 pm.
• In addition to exercising on the simulator, adjust your diet. A personal trainer will tell you how to lose weight using exercise equipment and diet. Specialized online magazines will also help you, where you will find all the necessary information.
• Consider the individual characteristics of your body. Monitor your pulse and general health.
• Do not eat 1 hour before training and wait at least 40 minutes after training, because... it is very harmful to the body. Eat only half the amount of calories that you managed to burn in the gym.
• In addition to training on simulators, visits to the sauna (infrared is very useful), swimming pool, walking and cycling.

Training program

Option #1

Warm up 10 minutes. Swing your arms, legs, rotate your body.

• 20 minutes on an exercise bike.
• Barbell curl (seated). 5 sets of 15 reps.
• Bench press on a horizontal bench. 7 sets of 20 reps.
• Between approaches there is a pause of 30 seconds. Select the weight for the barbell individually.
• Half an hour on an exercise bike.

Cool down for 10 minutes. Take a deep breath, gently raise your arms up, and as you exhale, lower your arms down. You can stretch those muscles that were actively working.

Option No. 2

Warm up (as in option No. 1).

• Rowing machine - 30 minutes.
• From a lying position, raise your legs behind your head. Legs slightly bent at the knees. 4 sets of 15 reps.
• From a lying position, raise your torso to your feet. Legs are slightly bent at the knees. 3 sets of 20 reps.
• Rowing machine - 20 minutes.

Cool down, as in option No. 1.

Option #3

Warm up, as in option No. 1.

• Treadmill - 20 minutes.
• Exercises for the back and shoulders. Rows behind the head on a block (wide grip), bench press from behind the head (wide grip). Select the optimal weight. Do 7 sets of 17 reps. Pause 30 seconds between sets.
• Treadmill 15 minutes.

Cool down (as in option No. 1).

How to eat healthy

On the days when you exercise, eat proteins and complex carbohydrates, they should prevail in the menu. It is better to reduce the amount of fat in the diet to a minimum. After exercise, you can eat proteins with minimal fat content. The diet should be the most strict in the first weeks of classes. Be sure to exclude foods made from flour and sugar from the menu. Eat dietary meat (nutria, rabbit, horse). Sausages and frankfurters are taboo foods.

30 minutes before class, you can drink a cup of pu-erh tea without sugar (this drink energizes you better than any coffee). This way you will give yourself energy, which will make your workouts more effective, and fat will be burned more intensely.

Avoid dehydration during intense exercise. Drink 1-2 sips of water before training, so you will not feel lethargic and weak.

Exercise regularly, eat more healthy foods. And after 3-4 weeks you will notice the first positive changes in your figure. If after a couple of months from the moment you start exercising you feel that your body has stopped getting rid of fat, do not be upset. And keep practicing. Slight inhibition in the process of losing weight is quite normal. If you continue to train, then in a week or two (or a little later) you will see new results. You can easily get rid of extra pounds, unnecessary volumes and become slimmer. Your figure will be beautiful and luxurious.

In order for a newcomer, inflamed with a thirst for change, not to be confused when he first visits the gym when he sees brutal men and equally brutal exercise equipment, we, together with the absolute champion of the Republic of Belarus in bodybuilding, went to the abode of iron to draw up instructions for the “first steps” for the neophyte.

Maxim Barma
absolute champion of the Republic of Belarus in bodybuilding 2016 WFF-WBBF
international trainer
the shoot place - Zebra gym

- It’s very easy to spot a newbie in the gym. It is revealed by the technique of performing the exercises. In general, a person who has just come to the gym must first master the technique and only then build up mass, work on relief and endurance.

Warm-up

It is best to start your workout with 10-15 minutes of cardio (elliptical, treadmill, bicycle), then stretch your arms and legs, warm up your muscles and ligaments.

Exercise 1

Training apparatus: power frame
What we do: squats

Rows, squats, presses - in principle, all weightlifting exercises are done on this machine. Let's start with squats, they will engage the gluteal and hamstring muscles.

The bar is installed on the racks of the power frame at the required height. You stand under the bar and place it on your shoulders. Squeeze your shoulder blades together, elbows pointing forward. Remove the bar from the racks, arching your back at the lower back. Head raised. Lower yourself by bending your knees and moving your pelvis back.

