Regular physical activity allows you to keep your muscles toned and improve your health. True, not everyone succeeds in developing a training regimen correctly. The best solution in such a situation would be to exercise in a gym, where there is an experienced trainer who can give a number of important recommendations. At the same time, you will be able to accustom yourself to a regimen, create a beautiful, athletic figure, and normalize the activity of organs and systems of the body. The main thing is to approach the matter responsibly and strictly adhere to the specialist’s instructions.
Benefits and differences from home training
Exercising on simulators brings great benefits to the body. Thanks to systematic training, the following positive changes are noted:
- Stimulates blood circulation, reduces the risk of developing pathologies of the heart and blood vessels, strengthens bone tissue. True, only with strict adherence to the instructor’s recommendations and exercise technique.
- Accelerating metabolism and losing excess weight. To achieve maximum effect, the evening menu should consist of protein-rich foods.
- Building muscle mass.
- Formation of a beautiful figure, getting rid of cellulite.
- Increased strength and endurance.
- Psychological release. A person is distracted from pressing problems, his mood improves.
- Working out all groups of muscle tissue. This effect is achieved due to the presence of a large number of different exercise machines in the gym.
Of course, you can also conduct classes at home. In this case, you will not need to spend money on purchasing a subscription, pay for the services of a trainer, or strictly adhere to the schedule. Exercises can be done at any convenient time. True, starting to train at home is much more difficult. Banal laziness and everyday problems interfere. You also need to take into account that the technique of performing the exercises may be incorrect. Instead of the expected benefits from fitness, harm will be caused to the body. In addition, you will need at least a minimum amount of sports equipment to help achieve the desired result.
A variety of exercise equipment for effective pumping of the whole body
Increased strength and endurance
Working out all muscle tissue groups
Psychological release
Class Rules
When conducting classes in the gym, you must adhere to certain rules. Training is carried out in three stages:
- warm-up;
- main part;
- hitch.
None of these stages can be neglected. Otherwise, the effectiveness of your training will decrease and your health may be harmed.
Warm-up
Before you begin performing a set of exercises on the machines, you must warm up your muscle tissue. It is for this purpose that warm-up is carried out. It lasts at least a quarter of an hour. It includes five minutes of cardio. This could be running or riding an exercise bike. The rest of the time is spent doing bodyweight exercises and stretching.
If you start training without warming up, the risk of injury and discomfort increases.
A 15-minute cardio workout is a great warm-up before exercise.
Main part
Beginners working out at the gym need to create a workout plan in such a way that the load is applied to the whole body. It is extremely important to practice the technique of performing the exercises and remember it. In addition, the reaction of muscle tissue to the applied load is analyzed. It is possible that a certain muscle group will be more resilient.
The exercises are performed according to a certain principle. Initially the hips are worked out. Then the load goes to the chest and back. After this, they develop the shoulders and arms. The workout ends with working out the abs. Adhering to this scheme, you need to choose the most suitable exercise equipment from those in the gym.
Before starting training in the gym, it is important to correctly draw up a program that will include exercises to work all muscle groups.
Typically, training is carried out according to the following scheme: hips - back - arms - abs
Completing the workout
The load should be reduced gradually. It is recommended to jog or walk on a treadmill, or pedal a little on an exercise bike. Recovery should take at least 10 minutes.
Cooling down is the opposite of warming up. During the lesson, my heart worked hard and pumped blood intensively. Accordingly, its activities need to be stabilized. If you stop training quickly, blood will begin to flow intensively to the head and internal organs. Headache, dizziness and nausea will occur.
Cooling down is an essential part of any workout.
Pros and cons of group classes
Most fitness clubs offer classes in which a group of 15-30 people train under the guidance of a professional instructor. Workouts can be of completely different directions: aerobics, dancing, cycling, crossfit, yoga, pilates.
Pros:
- Even a complete beginner can get started with group training, while the gym requires you to learn basic fitness fundamentals.
- Classes are conducted under the guidance of a trainer who will monitor the correct execution of exercises to avoid microtraumas and sprains.
- While training in a group, you will be in constant tone, unlike in the gym, where you can be distracted and reduce the intensity of your workouts.
