Gym for beginners: workout routines

When winter comes, the average person begins to realize that the new beach season, and an arrow on the scale shows inappropriate figures. So, it's time to take myself in hand. So, in most cases there is a desire to go to the gym. Once there, one discovers a new world in which he likely knows nothing about. Today we'll talk about what you need to pay attention, if you joined a gym. For beginners, it is extremely important that nothing is missed, that a positive result has not kept itself waiting. Below will also be considered basic training program for beginners.

Coach

The First thing to do once in the gym, – hire a coach. No matter how clever and successful man you were, a professional knows more about the sport, it's his job. Therefore, pride in this case it is better to leave shoes in the locker room. A couple months later, when you learn the technique of all exercises, the coach will be to give up. But at first it is better to trust the professional.

If you can't afford a trainer or simply don't want to hire him, still there is a way. In the Internet you can find a lot of information about fitness and bodybuilding. Articles and videos will help you get a basis of knowledge sufficient for a beginner. Another way to gain knowledge without a coach – to communicate with more experienced athletes. In the hall you will not be denied to the Council or insurance. Not only is too often distract people from their own class.

Other

An Important component of successful learning-support. Therefore, to have always had the motivation, it is better to go to the gym with a friend. When you're exhausted and want to stay home, lying on the couch watching your favorite show, a true friend will simply force you to go to the gym. The same thing will you do for him. In addition, when there is at least one friend, a novice in the gym I feel much more comfortable.

The Main thing is not to brag in front of friends and experienced athletes with their achievements. If you have not played sports and just started to bring your body in tone, excessive zeal will lead to the fact that the next few days you will not be able to do anything because of the violent pain in the muscles. And that's just at best. But people who do not one year, it doesn't matter how much you shake the newcomers. People in the hall come and go. On strangers, no one pays attention. However, if you need advice or help, an experienced sportsman can not refuse.

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Oppression

Workouts for beginners at the gym the first are hard. A beginner does not understand what to do, I do not feel your muscles. He just obey the instructions of the coach. But after a time comes a full awareness of actions. Then every move is deliberate. Do not be shy, if initially you are doing something wrong. No one to laugh will not be as all once started. Proper technique will come, just be patient.

Program for beginners at the gym

Now it's time to talk directly about the training. Arriving in the hall, the person can hurt himself. To avoid this, you need to strictly adhere to the lesson plan and not try to show his superpowers. Gym for beginners – the place where they are going to inspect your willpower, determination and the ability to live according to the schedule.

The First program which we consider, is aimed at creating a certain Foundation. It provides for the preparation of the athlete for further, more complex tests. There is much wisdom and some specific techniques. This program includes mostly work with free weights. The reason is simple – not all rooms have special equipment designed to work particular muscles. So there is no question (to replace the exercise on this device?), the program is simplified. However, it is very effective. Training should take place three times a week. With experience, the athletes expand the program to 4-6 days. But yet we do that to anything.

First day

It looks like this:

1. Warm-up. Done up to 10 minutes. Provides exercises and cardio.
2. Chest muscles. To do dumbbell bench press lying also it is possible to dissolve them in the parties.
3. Triceps. Made different presses: French lying narrow grip, down on the upper block.
4. Shoulder. Raise the arms with dumbbells in front of you. Next, make a press of a bar standing up.
5. Abs Workout (any exercise).
6. Stretching.

Second day

Step by Step workout looks like this:

• Warm.
• Spin. Do different cravings: the upper block to the chest rod to the belt in the slope. Provided the wide grip pullups.
• Biceps: flexion of the hands with dumbbells or a barbell. The lift rod on the Scott bench.
• Shoulder. First, raise the dumbbells out to the sides. Then do traction rod tothe chin.
• Elaboration of the press.
• Stretching.

Third day

The Program transformirovalsya:

1. Warm.
2. Legs: squats, extension and flexion in the simulator.
3. Shoulders: breeding of dumbbells in the slope, the abstraction of hands on simulator “pitch Decks”.
4. Press.
5. Stretching.

