Fitness for beginners. What, what, and why?

My respects, my friends!

Begin ... It is so great. I remember myself in the first trip to the gym, it was a novelty, everything is new and unknown. You have no idea what the trainer Gakkenshmidt and lateral head of the triceps - in general, noob, noob :). I've been thinking and analyzing about what to tell in this article - a gym for beginners and decided that tell you about the most basic and fundamental things, what will have to face in a rocking chair. It is now we have a wiser, we think that everything is clear and nothing complicated about it, but these things from the perspective of a beginner looks quite different. In general, today we look at the great hall of "green" eyes and answer all your burning questions.

If all caught up, then we begin.

I go to the gym. What is waiting for me there?

So you do decide to go to this "green pasture" institution - congratulations, it is a courageous act! Usually right after the New Year to the hall are beginning to enter new bull for transformation. The majority decides that this is the best time for a change - a "new year, new you", and it's hard to disagree. Of course, after 1-2 months, the slender ranks of young trenazherschikov thinning and only the most persistent, but that's another story.

You know the saying "forewarned is forearmed"? So, it is better to know in advance what it represents gym for beginners . And it is often a whole set of objects in a large building. It used to (when I was a youngster in green)were sweltering rocking, located in the basement with posters on the wall and Rimbaud minimum set of glands. Now, if you live in a town with a population of over 500 thousand, it is likely that your room is available:

• Receptionist - most pleasant and smiling girls, who will bring you up to date and "send" in the right direction;
• locker room with individual cabins, lockable;
• sauna / shower;
• the hall itself - solid square meters simulators;
• Battery personal trainers, ready to serve you on the principle that "every whim for your money."
• fitness bar - with a special restorative power.

In general, many of the elements presented - are optional, and not the fact that there is in any room of your city.However, one thing is for sure, he "rocking" room (without Pribluda)  is available, and most often with the following zoning (zoning for Science called the internal space) .

So, let us clearly see what awaits us inside. The picture (in most cases) as follows (see. picture) .

Box gym divided into zones in accordance with the types of problems. It is divided into three zones:

• Cardio ( 1 ) - is aimed at: strengthening / development of cardiovascular activity of the person; increase stamina; reset weight and getting rid of unnecessary kilograms;
• The zone of free weights ( 2 ) - is aimed at technical work (staging techniques) ;
• Zone of strength training ( 3 ) - is aimed at power operation.

Note:

In the most advanced fitness centers can be identified even two areas: stretching (tape, fitball, mats) and athletic zone (biceps / triceps machine, crossovers, torso machine) .

Let's go through each of them.

№1. Cardio.

Equipped with a variety of fitness equipment: treadmill, exercise bike, ellipsoids, steppers.

This is the one area, which is preferable to begin his training, because first you have to prepare your body for the upcoming power loads. Usually, people who come for the first time in the gym, immediately "rod" in the area of free weights: Men "sticky" on the bench press, the girl - the bench for the press, hyperextension . In the initial stages it is better not to start their training.

Generally, in my experience and some experience hiking in the room for many - it is their (your) first conscious step to their health after distant school physical education, right?

Note:

According to statistics, up to 80-90% of people come to the gym with virtually zero training. Ieno dancing, swimming, aerobics behind the home is not available, well-max - with a dog for a walk, take out the trash

All this tells us is that you first need a little "shake" all the congestion in the body, to drive the blood vessels expand, sweat a little and then engage in exercises. Do not tear off the bat, be patient!

All cardio trainers in different muscle groups on the level, the level of energy consumption. At the initial stage it is best to fit a conventional exercise bike or treadmill, in their movements are simple and intuitive. So feel free to find them and hang out there for 10 minutes at an easy pace torsion or running (to the first sweat) .

Currently, all the simulators are equipped with special onboard analyzers that allow you to control a number of technical parameters during operation. In particular, it is possible to control the pulse rate steps, calories burned,launch the shuttle into orbitetc. Later, you all come in handy when keeping a diary measurements and training.

So the first step we have done - in the direction of the cardio zone and worked on the simulator about 8-10 minutes.Behind us are two options: either to turn in the area of free weights or strength training in the area. Where to go?

