If you decided to become stronger and are more hardy, begin to be engaged in the training of muscles. At teenage age the best apparatuses for pumping of muscles are the horizontal bar and bars. Approximately from 16 years it is possible to begin to master power exercises with dumbbells and the post.
Preparatory stage: general recommendations
The best option of the beginning of power trainings are occupations in the gym with secure of the partner and under supervision of the skilled coach. At the same time it is necessary to make sure at the doctor that you have no contraindications to such loadings.
Begin to visit the gym three times a week, taking away on recovery of muscles not less day. Normal rest and the dream lasting not less than 8 hours is important for the full-fledged training. You watch the food allowance – important that at it in enough there were proteins, fats, carbohydrates, vitamins and minerals.
Create the diary of self-checking, you enter own isometric data in it, register the training course, your diet, the everyday purposes and results, etc. Having come to the gym, you remember that it is impossible to start from the first days of trainings occupations with the post. Begin with exercises on various exercise machines, on bars and the horizontal bar and also with dumbbells. There are special programs for the beginning bodybuilders which include various methods of strengthening of sheaves and muscles at the initial stages of trainings, for example, gantelny gymnastics. In two-three months you will be able to complete the course of the young athlete and to pass to the following step at which the trainings including general exercises with the post will begin. Without the last further progress in the power training is impossible.
Features of trainings in the gym: councils, widespread mistakes of the beginning athletes
From the first days of trainings try to construct the training process correctly. Don't focus attention on separate groups of muscles, develop competently and harmoniously. Agree that the pumped-over hands will look very silly with thin legs. And such options can be much. Remember that any training has to be carried out according to the special plan – the set of exercises which your coach will help to make taking into account your physiological features to you. From the very beginning try to perform exercises purely and correctly. Regular technical mistakes at best will result in poorly expressed result, in the worst – to injuries. Remember that various chiting and swings – the prerogative of professionals who have behind shoulders not one year of trainings. It is worth understanding accurately that only exercises with big scales will provide the maximum growth of force and mass of muscles. But there is one important moment: all exercises with the post have to be insured by your partner in the gym, otherwise the risk is high to be traumatized. Besides, your partner will help you to overcome the dead point at the last repetitions. During performance of such exercises as squats with the post, stanovy draft, etc. on you there has to be the safety harness. It defends back muscles in damages. When performing any power exercises put on leather wristlets and gloves. Combine trainings in the gym with mobile sports: swimming, volleyball, run, etc. Having set the goal to pump up muscles, be adjusted on the long and hard work. Remember that in such sport the results come not in one year, don't seek to force events. Don't forget that the seven-time champion of Olympia Arnold Schwarzenegger urged the beginning athletes not to hurry on the podium.