Usually, the first visit of gym is a spontaneous invention. Many beginners, without knowing all subtleties of the correct approach to trainings, throw this business through two-three of occupations. To begin to be engaged in gym, it is necessary to know some subtleties to which this article is devoted.
Preparatory stage
Before the first campaign to the hall it is necessary to set specific goals for himself and to try to reach them. The light and comfortable clothes also play an important role.
It is important! Before going to the hall, it is necessary to undergo medical examination.
Correct spirit
Many do not know how to begin to be engaged in gym to beginners. They hesitate, do not know to what exercise machine to go also that with it to do. It is not necessary to hurry, for a start it is necessary to be adjusted in the psychological plan.
Most important rule for beginners: to try to go towards the aim step by step. It is not necessary to train from the very beginning with big loadings. Having taken a bar with a small weight, concentrate at work of each separate muscle.
You have to feel tension on each part of the body and understand that now your muscles came to a tone. And only after you learn to feel and control each separate muscle of a body, it is possible to increase loadings. To receive 100% return from a training, it is necessary to establish connection between muscles and a brain (neuromuscular communication).
When you come to the hall, your thoughts have to be cleaned. It is not necessary to think of problems and daily cares. Try to avoid also excessive experiences about possible injuries.
If before a training you have 10-15 minutes, then it is necessary to lie down on a sofa, to close eyes and to think of the forthcoming training, of what benefit it will bring you and what end results you receive.
Often beginners have such moments when it seems to them that trainings do not bring any benefit: muscles do not grow, weight does not decrease, the endurance does not increase. The most important at this stage is not to lower hands. At this moment the beginners lack support in the moral and emotional plan.
Best of all such minutes to find support. It can be your companions who go not the first year to the hall, or your trainer. It is possible to watch the motivating movies after which it will want to go to a training at once. During the trainings it is important to understand that only you are an owner of the body, and the size of your muscles depends only on you. With each new training it is necessary to understand that you any more not the beginner that you already took the first step to success, unlike many people who prefer to chew chips in front of the TV.
Whether you know? Scientists from the university of Aarhus established the interesting fact: muscles are directly tied with genes. Genes code information on muscle work and further muscles will easier cope with big loadings.
The correct spirit is the key to success of any athlete. And loss of motivation leads to the fact that the athlete ceases to visit trainings. Therefore, try to analyze each your training. Each dumped kilogram is the best motivator.
Correct clothes
If you do not know what to begin in gym to the beginner with, then begin with the choice of suitable clothes. The comfort will depend on it during the occupations. Correctly picked up clothes will bring you pleasure and will help to avoid callosities and an intertrigo.
For a start it is necessary to choose suitable footwear. The choice of footwear depends on what exercises you want to carry out in the hall. If it is run, then it is necessary to buy special sneakers for run which are equipped with a spring sole and the ventilating inserts. For all other types of exercises the main indicator in the choice is ease of footwear. It has to be with a thin sole. It is the best of all to buy the sneakers made of natural materials.
As for outerwear, it is the best of all to buy shorts and an undershirt or a t-shirt with trousers. The main thing that the clothes were comfortable and free. It should not give you an inconvenience.
The t-shirt has to adjoin to your body that during the trainings it did not cling to exercise machines practically.
It is the best of all to buy clothes of the known sports company which specialize in tailoring of things for trainings. Such clothes will provide the correct air circulation that is an important factor during the occupations in the hall. On trousers there should not be many lightnings, locks or laces. Underwear has to be from dense synthetic materials. Such linen will well fit a body and to provide good ventilation. For people who are engaged in a bar and a horizontal bar special gloves are on sale. They have to be from material which will not slide on the handle of the exercise machine or a signature stamp. Sliding can lead to a serious trauma.
Important! Among people who long time are engaged in the hall there was a superstition: crossed a bar — to a trouble. Therefore beginners should know that it is better to avoid a bar.
Ideal behavior model at the first visit of gym
Before a visit of gym it is necessary to set specific goals for himself. Then to make the individual program of trainings and to pick up healthy nutrition. Results of trainings directly depend on any nuances of training process.
