Starting occupations in gym, the beginning athletes face the problem as it is correct to make the training program. The skilled coach will help with drawing up the individual program which will consider features of your physical build and the functional condition of the organism. If you have no opportunity to address it, adhere to the councils and recommendations given below.
Instruction
1. The program of your trainings will depend directly on the purpose of occupations. At first be defined for what you came to the hall: to lose weight, gain muscle bulk, to give the relief to muscles or to correct the figure. Do you want to lose weight? Train with burdening of small and medium weight with the large number of repetitions (12-25) and include aerobic loading in the program of occupations. Aerobic loading promotes combustion of fat and improves activity of the cardiovascular system. It is set on the exercise bike or the racetrack. Duration of the aerobic part of occupation has to be 20-40 minutes. Small aerobic warm-up (10-15 minutes) is useful before power trainings, and plan the main aerobic loading after the power trainings.
2. The offered technique also will be suitable for study of the relief of muscles. The only difference in the choice of exercises. It is possible to lose weight when performing general exercises and to reach relief, it is necessary to include in the training the isolated exercises for concrete muscles. The isolated exercises are performed on exercise machines and with dumbbells. Treat them: leg extention in the machine, bending of legs in the machine, raising of dumbbells on the biceps, extension of the hand with the dumbbell because of the head, etc.
3. Your purpose is to gain muscle bulk? Then you shouldn't be fond of aerobic occupations. They need to be carried out, but moderately – no more than two times a week 40 minutes. The main emphasis should be put on the power training with burdening of average and big weight. The number of repetitions - 4-12. General exercises for large muscular groups give to muscles the best growth: the barbell bench press, the post press because of the head, stanovy draft, squats with the post, shrugs with the post, draft of the post in bending and other exercises with the post.
4. It is necessary to correct the figure? Be looked in the mirror and estimate proportionality of parts of the body relatively each other. Do you have narrow hips and big shoulders? Add to the program of occupations more exercises for legs and lower load of the shoulder girdle. Wide hips, and shoulders narrow? Train legs with the large number of repetitions and small weight, and give to shoulders power loading with the average and big weight. Excessively sticks out the stomach? Swing the press not less than two times a week. Paying due attention to problem parts of the body, you will be able to create the beautiful and proportional figure.