If you decided to visit the gym hall for the first time, then you need to know that for achievement of goals (to lose excess weight, to pump up muscles, etc.) it is necessary to follow the number of rules.
Instruction
1. For a start it is necessary to be warmed. If you the beginner then to be engaged in the gym it is necessary to begin with five or ten-minute warm-ups. Gradually time of warm-up needs to be increased up to twenty minutes. The exercise bike, the racetrack, the exercise machine imitating walking on skis or just rope jumping will approach. The main thing is to give to the organism aerobic loading.
2. Passing to power simulators, begin with work on the press, but don't overload yourself. It isn't necessary to hang serious weight at once. The number of approaches and weight depend on the purpose of exercises. If you want to pump up muscles, it is possible to take weight more and to make less approaches. And if it is necessary to reduce waist and hips measurement – on the contrary, to reduce weight, and to increase the number of approaches.
3. You pass to exercises to legs. Begin with exercise machines for the back surface of the hip, then work over the front surface. After that it is possible to pass to the internal and external surfaces of hips and gastrocnemius muscles. Don't tighten the pause between exercise machines and approaches that muscles didn't manage to cool down.
4. Well work the back, pectoral muscles, hands and shoulders. There are exercise machines which give load at the same time of the number of groups of muscles. They are the most effective because allow to burn the maximum quantity of fat for a short time.
5. Do several "basic" exercises, for example, leg raise, lying on the floor or all the known push-ups. Such exercises are done without exercise machines. It is for this purpose optional to be engaged in the gym, they can be done also at home if the place allows, but in combination with exercise machines they yield amazing result.
6. It is necessary to finish the training aerobic exercise too. If at the beginning of the occupations you ran, then at the end it is possible to use the exercise bike and vice versa. So you will work all muscles and receive the maximum result.