The man can go to gym to lose weight or pump up muscles. But at the same time very few people first know how correctly and productively to be engaged on exercise machines in the gym. Therefore the beginner surely should get acquainted with councils of trainers.
How it is correct and safe to begin to be engaged in gym?
Before starting the first occupations in gym, it is necessary to exclude possible contraindications on health. Serious loadings, especially power, can adversely affect a condition of a cardiovascular system, and at the existing injuries they are capable to result in disability. Therefore before visit of gym it is useful to consult with the doctor.
For maximum efficiency of occupations it is very important to make competently the program kardio- and power loadings. The experienced trainer who will pick up the complex considering both a physical condition of an organism, and desirable result and also will check correctness of performance of exercises can help with it.
The beginner should remember also that intensive energy-intensive occupations in gym demand observance of a certain mode, otherwise harm from trainings will be more, than advantage. First, it is extremely undesirable to be engaged daily – effect of overtraining in a week - another will be beaten off by all desire to go to gym. Secondly, it is necessary to have a rest fully at night, otherwise the tired organism will not increase desired muscles, and to wear out.
Thirdly, the healthy nutrition is necessary. Both trainers, and doctors pay to this aspect the enhanced attention. Muscles for growth need constant intake of protein which can be received from meat, a bird, fish, cottage cheese. Slow carbohydrates which sources are porridges, pasta from flour of firm grades of wheat, whole-grain bread are important for endurance during the trainings.
How it is correct to be engaged in gym to the man?
It is necessary to start a training in gym from warm-up and an extension. One of effective ways to warm muscles – to work on the racetrack of 5-8 minutes. Then – exercises on an extension which it is possible and to finish a training.
There are two main approaches to trainings. The first is practiced by powerlifters whose purpose is to increase muscles quickly. For this purpose athletes try to squeeze out the biggest weight for a small amount of repetitions (1-5). Also they practice average of approaches, long rest between repetitions (3-5 minutes) and frequent trainings (every other day).
Absolutely other approach to trainings at bodybuilders who seek to increase endurance as much as possible. They work with small scales, but I do the bigger number of repetitions (6-12), have less a rest between approaches (1-2 minutes), but it is more between trainings (2-3 days).
The program of occupations on exercise machines has to include exercises on all groups of muscles – raising of a trunk, legs, squats, push-ups, presses, etc. Begin a training with study of the largest muscles, then start small, but if work with a certain muscle is required, it is necessary to begin with it.
How it is correct to be engaged in gym to lose weight?
The program calculated on weight loss includes cardiotrainings and power exercises with a small weight and a large number of repetitions (10-12). Occupations on cardiovascular machines (exercise bike, the racetrack, an ellipsoid) effectively help to get rid of a fat layer, and power simulators are necessary for study of muscles and creation of a beautiful silhouette of a body.
For more effective weight loss it is recommended to exclude fast carbohydrates and fat products from a diet. Before a training slow carbohydrates – buckwheat, porridge are resolved, it is after classes better to use vegetables and proteins.
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