All exercises are performed in three sets of 10-15 times. In addition to those, about which is indicated by the different number of repetitions. The weight of the shells should be selected in such a way that you could do it as many rounds as mentioned above. Of course, in the tutorial, where everything depends on your strength, for example, pull-UPS or AB workout, you need to do as much as it turns out, trying to bring their performance to the maximum.

In addition to workout, in the beginning do not be redundant warm-up approaches with a blank fretboard. To be done before each exercise and before the exercise of a particular muscle group. 10-20 repetitions is enough so that the muscles are enriched with nutrients, which are known to be coming with the blood.

Above was considered a standard workout plan where each muscle group worked out on a particular day. But there is another method. According to him, the whole body is trained holistically - during one trip to the gym. For beginners, this approach is also very effective. For comparison, let us examine it.

Program # 2

This program at first glance seems extraordinary. However, it gives a dramatic effect. Training looks like this:

• Warm.
• Shoulders: barbell lifting over your head, pull to the chin.
• Legs. Doing squats with a barbell.
• Biceps. Involves lifting a barbell.
• Back: pull the projectile to the belt in the slope.
• Chest: bench press (horizontal bench).
• Press: leg lifts in a vise.
• Stretching.

Have to work three days a week. The only exercises each workout again. If you are under 20 years of age, one lesson a week should be replaced with complex aimed at expanding the chest and shoulders. It looks as follows:

1. Warm.
2. The super series of deep squats and the ‘sweater’. Each exercise is done for 15-20 times. A number of approaches – 3.
3. Pull-UPS (chest, head, reverse grip) 3/15-30.
4. Dips (maximum amplitude) – 3-4/20-30.
5. Leg lifts, hanging on the bar.
6. Stretching.

The program, which worked out all muscle groups, it is recommended to start. Beginner in the gym the first time do not have to be pumped accented. This workout plan you can use the first 1-2 months and then move on to the standard program, where each muscle was given special attention.

Beginner Gym for girls

In contrast to men, girls usually go to the gym not to become more, but rather to become trim, slim, to lose weight. It is believed that engaging in weight training, the lady loses femininity and becomes “a Jock in a skirt". But this is not so. First, to become such a normal girl can not due to the fact that her body is not as masculine. He is not predisposed to muscle growth. Secondly, exercises and loads are included in the program of training of girls, is aimed not at turning a lady into a pile of muscles. So that should not be taken with hostility the fact that women also go to train in a gym.

For beginners girls the goal of the training is a comprehensive study of the whole body. As well as gaining weight and losing weight. Therefore, the most acceptable would be such a program in which all muscle groups are worked in one day. It is convenient. After all, if you often skip a workout due to the tight schedule, there will be muscles that are deprived of attention. So, here is an example of the standard program for girls:

• Cardio activity – 10 minutes with a pulse rate of 100-120 beats per minute.
• Warm-up and stretching.
• Leg lifts/knee raises.
• Leg Extension in a sitting position.
• Lying leg curl.
• Short hyperextension.
• Dumbbell Bench press lying.
• Pull the upper block to the chest (reverse grip) – 2/10-12.
• Press the dumbbells overhead.
• Lift Them - on the biceps.
• Twisting on the bench.

All exercises except where noted separately, are made in three sets of 10-12 times. Arriving in the hall the first time, cardio and workout should make full. And power-one approach. Break between reps – about a minute. The second workout could be more intense. Each exercise should be done by two approaches, and the time reduced to 50 seconds. The third time it's time to start training for a full scheme. It will take a couple weeks and you will see how to begin training other beginners. Program in the gym will already be easier. You will feel like an experienced athlete. Keep this positive attitude in the future, and everything will be fine.

Conclusion

Workouts for beginners at the gym can turn into a big stress, if there is not a reasonable approach and an experienced mentor. First, most likely, nothing will happen. Soyou should be careful if you decide to visit the gym. For beginners men this way will be easier than for women. But the fairer sex sport good, it would wish. Today we learned, what challenges await the newcomer at the gym and what exercises should pay attention at first.