beginning athletes, having hardly crossed a threshold of gym, and especially in absence of the trainer or skilled workmate, begin to run from the exercise machine to the exercise machine, senselessly using dumbbells and bars, loading various groups of muscles in the wrong order and performance. It is also the first error of those who decided to start doing bodybuilding where it is important to know some rules.
The first rule – decided to play sports, so throw addictions! And it means that smoking and consumption of alcoholic beverages – the first barriers on the way of achievement of progress. Tobacco products perniciously influence respiratory and cardiovascular systems, so, you will not be able to work in the intensive mode and the more so to carry out cardiological exercises. For those who do not know this term it is a type of the exercises directed to activation of work of a cardiac muscle at rather fast speed. Run, driving the bicycle, swimming and other sports belongs to them. Such exercises it is especially recommended to tighten for those who came to gym to throw off several kilogram of excess weight or to short terms a figure.
Alcoholic beverages are not recommended to be taken in general, especially to the beginning athletes. Now it is possible to notice many people who plays sports and quite often after the trainings gather in the noisy company where in fair quantity consume alcoholic drinks. What can it lead to? Alcohol significantly reduces process of formation of proteins – at the same time muscle bulk grows very slowly, organism dehydration is observed, there are empty calories. The destructive influence can be listed long enough. The main thing is to exclude.
The first weeks of work in the gym will be very difficult, the organism will adapt to new physical activities. If you led an inactive life prior to trainings, then it is necessary to suffer a little, to bring slowly new in a way of life. Try to eat food and to fill up at the same time.
Beginners are recommended to carry out a set of exercises which will help to put almost all muscles of an organism in action. It is so-called initial base which is carried out with small scales and small repetitions. Average calculation – 1-2 approaches till 7-10 repetitions. And so, went …
- The first exercise – a press lying which is carried out lying a back on a bench with the wide successful fellow. It is desirable to use an empty signature stamp, weighing about 10-20 kg in the beginning. The Olympic signature stamp weighs exactly 20 kg and differs in special elasticity.
- Distributing by dumbbells lying a back on a narrow bench. Begin to work with small scales.
- Bar press, standing, the wide successful fellow. The back needs to be held directly.
- Pulling up on a horizontal bar or a crossbeam the wide successful fellow.
- Squats with a bar on shoulders. It is desirable to carry out this exercise with a special belt.
- The French press lying on a bench with a signature stamp.
- Bending of hands with dumbbells in a sitting position – work on a biceps. It is possible to replace this exercise for work with a bar.
- Push-ups on bars the ordinary successful fellow.
- Press on a mat with the bent knees.
- Exercises on the lower press by means of the exercise machine, or in trailing situation on a horizontal bar or a crossbeam.
During an initial stage these physical exercises are the most optimum. Of course, it is possible to add or on the contrary, to strike something off the list. Everyone works according to the individual schedule. Try, try, look for new!
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