In this article will be studied in detail what types of trainings exist what their principles, as to carry out them. How to choose the training under itself. Sports became very popular now. At everyone who decided to play sports the different purpose, someone decided to look good, someone to keep the health. From the purpose will be depends what training will approach more. Most sports clubs provide huge the number of various occupations. How in such big range of information not to be lost to the beginner and to choose what will suit it more?
Main types of trainings in gym
What is gym and what it offers? In general, there is no accurate definition or scientific approach to the term gym. However it is possible to tell precisely that this special room equipped with various devices, for example, as exercise machines, stock and other things for physical exercises.
And so visit of the hall pursues definite purposes:
‒ weight reduction;
‒ set of muscle bulk;
‒ increase in endurance;
‒ support of the form.
Depending on it the coach in gym or the athlete selects the program of trainings, capable to reach the desirable.
To allocate two concepts of exercises:
‒ basic;
‒ isolated.
General exercises
General exercises are those exercises in which when performing several muscular groups are involved at once. They also form power indicators and in general the athlete's body. Therefore general exercises are important for the beginning athletes. Examples of general exercises:
‒ squats with the post;
‒ leg press;
‒ lunges;
‒ stanovy draft of sumo;
‒ pullings up on the horizontal bar;
‒ draft of the post in bending;
‒ stanovy draft;
‒ the barbell bench press on the horizontal bench;
‒ push-ups on bars;
‒ close grip bench press;
‒ deadlifting on the biceps;
‒ hanging leg raise.
Squats with the post, the leg press, lunges, stanovy draft of sumo involve legs to a large extent and promote powerful emission of testosterone.
Pullings up on the horizontal bar, draft of the post in bending, stanovy draft allow to work back muscles effectively
The barbell bench press, push-ups on bars, the close grip bench press will work muscles of the breast and the triceps.
Deadlifting on the biceps is involved by muscles bitsepsapodjy legs in the hang will pump over the press.
All listed exercises only the small part from all general exercises. Actually, them it is much bigger, but these are some of the most popular. Carrying out their three once a week, studying on two groups of muscles for one training – you will achieve impressive results
Isolating exercises
Isolating exercises are, in difference from general exercises, strictly there is load of one muscular group (or on the separate part of the muscle). Role of isolating exercises:
‒ For the krovenapolneniye of workers of the muscle, it is carried out at the end of the training;
‒ if to carry out at the beginning of the trainings, then there will be the improvement of neuromuscular communications;
‒ improvement of proportionality and the relief of muscles, use when drying more often;
‒ for beginners who need to be able to feel muscles before serious loadings.
Examples of the best isolating exercises:
‒ Leg extention in the exercise machine;
‒ Bending of legs lying in the exercise machine;
‒ Rising on toes in the exercise machine;
‒ The pullover from the top block;
‒ Draft of the vertical block;
‒ Draft of the horizontal block;
‒ Shrugs;
‒ The press of the dumbbell lying;
‒ Data of hands in the crossover;
‒ French press;
‒ Bending of hands on Scott's bench;
‒ Dumbbell swings in the parties;
‒ Swings of dumbbells in the parties on the back delta.
All these exercises directly influence the certain muscle, for example, draft of the vertical block load the broadest muscles of the back, etc. Also insulating exercises help to diversify the training, for example, to combine general and isolating exercises. Thanks to this combination it is possible to achieve the excellent form.
Except power trainings, there are also cardiotrainings.
Cardiotrainings
Cardiotrainings – the basic principle of such trainings is aimed at the development of the cardiovascular system and at weight reduction. Such method of trainings can be carried out both in house conditions, and in the gym.
Let's consider the cardiotraining in terms of the zhiroszhiganiye. As experts recommend, it is worth carrying out such trainings since morning (on the hungry stomach). Why? There are pluses:
‒ If the person "lark", then since morning he is vigorous and full of strength;
‒ In the night, the glycogen stock in muscles were spent and at the training the so-called mode combustion of fat begins practically at once;
But without pluses there are no minuses also. Now about minuses:
‒ If the person on the nature "owl", then for him bad news, it is difficult to it to get up in the morning and to force itself to start the training;
‒ In time the zhiroszhiganiye, reserves not only fat, but also muscles can be spent. It in case the morning training lasts more than an hour.
But how to hold the cardiotraining? What exercises to do and how?
Now about the process of trainings:
‒ Run:
Run – the excellent cardiotraining. Run duration not less than 40 minutes as only after there passes this time, the organism begins to spend not calories, namely fats. Also run increases endurance and perfectly promotes the hudeniye
‒ Sets of exercises:
Before performance of the set of exercises it is very important to do warm-up. Not just warm-up, and high-quality warm-up.
Pliometrichesky push-ups - vyprygivaniya - the exit in the lying support
The complex becomes without rest, 4 circles, the break between circles of 30 seconds.
‒ Driving by bicycle:
This option suits those who have the opportunity to ride the bike on the inclined plain, at stadiums. It is big effectively involves all muscles, namely muscles of legs develop, buttocks and plus allows to lose weight. Just great option kardio. Minuses of this option are that not all have the bicycle and the place for holding of this sort trainings.
‒ Swimming:
Looking at swimmers, you understand how swimming does the relief body and about the fat minimum. Hour of swimming in the pool will give excellent load of many muscles, to be lost excess weight.
Frequency of trainings. Everything depends on the purpose: if maintenance of the cardiovascular system and strengthening of the organism, then there are enough three trainings a week. If weight loss – has to be done five times a week.
In this article dealt with trainings. This basic knowledge will help to achieve quite good results. Everything depends on the person, the main thing is the constancy. If set the object – achieve also the point