Statement of the purposes
To the hall yourself needs to set a specific goal for which you will strive for the first campaign. Each beginner has purposes. Some want to lose weight, others — to pump up certain types of muscles. But for a start the beginner needs to do base and to swing all groups of muscles that there was a balance of a body. The trainer or more skilled visitors of the hall can tell you about general exercises.
When your body comes to balance, and you will already seize general exercises and skills, it is possible to begin to train some separate groups of muscles. After you set to yourself a definite purpose, you will be able to analyze each training and to watch what results you achieve at each separate stage.
Whether you know? Scientists from the university in Wayne proved that one of the most useful products for muscles is chocolate.
It is not necessary to chase everything at once. There is no it that the beginner came to the hall and in a month became similar to Schwarzenegger in youth. Everything becomes gradually. Each separate objective is achieved by a large amount of sweat. To remember the main thing: if you set to yourself the object to increase in a month hand volume by 2 cm, then you have to achieve this objective. Otherwise, your motivation to fall below a plinth. Therefore never you should set for yourself too high purposes.
Testing
At the first campaign to the hall it is necessary to hold small testing which will show what skills you own and what to you to begin trainings with. From what sports level at you, your further personal program of trainings will depend. Testing occupies one-two trainings, it is the best of all to carry out it with the personal instructor. He for you will observe, take notes about your skills, and then to make to you personal trainings.
Usually when testing look at your power preparation and endurance. The trainer checks what loadings you can do, what is the time you can work and what exercises will suit you best of all (that there was no damage to health). Testing is held on various exercise machines.
Run, step aerobics, occupations on a horizontal bar and bars will help to hold the body in shape to you.
Personal instructor
Usually in any hall there is a personal instructor who teaches fitness for beginners. Having entered the hall, people begin to be lost among the mass of bodybuilders and athletes at once. Search of the trainer turns into display of the next green beginner for lodgers of the hall. But you should not worry, all people who reached something, also began with the bottoms and were once green. It is the best of all to communicate with the trainer without foreign listeners. If you wait before the closing of the hall and snatch out the trainer before leaving home, then he will understand at once that you have serious intentions, you so long waited for it. The instructor needs to tell everything: purposes, tasks, etc.
Important! Always sort after yourself a shell. Remember that after you the girl who cannot lift heavy load can be engaged.
With the instructor it is necessary to establish friendly relations. In that case he will tell you any subtleties and cunnings of trainings, and the result directly depends on it. At first yourself needs to employ the personal instructor as without him you will not be able to pick up to yourself the correct program of trainings. Of course, with experience the people begin to be engaged without trainer. Moreover and help beginners.
Drawing up individual program of trainings
Each person has the features. Therefore there is no universal program of trainings for each beginner. Of course, some base exists, but it is quite average.
The trainer has to choose the program of trainings personally for you. It will depend on your growth, weight and other data (a trauma, operation, chronic diseases). Also a lot of things depend on as far as you started yourself in respect of physical education. As a result the instructor, being based on all data of yours a constitution, has to make to you the accurate step-by-step instruction of trainings.
Correction of a food allowance
In order that trainings were the most effective, it is necessary to pick up special food. Construction materials — proteins will be necessary for your muscles for growth. Besides, at each training the organism spends a large amount of energy which needs to be restored.
Whether you know? After 40 years of a muscle begin to be burned actively.
Here the basic rules of food at power trainings:
- Food needs to be divided into 5-6 small portions during the day.
- Caloric content of food has to exceed energy consumption at trainings, in such a way you will be able to build up muscle bulk.
- Food has to contain the increased amount of proteins.
- Food has to contain a large amount of complex carbohydrates which fill the spent energy.
- It is necessary to drink not less than 3 liters of water a day.
- Vegetables have to enter a day diet. They contain all necessary amino acids, vitamins and cellulose.
- The quantity of fats in food has to be minimum.
Correctly made food has to be such: 10-15% of all calories of a day diet you have to receive in the form of proteinaceous food, 15-25% — in the form of vegetable fats (nuts, olive oil, cereals), the rest — from complex carbohydrates (potatoes, bean, vegetables, cereals).
