If the guy decided to visit sports club, then to achieve success, it is necessary not only not to "shirk" occupations, but also the nobility as it is correct to make the individual plan of trainings. If not to make it, then it will be possible to wait for effect of exercises very long.
How to make the plan of a training in gym?
The first that should be made, it honestly to admit to itself what level of training is at the moment. It is accepted to divide level of training into low (initial), average and high. The man who never earlier or long ago played sports can safely write down himself in beginners. Even if the break between occupations was more than 2-3 months, then the guy has to return on low level.
When the man is engaged in gym 1-2 times a week for 3-4 months, it can be written down on the average level of preparation. And if the man already more than half a year trains, then he can be considered well prepared and it can carry out exercises from a complex for high level.
After the level of training is defined, it is possible to make the plan of trainings in the gym.
How it is correct to make the plan of trainings for beginners?
At first we define the number of occupations in a week. Them can be 2 or 3. Experts recommend the first 3-4 weeks to hold 2 trainings in 7 days, and then to increase them to three. Thus, the break between occupations will make from 2 to 3 days.
Now we define the purpose. Proceeding from it, the plan of trainings in gym is also formed. If the guy wants to lose weight, then not less than 25-30 minutes he has to spend for cardioexercises, for example, run, occupation on the exercise bike or swimming in the pool. This part of occupations can, both to open a training, and to finish it. Experts allow also that, and other option. Also it is necessary to train the main groups of muscles, for this purpose include push-ups in the plan (3 approaches till 15-20 of repetitions), twisting of the case on a bench (2 approaches on 20 times) and a press lying with an average weight (2 approaches till 5-10 times).
If the purpose of a training to achieve a body relief, then it is necessary to allocate 10-15 minutes as warm-up for cardioloading, and to spend the rest of the time on a training of muscular groups. It is possible to use also those exercises which are given above and to add to them other complexes, for example, squats, moves with dumbbells.
The plan of trainings for average and high level
It should be made proceeding from the same principles which are already described above. The difference will be that the number of repetitions and approaches will increase. As a rule, each 3-5 weeks it is necessary to reconsider loading level, to add 1 more approach or 3-5 repetitions.
For men who have high level of training it is possible to use supersets, that is 2 approaches exercises are done without interruption.
Further we present the approximate plan of trainings:
The plan of trainings for the men who are engaged houses
If the guy does not plan to visit the gym, then it can quite carry out all exercises and houses. For drawing up the similar plan of trainings it is also necessary to determine the level and to set the occupation object. The majority of exercises on weight do not assume existence in the apartment of various exercise machines at all.
"