Schedule workouts in the gym. "Split" - a separate training program. Variety of home workouts

weight loss- on the contrary, all muscles are trained in each workout a little. Here your task is to load the whole body and spend as much energy as possible.

Relief- it is possible to separate by type, both when gaining mass, and by type, as when losing weight. It depends on the method of performing the workout, on the characteristics of your body and on the direction of your diet.

Form support- well, there can be any option. Depending on how you achieved this form: through weight loss or through mass gain.

VI. Determine the order of the exercises

When gaining mass and/or strength- you can put exercises in a block of 2 - 3 exercises one after another for one muscle group. Or you can alternate muscles - antagonists (biceps - triceps, chest - back, etc.). In any case, at the end of the workout, you should score as much as possible exactly those muscles that you have outlined for today.

weight loss- here the "block" is not needed and even harmful. You just need to alternate top - bottom. You can alternate antagonists. But, in any case, not a block. The load should jump from one muscle to another during the entire workout. Only in this way you can load the whole body.

Relief- you can either block or alternate antagonist muscles. In some cases, alternating top-bottom is suitable. But this, in my opinion, is a bit inappropriate for the relief.

- any option. Again, it depends on how you arrived at this form.

VII. Determine the number of sets and repetitions

A very important parameter. After all, it directly affects. The more weight and fewer repetitions, the lower the intensity of training and less. I usually distribute sets (including warm-ups) and reps like this:

When gaining mass- 3 - 5 sets of 6 - 12 repetitions in basic exercises. And 3 - 4 sets of 10 - 15 repetitions in auxiliary exercises.

With increasing strength- 4 - 5 sets of 2 - 6 repetitions in basic exercises. And 3 sets of 8 - 12 repetitions in auxiliary exercises.

weight loss- 2 - 4 sets of 12 - 20 repetitions everywhere.

Relief- 2 - 4 sets of 12 - 15 repetitions everywhere.

Maintaining the achieved form- 3 - 4 approaches. The number of repetitions depends on your previous goal.

VIII. Plan to change the weight of the shells in training

Well, the last stage is to determine how your weights and the number of repetitions will change from workout to workout. In the case of maintaining shape, relief or weight loss, this is not so important (although it also matters). But if you want to increase muscle mass or strength, then this is a very important parameter. And here everything, alas, is so individual and unpredictable that in absentia I cannot advise anything specific.

Read articles: and. There you can understand the basic principles of how it's all done.

Conclusion

Yes, as you yourself saw, drawing up a training plan is a very difficult process with a bunch of nuances and various options. In my life I have compiled over 1000 training programs. Although this is a very approximate figure. But I never make a plan for a person until I personally train him for at least a month without a program. Only after 1 - 2 months I already know more or less exactly what is more suitable for this or that person.

You, if you have trained for at least a few months, also have some idea of what suits you best and what you want to do with your body next. Therefore, thoughtfully and in the order in which I just told you, draw up the following training program for yourself.

Well, for those who do not want to bother, I can make an individual training program.

Now it has become fashionable to take care of the health and beauty of your body. The number of gym goers is steadily growing. If you also decide to go in for sports, then you should know how to do it right. First of all, you should pay attention to the choice of a gym for training, in particular, to the competence of the trainer. After all, only a professional will help you choose the exercises and techniques that you need, and this is a guarantee of a useful time spent. And remember, a good gym doesn't come with new flooring and free water. The main thing in this case is the ability to achieve the desired result. A good gym should have a full set of basic simulators (including press machines), bench presses, barbells with dumbbells, a large selection of handles and dumbbells, as well as mirrors.

After choosing a gym for classes, you need to think about clothes for training. Here the main requirement is that the clothes do not restrict movement. If we talk about fabric, then avoid synthetics, which are poorly breathable and negatively affect the skin. It is better to purchase special shoes, but if this is not possible, then stop at comfortable sneakers with good throughput.

Features of muscle physiology

To understand how to exercise in the gyms, it should be borne in mind that muscle groups consist of slow and fast fibers. The former are responsible for the breakdown of fats, the latter for the consumption of glucose. The number and ratio of muscle fibers is the same and does not change throughout life. An effective gym program includes exercises during which the muscles will be in constant tension. When we exercise, muscle fibers stretch and tear. The more the muscles are stretched, the faster the fibers will grow.