- You will have a choice of various ready-made fitness programs (strength, aerobic, dance, low-intensity), among which you can choose the method that you like best and is closest to you.
- Even if you have the necessary sports knowledge, group classes will always help you expand the standard set of exercises, learn new movements and combinations, and learn something new for yourself.
- Classes in a group provide additional motivation: looking at other girls, you strive to improve and give your best.
Minuses:
- Each sports club offers a limited range of group fitness programs. And the choice of trainers is not always wide enough.
- The price of group classes is usually higher than visiting a gym.
- Training takes place on certain days and times, so you always need to adapt to the prepared schedule.
- As a rule, in group classes there is a limit on the number of people who can be in the room at the same time. This causes additional inconvenience.
As you can see, group classes are suitable even for those who have never done fitness. However, restrictions in the choice of programs and strict schedules make visiting them not entirely convenient.
- Group training: all types and directions
How to create a training program
It is enough to visit the multifunctional sports center only 2-3 times a week. It is best to train during lunch hours. It is believed that from one o'clock in the afternoon to four o'clock in the evening, physical qualities are at their maximum. Accordingly, the effect of such training will be clearly expressed. In addition, during lunch hours there are fewer people in the club than in the morning or evening.
Before you start training on the simulator, you must consult with the instructor. The specialist will tell you how to turn it on, regulate the load and use it correctly.
The number of exercises performed, repetitions and approaches may vary. In many ways, these indicators depend on the goal being pursued. Beginners are recommended to do between 6-8 different exercises. Only two or three approaches are enough. Repetitions in one set should be done within ten.
The next exercise is performed only after the pulse and breathing have been restored.
The choice of weight deserves special attention. The load should be such that the athlete has enough strength to complete 20 repetitions. Beginners, however, do not need to use such equipment. It is considered quite dangerous. Its use is allowed only with good physical preparation.
The duration of the workout should be a maximum of an hour. It is extremely important to remember to rest between sets. After time, when the body adapts to the loads, the instructor will allow you to practice for a longer time.
It is better to exercise during lunch hours; physical activity is at its peak at this time, so your workouts will be most effective.
The number of repetitions and approaches is selected depending on the level of physical fitness of the athlete and the goal he is pursuing.
The duration of training at first should not exceed 45-60 minutes
As for the choice of weight, it should be such that the athlete has enough strength to perform 20 repetitions
Benefits of strength training
Acceleration of metabolism
After just a few strength training sessions, you will notice a clear increase in your metabolism. And in a correctly adjusted combination with nutrition and daily routine, you will be much more confident in losing excess weight and acquiring the desired body shape.
Building muscle mass
And it doesn’t matter what goal you are pursuing: losing weight or, conversely, gaining weight. It is strength training that will allow you to achieve your goal in the shortest possible time. And older people doubly need strength loads (of course, within reasonable limits), as they prevent the thinning of bone tissue and natural muscle dystrophy. High intensity interval training is an excellent and effective remedy for osteoporosis.
Injury Prevention
Strength training remarkably hardens and strengthens the body, minimizing the risk of injury. Numerous studies prove that such loads thoroughly work out all muscles, ligaments and tendons, which cannot but affect a person’s quality of life (less risk of sprains and other injuries).
Body flexibility
With regular strength training, the body becomes flexible. If you have little physical activity during the day or sedentary work, these workouts are just what the doctor ordered!
Strengthening Bones
If for some reason you have excluded dairy products from your diet (hello Paleo diet fans!), then regular strength training will help you in this seemingly hopeless situation. Powerlifting makes bones more resistant to external irritants and also stronger, which reduces the risk of fractures and dislocations.
A boost to strength and endurance
Do you want to run faster or jump higher? There's no problem if you have a place for strength training in your training program. Swinging dumbbells can make your muscles contract more actively, which means your energy costs will increase. And, as a result, your body will transform literally before your eyes. You will notice the results when you play basketball or tennis (or other outdoor games): you will be much less tired, your reaction will be lightning fast, your breathing will be calm and measured.
