If you came to be engaged to the gym and don't know, what program to choose - for beginners or for athletes with experience, - then information will be interesting to you below. For the right choice of the program it is necessary to define the muscle tone, and to make it not so difficult as it seems.
Instruction
1. Define flexibility of muscles. Carry out several small tests to understand as far as your muscles flexible. At first get up, having put legs together. Bend forward, without bending knees. If hands don't fall below knees – deliver yourself 0 points. If you can reach to the foot – 1 point. If you touch by palms the floor – 2 points. Then sit down on the floor. Extend and move apart as much as possible legs. Now bend down forward. If you can put only palms on the floor, deliver yourself 0 points. If is able to touch by elbows the floor, you can write down to yourself 1 point. If it is possible to put on the floor the head and the breast – 2 points.
2. We define the animal force. Here everything is simple. Begin with push-ups. If you can be wrung out less than 5 times – deliver to yourself 0. And if it so, then it is worth thinking of purchase subscriptionof to the gym. If you are wrung out 5-10 times – deliver to yourself 1. Though here to be proud there is nothing. If you are wrung out more than 10 times, deliver yourself 2 points. Then we lay down on the back, hands for the head, legs are bent. Raise the trunk, without touching with the back the floor. If could make less than 10 times – the shame, 0 points. If you can make 10-20 times, deliver yourself 1 point. If more than 20 times – 2 points.
3. We define endurance of your muscles. Here we do exercise "corner". The back leans on the wall, knees are bent at an angle in 90 degrees. That is we pretend that we sit on the chair near the wall, but there is no chair any. If you can't sustain so more than 1 minute - deliver yourself 0 points. If you keep 1-2 minutes – then put to yourself 1 point. If more than 2 minutes – 2 points.
4. Count points and define the muscle tone. If you in all exercises saved up 0 - 4 points, then the form at you leaves much to be desired. If you have 5-9 points, then muscles at you in satisfactory condition. If gained 10 points – you can consider the tone of the muscles in the optimum state and pass to more serious trainings.