Any training should always begin with a warm-up, for example, with a run - this will perfectly warm up the muscles and prepare them for further training. You need to run for 5-7 minutes. Be sure to remember this rule, otherwise you risk harming your health. After a short run on the treadmill, you can do stretching exercises. They are also perfect for finishing your workout.

The main complex for beginners

At first, it is better to focus on the basic set of exercises in order to determine your physical fitness. The program for beginners is based on exercises with hardware. Thus, you will prepare your muscles for more serious stress.

After two weeks, the trainer should tell you how to exercise in the gyms, taking into account the purpose of the visit. If you visit the gym in order to keep yourself in shape, then one set of exercises will be selected for you, and a completely different one to correct your figure. It should be noted that such a complex should be selected individually for each visitor to the hall. The gym program for men can be based on powerlifting and bodybuilding exercises. The difference in these programs is that bodybuilding involves performing multiple approaches with weight, and powerlifting is lifting a lot of weight a small number of times.

Training program

In order for the training program in the gym to be as effective as possible, you need to decide on exercises for different muscle groups. Beginner classes often include free weights: push-ups, squats, leg raises, torso, presses, bent over rows, deadlifts, flyouts, bicep curls, bicep curls. In addition, the program for includes exercises for working out the legs and back.

Exercises with free weights or on different simulators allow you to work out certain muscle groups. In addition, such exercises are used to change the impact or eliminate the load on the injured muscle.

Basic principles and rules of training in the gym

In order for the gym program to help you fight excess weight and adjust your figure, you need to know some principles and rules for safe and beneficial training. Before starting classes, you should always check whether the load is well fixed, control the stability of the simulator and the integrity of the cable. In addition, you need to follow certain rules in the process of training: do not make noise, clean up sports equipment, do not lift too much weight and do not neglect safety net.

Duration, intensity and consistency

Proper exercise in the gym is based on three principles: duration, intensity and sequence of exercises. You need to start training with the study of large muscles and only then be taken for small ones. Specifically, you need to start with the press, moving on to working out the thigh, back, chest, delta, triceps, biceps, lower leg and forearm. Moreover, if you want to pump some specific muscle, then you need to start with it. Affects the result and the number of approaches performed. You need to do at least three, and 4-5 approaches are considered the optimal number. For those who are just starting to visit the gym, it can be recommended to initially work out all muscle groups, devoting at least ten minutes to each. With this consistent approach, you can work out all the muscles in an hour and a half.

The duration and intensity of training also directly affects the result. For example, aerobic fitness, which is characterized by low intensity, can last quite a long time, but strength fitness is not recommended for more than an hour and a half. Quite often, beginners think that the longer they train, the more noticeable the result will be. But in reality, overworking leads to overwork, which will knock you out of your schedule for a long time. The load and duration of classes depend on the working weight, the program selected by the trainer, the speed of the exercises and the rest between sets.

How to choose the right weight

The weight should be selected in such a way that you can complete the required number of repetitions in each approach. To develop strength, you need to choose a load at which you are able to do 2-7 repetitions, for the development of mass - a load of 8-12 repetitions, for weight loss and working out the relief - a load in which more than 12 repetitions. At the same time, the intensity of the exercises should be moderate, rest should not exceed 40-60 seconds. This time is enough to restore heart contractions, and long breaks between exercises contribute to the "cooling" of the muscles, and as a result, the effect on them is reduced.

Exercise technique

Not only the result of the training, but also its safety depends on the correct performance of strength exercises. Very often, novice athletes mistakenly believe that for maximum effect it is necessary to take a lot of weight and use various simulators. But in reality, the effectiveness of training is primarily influenced by the lesson plan and the technique of performing exercises.

For example, if you do squats with a barbell incorrectly, then at best you will not pump your hips enough, and at worst you will injure your spine. What else you need to consider when visiting the gym? For men, it is important to know the general rules that apply to all weight exercises. The main one is attention to the negative phase of the movement, that is, this phase is performed more slowly than the positive one. For example, when performing a bench press, you need to calmly raise the barbell and then slowly lower it to your chest.

How to write a gym workout program

Each person has individual physical data. At the same time, physical fitness is not always determined by age. There are young weak bodies, but there are adults and strong ones, and vice versa. Therefore, choosing a gym with a trainer is a great decision. The specialist will select a training regimen for you, taking into account, first of all, your physical fitness and only then - your age.