Quick results
An excellent incentive for regular strength training. Such a load gives positive results quite quickly, which is a wonderful motivation. You will see, in just a month your muscles will become elastic, your body will be more toned, and your mood will be good. Don't want to work too hard? Presses of 200 kg - not for you? It's okay, weights even with a small weight can work wonders! You just have to do more approaches and repetitions until you feel a slight feeling of tension in the muscles.
You can study at home
It probably won't come as a surprise to you if we tell you that strength training can be done not only in the gym. It often happens that we don’t have enough time to go to the gym, and some don’t even have the desire. Therefore, you can easily study at home, in a comfortable environment for you. There are many different effective programs; finding them is not a problem.
Increase in IQ level
It turns out that not only monotonous study of textbooks can increase your level of intelligence. Interesting idea! Strength training gives the brain a strong impulse and forces blood to circulate more actively throughout the body. Of course, any physical activity will be beneficial for brain function, but you will be curious to know that scientists have come to the conclusion that it is strength exercise that has a beneficial effect on the cognitive function of the brain, especially in older people. Numerous studies show a similar result in animals.
Productivity increase
Strength training will help you maintain high performance and performance throughout the day. Moreover, even if you don’t have time at all, even a 30-minute walk during your lunch break can lift your mood, put you in a positive mood and reduce stress.
A great way to combat boredom
Muscles need time to recover, and your body (surprise!) will quickly adapt to the load and the changes that occur to it. Therefore, it is necessary to change the training program from time to time so that there is no so-called stagnation. This is when there is no forward movement, the muscles do not develop further, since there is no longer enough load.
Fighting the blues
Black line? Nothing makes you happy? Research shows that regular strength training promotes the production of endorphins - hormones of joy and pleasure. People who lift weights are less susceptible to depression and anxiety than others.
Increased self-esteem
Bodybuilding will significantly improve your self-esteem. Week after week, seeing your body transform will help you grow in your own eyes and in the eyes of those around you.
Creating psychological comfort
Does your job not bring you enough satisfaction? Or maybe they don’t see you as a person, and your boss is a real despot? It has been scientifically proven that powerlifting gives a sense of psychological balance, as well as an impetus for self-development. You begin to feel confident in yourself and your abilities, and this cannot but affect your work.
Reducing the risk of cancer
One study showed that by doing bodybuilding just 3 times a week for six months, you reduce the risk of cancer (for reference: hatha yoga also had similar results in this experiment).
Heart protection
To keep your heart healthy, healthy eating alone is not enough. Physical activity is required. Powerlifting does a great job of protecting your cardiovascular system.
Effective replacement for cardio exercise
Hate treadmills and the like? Strength training at an accelerated pace (note endurance exercises) is an excellent alternative. They confidently keep your pulse, so they can easily replace cardio training.
Insomnia remedy
There are many recognized ways to combat insomnia, such as herbal tea or a hot bath. Few people know that bodybuilding also promotes healthy, sound sleep. Let's combine business with pleasure!
A set of exercises on simulators
A woman or man needs to choose a training regimen taking into account the purpose of its implementation. Depending on which muscles need to be pumped, different exercises will be performed. It is worth considering the most effective among them.
For legs and buttocks
In order to work out the gluteal and leg muscle tissues, you need to do the following types of exercises:
- Hyperextension. The legs are placed in the machine, and the arms are placed behind the head. You need to lower and then raise your body, making sure that your back remains straight.
- A simulator that involves connection and abduction. The back should be vertical. The hips are separated and brought together, after which a delay of several seconds is required.
- Leg press. The platform is used. The lower limbs are raised from the center to the top of the platform. When lowering the load, your lower back should fit tightly to the bench.
You need to master the correct execution of each exercise. Mistakes can lead to negative consequences.
Hyperextension
Leg press
Leg abduction and abduction in the simulator
For the back
In order to work out the muscle tissue of the back, you need to perform the following exercises:
- Graviton pull-up. The arms are spread slightly wider than the shoulders and fixed in this position. When performing the movement, the muscles of the buttocks and abs are sure to tense. Exhale before each approach. Pull-ups are performed without rocking or pushing, as smoothly as possible.