Now we understand, but first a few words about their appointment.

№2. Zone free weights.

We can say, the holy of holies for any pitching, because it is here that makes the most impressive volumes. Due to what, you ask? Of course, by working with free weights. Available they are named because they can pick up and carry / lift / put / put / fix. They are not connected by cables to the design of the simulator, they are not interconnected, they are free as birds :).

Primarily these include: dumbbells, barbells (vultures) , circuits, pancakes (rubber kruglyashi) .

Dumbbells are:

1. collapsible (you can add / take off weight)
2. collapsible (Solid) .

Neck - is metal sticks of different diameters with different notches around the perimeter. Most often used as a basis when dealing with basic exercises. They put on pancakes.

Chains - they are in Africa circuit. Used as extra weight to the bar or a special belt.

Pancakes (Barbell) - Rubber wheels of different diameters for different types of vultures. They can be used as an independent type of complication.

Clamps / clips - metal round brackets of different diameter, which are designed to fix the pancakes on both sides of the neck, that they are not moved out during the exercise.

Bench presses / dilution - Various bench with adjustable angle. Allow to shift the focus of the impact of burdening(longer to load the target muscle) on the muscle group .

In this zone, you must remember one simple truth - adequacy of the combined weight of the most preferred in the early days of classes. It should also be understood that it is necessary to work with shells technically true, otherwise avoid injuries. Therefore advice - if you do not have a coach or an experienced friend, the first time, operate with clear rounds: dumbbells - exercises for biceps; bars - squats stamped / dumbbell bench press .

As soon pass a certain threshold (pass 3-5 sessions) , you feel the strength and will fight their modesty - you can immediately catch the coach and develop sophisticated polyarticular basic exercises .

Note:

I'm in one of his articles talked about the importance of the base as the foundation for building muscle size beginners. But here is to realize that everyone is different, sometimes come to the gym rather unusual "copies" of adolescents who have problems with the skeletal system, ie,rigid frame has not yet formed, and there are a variety of scoliosis, humps and other physiological abnormalities. In such cases, the "base" is necessary to work very carefully, and not from the first months of training, otherwise you can get more harm than good.

Thus, the second step - working with free weights: exercises with dumbbells (the curl, dumbbell bench press) , with individual pancakes (squats, lifts over his head) . The goal - to develop the overall functionality and give the "correct" muscle strain after so long a failure to use them.

№3. Zone weights.

The biggest area of the gym for beginners , which is represented by various types of mechanical power equipment.It is possible to meet the following simulators:

• block;
• lever;
• insulation;
• Multifunction machines ( treadmill Smith );

At the heart of all of these piece of iron on the principle of natural movement, the trajectory of the sets (choose)the athlete himself. Movement committed during exercise, almost completely coincide with the kinematics of everyday human activity. Power trainers can work out from 1 to several muscle groups at once. Zone called power because it allows (owing to the weight adjustment over a wide range) increase the force of the athlete. Despite its harsh title, it also is ideal for the young ladies, especially if they will use it in their own special women's trainers .

In order not to get lost in such a large number of rail cars, highly recommend to read the article [ Types of simulators] and select the unit in charge of your dreams. The main rule is that you want to stick - the selection of adequate weight burdening the simulator. On average, you should perform 2 sets of 1 0-12 repetitions with a rest of about 1.5- 2 minutes. So try to pick up a weight.

Total, the third step (also suitable for girls) - Work on weights. Schedule for each muscle group one exercises on the simulator and work through the whole body from head to toe. Start with the feet, then press, arms, back and shoulders. The purpose - to load all the muscles of the body, to involve them in the work. I am sure that now you do not stushuetes when you come into the gym, and will carry out all activities in accordance with the above steps. Now let's look at the standard bunch of questions that arise each newcomer.

Fitness: FAQ for newbies

So, let's answer the most driving the questions that you may have:

Vopros№1. What to bring to the gym.

Understand this will help you to the next article: [ Clothing and attributes gym ]. In a nutshell: no immense Balakhonov, slap and shoes with high soles. Simplicity and functionality - the main features of the wardrobe.