It is very difficult to make a program without knowing what the person in the hall is capable of. Nevertheless, there are simple rules for compiling programs for beginners. Training should begin with a warm-up - an exercise bike or a treadmill. 7-8 minutes is enough for him. During one workout, you need to work out all muscle groups. Each exercise should have a minimum of four sets and a minimum of eight reps per set. Rest between sets - no more than one minute. There should be 20-25 approaches in total. If you still have energy left at the end of your strength training session, you can complete the exercise bike or treadmill session in 12 to 45 minutes.

We pump muscles

The training complex for pumping muscles consists of four to five approaches, each with 8-12 exercises. Basically, they practice three times a week, that is, every other day. The main goal of training is to maximally load a single muscle, and not a limb or the body as a whole. In this case, the rapid growth of muscle fibers is ensured. The training program must change so that the muscles do not adapt, they must always be in hypertonicity. This can be achieved if, on the last approach, you perform the exercises as many times as you have enough strength. There should be a burning sensation in the muscles that you are working out.

The most common mistakes in the gym

Many people are convinced that you should stick to the same training program every day, but in fact, the muscles need time to recover and rest. Daily activities do not give the muscles the opportunity to recover, which means that they will never gain more strength and tone.

Visitors to gyms often complain of weakness and sagging in the body. This condition indicates a lack of nutrition in the organs, which comes with the blood. You need to increase blood flow, and you will forget about weakness and flabbiness. The most effective way to speed up blood flow in the body is considered to be intense physical activity. In this sense, the most suitable are classes with a heart rate of 140 beats for at least three hours a week. Such a load is enough for the whole body to receive good nutrition. With this training regimen, flabbiness of the body will pass in a couple of months. In addition, as soon as training becomes regular and frequent, the overall condition of the skin will improve significantly.

You also need to understand that it is impossible to achieve any significant changes with cardio training alone. Of course, you will get rid of extra pounds, but what will remain as a result? Only strength training can achieve the desired relief and acquire an overall attractive appearance.

It is worth noting the importance of replenishing water reserves in the body. During training, we sweat, and if you do not drink water, then fatigue will come ahead of time. In addition, water helps to eliminate toxins, helps keep joints healthy, speeds up metabolism, and prevents fainting and dizziness.

Proper nutrition

The weight loss program in the gym includes not only training, but also the right diet. But even if the goal of playing sports is not losing weight, you should still eat fully and balanced in order for the body to receive the necessary energy to build muscle mass. At the same time, dietary nutrition is not recommended, since a decrease in food intake very often leads to the combustion of protein. Protein deficiency, in turn, leads to stretch marks, wasting of muscle tissue and reduced skin elasticity. Proteins and carbohydrates must be present in the daily diet of an athlete. It is useful to eat lean meat, cereals (rice, buckwheat and oatmeal), fish, nuts, fruits and honey. But it is better to completely forget about bakery products, soda and alcoholic beverages.

After strength training, it is best to eat protein foods. For example, after an evening workout in the gym, vegetables and chicken breast are great for dinner. Such nutrition contributes not only to burning fat, but also to maintaining muscle elasticity.

As a rule, a gym for girls is one of the ways to lose weight. Therefore, on training days, it is recommended to limit the intake of animal fats, to exclude fatty, salty and spicy foods from the diet. Therefore, in order to achieve the results you want, you need to combine the best gyms with the right nutrition.

Here's what you need to know:

Get the task right. Don't state your desire. Determine what you want. It is achievable and realistic.

Change the frequency, amount and intensity. Of these, choose 2 indicators for working on the rise and one for resting at the end.

Decide - muscle mass or strength. Priority is needed in order to achieve maximum progress. Then, if necessary, you can change the target.

Flow plan. Your body is a mechanism and your ability to work depends on it. And the more you can pump in the minimum time, the better mass and strength you will get.

Choose exercises according to your goals. Every exercise you do has a focus that depends on how you plan to perform it.

To achieve consistent progress, you must make a list of training rules that will move you forward. The number of principles that bring meaning to the training program is not so much. Here is a list of them and how they will help you achieve your goals in the gym.