Exercise 2

Training apparatus: power frame
What we do: deadlift (deadlift) on straight legs

This exercise is suitable for both girls and boys to build the gluteal and hamstring muscles. Along with deep squats, deadlifts and lunges are the main classic exercises that give excellent results.

The legs are not wide apart, the toes are slightly apart. Without bending your knees, lower your body down and grab the barbell. Initially, the back will be slightly rounded, but with the next movement, bend your knees, push your chest forward, while moving your pelvis back - your back should become straight. As you lift the barbell, at the top point you push your buttocks forward.

Exercise 3

We use: dumbbells
What we do: lunges

Lunges are a basic classic exercise that works all the muscles from the hip to the knee joint. In general, the more muscles involved during an exercise, the better: the effect will be stronger.
The back is straight, we take a step of medium length, touch the knee to the floor, stand up, take the next step.

Lunges in place are less effective. When you specifically walk with dumbbells, it engages the muscles more strongly. The most difficult thing about this exercise is maintaining coordination and balance, so at first you can do it without dumbbells. Also, to make it easier, you can take steps a little to the side, like skiers, in order to maintain maximum balance.

Exercise 4

Training apparatus for leg press
What we do: calf raises

When we do standing calf raises, we engage the calf muscle, force it to work, gain shape and volume. When we do seated calf raises, we work the soleus muscles more. When your strength is running low, you can do calf raises in a leg press machine - in this case, both the soleus and gastrocnemius muscles work.

We place our feet on the platform, raise the platform up, while keeping our knees “locked.” Let's stand on our toes. The amplitude is short. You can imagine that you are standing on your big toe.

Exercise 5

Training apparatus: graviton
What we do: pull-ups

If your arms are not yet strong enough to do pull-ups on your own, this machine will help you imitate them.

Set the weight, for example, 50 kilograms. We kneel on the lower platform, and grab the upper handle holders with our hands. We extend the knees by 1.5-2 centimeters to simulate a horizontal bar. We keep our back straight, raise our head, look at the ceiling, and use both arms at the same time to pull ourselves up, with our elbows running along the body.

Exercise 6

Training apparatus: crossover
What we do: pull a horizontal block to the belt with a neutral grip in the set position

This is an exercise for the latissimus dorsi muscles. Sit on a bench. Bend your legs at the knees. Grab the handle of the machine and pull it towards your waist. Push your shoulders back and push your chest forward during the contraction. Pause for a second, holding the handle against your body.

Exercise 7

Training apparatus: hyperextension

Hyperextension engages the lumbar muscles and improves your appearance: you begin to walk more straightly, without slouching.

Tighten your gluteal muscles and “break” at the waist through the machine. Tilt your body down. At the bottom point of the trajectory, smoothly, without jerking, lift your body up to a straight line with your legs. Hold this position for a second and repeat the movement again.

You need to exhale at the moment when the muscle contracts. Those. With any effort, exhalation occurs. In this case, it is harder to raise the body than to lower it, therefore, we exhale at the top.

Exercise 8

We use: barbell and horizontal bench
What we do: bench press

The exercise engages the pectoral muscles, triceps and anterior deltoids.

We sit on a bench, legs slightly under us, emphasis on the heels, chest up, remove the barbell. We lower it to the lower section of the chest, and from this position we squeeze the barbell up.

Exercise 9

We use: incline bench and dumbbells
What we do: bench press

We sit on a bench, legs slightly under us, spread our elbows to the sides and raise our forearms vertically so that the dumbbells are slightly above chest level. Raising your arms to the sides, lower the dumbbells.

Exercise 11

We use: dumbbells
What we do: alternate bending of arms with supination while standing

We hold dumbbells with a neutral grip, feet shoulder-width apart, knees slightly bent. And we begin to supinate: we turn the hand, the little finger should be turned towards the chest. We work on the biceps.

Hitch

If you came to the gym in order to burn maximum fat, then cardio after training should be done for 20 minutes or more.

If active fat burning is not your number one goal, then you can finish your strength training with 10-15 minutes of cardio: elliptical, treadmill, bicycle.

For help in filming the material, we thank the Zebra gym, which recently opened on V. Khoruzhey St., 1A, 6th floor (Yakub Kolas metro station, Silhouette shopping center building).
Tel: +375 29 602 62 06