Hardly it makes sense to go to gym at large and the accurate program. It is necessary to be engaged under observation of the instructor who will make the set of exercises which is the most suitable for you. However, you have to know the basic principles of the program for gym and.
Instruction
1. Be defined what aim you pursue. If to grow thin and lose weight, then the emphasis has to be placed on aerobic loadings. If you want to bring the body into the tone and to achieve relief muscles, give preference to power trainings.
2. Begin any occupation with warm-up. Take away on it 5-10 minutes. Warm up on the racetrack, moving with the speed of 5-6 km/h and controlling the pulse. Execute leg swings and hands, raising of the case in the standing position. All exercises of warm-up need to be done without burdenings and at quiet pace.
3. The week schedule of trainings has to be formed so that during each occupation different groups of muscles trained. For example, you decided to visit gym on Tuesdays and Fridays. On Tuesday work on hands, the upper part of the back, the lower and top press, the outer surface of hips, buttocks. On Friday place emphasis on the lower part of the back, oblique muscles of the stomach, the internal surface of hips, calves.
4. By drawing up the complex consider initial parameters of your body. If you want to build up muscle bulk, it is necessary to carry out small number of repetitions of exercises, but at the same time with the big weight. To find the tightened figure and elastic muscles without additional volume, increase the number of repetitions with small burdening.
5. After end of the main complex surely make the extension. Change the complex of stretch-exercises 1-2 times a month, gradually increasing possibilities of your muscles.