- Horizontal block connection. Must be used during complex training. The movements are as similar as possible to rowing. You need to firmly grasp the handles, take a breath and then pull the block towards you. The back remains straight and the shoulder blades are brought together.
- Pulling the load to the chest area. The athlete must grasp a special part of the machine, monitor the connection of the shoulder blades and keep his back straight. The amplitude is selected taking into account physical capabilities.
Hyperextension will help strengthen the lumbar region. In this case, the weight is pressed against the chest. Then a tilt is made and a return to the original position is made. Back arches are unacceptable.
Pull-up in graviton
Upper pulley to chest
Horizontal block thrust
For the chest
When working on the chest muscles, the following complex is used:
- Bench press in a lying position on a horizontal bench. The bar is taken with a wide grip and released to the chest. As you exhale, it is lifted. This exercise can also be performed on a special machine designed for bench presses.
- Dumbbell raises on a horizontal bench in a lying position.
- Pull-ups to the chest. If initially working with your weight on the crossbar turns out to be problematic, you should use a graviton. This way you can regulate the load. Weight increases gradually.
If a person comes to the gym alone, he needs to enlist the help of other athletes. It is essential that insurance is provided.
Bench press
Pull-ups
Lying dumbbell flyes
For shoulders and biceps
To strengthen your shoulders and work your biceps, it is recommended to lift dumbbells in front of you. In a standing position, you need to put your hands at your sides, lift the implements and slowly lower them. Barbell bench presses will also be effective. The bar is located in the chest area, after which it rises and returns to its original position. Additionally, it is recommended to lift dumbbells to the sides and raise them in an inclined position.
Raising dumbbells in front of you
Swing dumbbells to the sides
Bent-over dumbbell raises
Barbell biceps press
On the press
Among the most effective exercises for the abs, bending using a Roman chair should be highlighted. Hands should be placed crosswise on the chest. Tilts are made up to half. In this case, the chin is pressed tightly to the chest.
Leg lifts will also help you achieve the desired result. You need to hang on the bar and lean on your elbows. The lower limbs must be slowly bent and unbent.
Crunches
Tilts
Hanging leg raises on the bar
How to practice without an instructor
Training in the gym without a trainer is acceptable, but in this case you must strictly adhere to the following recommendations:
- Classes begin with a warm-up. Cardio exercise, rotational and swinging movements of the arms, and head tilts are required. You should also stretch the muscle tissue of the pelvis, ankle and knee joints.
- Before using simulators, be sure to familiarize yourself with the principle of their operation and the effect they provide.
- When performing exercises, you need to ensure that your body position remains correct.
- You should train every other day. More frequent classes are not recommended.
- Observe safety precautions when using sports equipment, avoid excessive load.
Everyone has the right to decide for themselves whether to study with an instructor or without. The first lesson, however, is recommended to be done with a trainer. He will be able to select a set of exercises, ensure that they are performed correctly and give advice for the future. In the future, you won’t have to resort to the help of a specialist.
Before using exercise equipment without the help of a trainer, be sure to familiarize yourself with the principle of their operation and carefully study the technique of performing the exercises.
A prerequisite for independent training is compliance with safety measures and avoidance of excessive loads.
Advantages and disadvantages of group classes
Beginners are recommended to attend group classes of various types under the guidance of an experienced instructor.
Advantages:
- Group training is suitable for those who are just starting to exercise.
- Monitoring by a qualified trainer for the correct execution of exercises allows you to avoid microtrauma.
- A wide variety of fitness programs allows you to choose the method that suits you.
- Group classes are a great way to master exercises and complexes.
- Classes in a group are motivating: looking at the other participants, you will try to keep up with the other participants, giving your best during the training. By working out in the gym on your own, you can reduce their duration and intensity at any time.
Flaws:
- Not all fitness clubs offer a wide variety of group exercise programs.
- The cost of group training is significantly higher than a gym membership.
- Tying classes to a specific time and day forces you to adapt to your schedule.
- The simultaneous number of training participants is limited. This causes some inconvenience.
Having studied the pros and cons of group classes, we can conclude that training is suitable for beginners, people who need additional motivation and those who have enough free time to adjust to the schedule.