To make the correct diet you will be helped by advice of outstanding persons — Arnold Schwarzenegger and Sylvester Stallone.
However, the healthy nutrition for athletes consists not only in change of a diet. It is necessary to follow a certain diet also. Food before a training has to be only carbohydrate and proteinaceous, without the content of fats. Greasy food before a training will slow down digestion, and, as a result, you can have a nausea, heartburn, gripes, etc.
During the trainings it is necessary to drink a lot of water. Some beginners intentionally do not drink water during the trainings and even after them. They believe that loss of weight directly depends on the drunk water. But it not absolutely so.
If for one training of people loses 1 kg of weight, then 800-900 g are made by water. And its stocks need to be filled. Water plays very important role in all chemical reactions of a human body. Dehydration can lead to headaches, dizzinesses, fatigue, dryness in a mouth, etc. Therefore at each training it is necessary to drink about 1 liter of water.
Important! Properly fix pancakes on a bar. Badly fixed pancakes can fall and put someone a trauma.
Right after the training the organism needs proteinaceous weight. If not to give to an organism proteins from the outside, then it will begin to eat own muscles. Therefore, within 20 minutes after classes it is necessary to drink a glass of kefir or milk. Having come home, it is possible to eat potatoes, cereals or fruit. Strongly greasy food is not recommended to be eaten.
Program running in
The mode of a running in can take from 3 to 5 months. After a while conclusions about correctness of selection of the program of trainings are drawn. At a running in stage the trainer monitors your work and draws certain conclusions.
The running in period — very important stage of trainings. These first months of occupations you adapt to loadings. You develop the style. At this stage you begin to understand completely the purposes and degree of their reach.
Analysis of the first results and correction of the program
Some exercises for beginners in gym can be adjusted over time. The trainer has to watch your results and make changes to the program. It becomes in order that the program was the most effective.
Whether you know? After the intensive trainings the triceps, and most slowly — back muscles is most quickly recovered.
If in the period of a running in everything went according to the plan, and you achieved the objectives, then, most likely, the trainer to you will leave the current program for the long period. It is possible to modify only loadings eventually. For example, every month it will be necessary to add on one pancake on a bar.
Frequent mistakes of beginners
Many people who decided to play sports make many mistakes because of which give up trainings over time.
Frequent mistakes of beginners in gym can be divided into such points:
- Overtraining. Muscles begin to hurt one and all after the first training strongly. And the there was longer and more intensively a training, the more difficult since morning to get out of a bed. Therefore, strong overloads of an organism at an initial stage are forbidden. From it the motivation at 40-50% of beginners is lost.
- Impatience. Each beginner wants to become muscleman right after the first training. Without having seen result, they lose motivation, and, as a result, give up trainings. But it is necessary to understand that the first noticeable results will appear not earlier than in a month. Therefore at first it is necessary to work properly over the body and reason, and already then to look at itself in a mirror.
- Unwillingness to work with the trainer. It is worth understanding that to yourself you the trainer will not be able to become. Even if you will read a set of various thematic articles, it is all the same will not be compared to experience in practice. Your trainings will take place many times better under observation of the experienced instructor. A great number of beginners throw sport because nothing is impossible to them, and does not happen to the trainer of it. Besides, the trainer will be able always to support you in the emotional plan.
- Shyness. It is not necessary to hesitate of the body in a circle of big bodybuilders. It is necessary to remember that once all of them were the same, as well as you. Also believe, they understand it too therefore they will not begin to joke on you. On the contrary, they can even help you with trainings.
- Lack of strategy. We already said about it. Correctly a goal — the key to success. Correctly made plan of trainings — the double key to success. Without clear and specific goal the desire to work will quickly be gone. The beginner will not be able to analyze the achievements, so, also the motivation will be gone.
- Wrong rest. That the effectiveness of the done work was maximum, it is regularly and correctly necessary to have a rest. The beer small bottle which you will drink on the way home will cross out all achieved result in the hall. Rest has to be correct: after the training it is necessary to fill losses of energy and liquid, and then to get enough sleep properly.
And to remember the most important: diligent work always yields desirable results. Even if it is necessary to wait for them long, you should not lower hands at all. Remember: the main competition — fight with.