Vopros№2. How long do you have to train for the first time.

If this is your first activity after a long break (or even first) , while exercise should not exceed 45-50 minutes, is given 8-10 minutes cardio. If you exercise in principle familiar, that 60 minutes is enough for the eyes.

Vopros№3. How many times a week you need to visit trenazherku?

The first 1-2 months it is not necessary to visit a hall 2 times a week. Moreover, it is best to do it on Tuesdays and Thursdays, first and people less, and secondly - the science proved that the most "shock" days - from Tuesday to Thursday.

Vopros№4. Do I need to consult a personal trainer?

For the first time ( 3-5 sessions) is a must, you do not climb to fix the electricity, not realizing in the electrical - and here. Not stingy to take a couple of workouts under the supervision of a staff coach. Make this investment, put the100-300 rubles per consultation in the health and sports longevity. Once mastered, you can immediately "send" it to all 4 sides and take the reins of the construction of their bodies into their own hands. Usually, consulting services are already included in coach ticket visit the hall, so please specify this.

Vopros№5. Do I need to buy a ticket?

Of course, any exercise is interested in securing a client for a long time with him. Their task is not to let a man as long as he does not become their regular customer, ie will buy long subscription. It is worth to do so: firstly, the search for gyms with flexible terms and conditions of service. What I mean - if the room offers you redeem only annual subscription and no other options, then let him go forest.

Secondly, if such a "flexible" Hall found, take 4-5 occasional visits to get used to the hall, the coach and if satisfied, then take a subscription for six months. Beginners do not advise just spend their money on long subscription. After all, you know, anything can happen, for example, dramatically lost the desire. On the other hand, it is necessary to understand that the subscription -svoeobrazny contract between you and the audience that you will visit it, it is responsible to themselves and discipline. Also, there is effective psychological trick - when the blood paid forward, then somehow "score" is not very desirable, toad presses :).

Vopros№6. When to engage in the morning or in the evening?

Here, everything is individual. Yes, it is proved that the most productive hours of work with the body is 12 to 14 and from 16 to 17 pm, and then the activity decreases. However, the study did not take into account that people, first of all, working, studying and then (in his spare time) engaged in any nonsense. So stick to your routine:-study training, rest or exercise-work-rest. The main regularity of employment and regime, ie, You have to go at the same time (do not jump in the morning for the evening) and days.

Vopros№7. Do I have to exercise?

Yes, and it is desirable for 1.5-2 hours. Ie We came to work in the 18-00 , ate and 19-30 in the hall. On an empty or full stomach is strictly not go. What is? Because carbohydrates - buckwheat, barley, and of protein - milk, chicken, fish (tilapia). 

Articles on nutrition to help you.

Vopros№8. Do I need to eat after a workout?

Yes, and preferably within  45-60 minutes after physical activity. During this time otolet blood from the stomach, increase the digestibility of the body of nutrients from food, and you are perfectly all ohomyachite. What is? If the evening - the more protein with vegetables and some carbohydrates (rice) , if the day - a full reception of the "average" full of carbohydrates and protein ( meat , seafood, eggs) .

Vopros№9. Do I need to drink during a training session?

Definitely yes, with only clean water. Do not be afraid to take her with him longer, even better stay than not enough. For women (ba, in the previous paragraph were girls, and this had become a woman :)) - a 1 liter, for men -1.5 liters.

Vopros№10. How to make the program?

If a coach is trying to distance itself from you and otherwise refusing to make a personal program (or it does not exist) , then the following article to help you to [ How to create a training program? ].

Perhaps, it is all the questions that may arise. In addition, we strongly recommend to read the articles of the section "Bodybuilding for Beginners", in particular, with these [ the first time in the gym to start? ] [ rookie mistake in the gym ].

After learning all this information, you are on the 100% effectiveness of their relatives startanete and continue on in nakachatelnyh issues.

Afterword

Well written and is the second this year an article entitled - gym for beginners. Now you are armed to the teeth and you know how to efficiently carry on arrival to the gym and let all trepeschat!

On the sim everything I was glad to write to you, until we meet again!

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