1 -Start with goal setting

It should be clear, realistic and delineated. It brings meaning to your life. Saying "I want to lose weight" is not the goal. This thought is desire. Desires are a prerequisite for goal setting, but they are too vague. Put more meaning into it. People put more mindfulness into ordering a pizza than how they shape their bodies. Desires lack specificity. Goals are clear statements. They are always specific. When you want to get lean, big, strong, and build big arms, biceps, triceps, and quads, what you mean is that you will put together a program that pays attention to all of this ... and also that everything that is claimed will never be achieved. You need to limit your goals in order for the program to be attractive. Real. Setting a small, more achievable goal will inspire confidence and help you achieve more global heights. Also set deadlines. "I want to gain 15 pounds of muscle in 3 weeks" is stupid. It's pointless because muscles can't grow like that. Do this to me: buy 15 pounds of lean steak from the store and put it on your desk. Look at how much pure muscle mass he has.
Imagine what you need to do to build that much muscle. Now let's take into account your time frame in relation to your goals and start thinking about what else needs to be fleshed out in order for those 15 feet of steak to appear on your body. Keep this in mind in the context of your life. A guy who competes for Olympic gold has slightly different life circumstances than someone who delivers furniture all day long. If you are an air traffic controller (one of the most stressful jobs), then consider what you have to sacrifice to get your plane out of a spin. Trying to train twice a day is not the best idea. If you have a low level of stress at work that does not take away physical strength, then the choice is much wider. Stress is a systemic phenomenon. Thus, a guy with psychological or mental stress needs a different structure of classes than someone whose work is calmer in this regard.

2 - Strength, frequency, intensity and recovery strategy

There are three variables that are important for training - these are strength, frequency and. Choose 2 options that will suit your individual abilities.
The frequency with which you plan to train per day or per week.
Intensity in two versions. This can be a load on the board or some kind of power complex (for some, the indicator is efficiency or a conscious pace).
Volume is the total load of a workout. There are many ways to define it, but let's think of it as sets and reps.

The body has a limited reserve, and when it is exhausted, progress will disappear. It happens differently for different people. This explains why some people can train 3 times a week with small loads and have visible results, when others need a completely different approach. So analyze what you are capable of...

1. Train More - Work more days per week.
2. Train at high intensity - Weighting or choosing a hard complex will lead to fiasco.
3. Train harder - Use different sets, methods or exercises.

Choose 2 options that you like the most. And diversify them with a third. If you like to be in the gym every day and you like pumping up balls, then your strength will run out. If you go to the gym every day - I'm not talking to you - it's better to find a middle ground and train 3-4 times a week.

Therefore, determine what you want: train with strength, weight, or include exercises with high efficiency in the complex. If your workouts are somewhere in between, then either increase the load, but with less intensity, or make it more intense, but with less load. Without a recovery period, you will not be able to progress. And there is no way to get away from it.
All of these variables have a point of diminishing returns. People often think: “If 8 sets is good, then 12 will be even better!” The result is lost and, imagine, they think that they need to push more on the board or visit the hall more often. After everything goes up, do not bother thinking that there is another, more optimal way. 5% progress is better than stagnation or decline. Sometimes that 5% is all you get.

3 - Choosing Between Strength and Muscle Mass

You can get stronger by building muscle at the same time. But at the same time, these 2 indicators have differences. An increase in one requires a decrease in the other. Body pumping is a powerful neural connection. Multiple attempts and specificity are the basis of bodybuilding. So, if strength is your main goal for now, but then you want to build a complex based on heavy exercises, determine what you want more. Most of the time and energy will be spent on them for their own improvement.
Few repetitions with high speed and heavy weight is the best way to complete this task. But if you're after quantity, then set a limit. Here are some examples of the Big Three:
Squats: 5 to 6 sets are effective at 65-70% of the total efficiency.
Deadlift: 3 sets of 3 reps – 75-80%.
Bench press: 5 sets of 8 reps – 70%. With 1-2 approaches, the intensity should be reduced (about 60%). You have to choose individually.

On the other hand, if you want to build as much muscle mass as possible, then you must learn how to effectively isolate muscle groups and feel their work, creating tension only in the group you are working with. There is a huge difference between these approaches. A bodybuilder, doing a bench press, will concentrate on the work of the pectoral muscles. If building muscle is your goal, then increasing the number by 1-3 reps at maximum weight is not the best method.
Pumping can be done in 3-5 sets of 8-12 times for the upper body and 3-5 sets of 12-20 times for the lower body (after warming up, of course). This is a simple example of a moderate growth program. You can also use 100x sets, depending on what you want to achieve. Try starting your workout with 4-6 exercises to work the muscle groups you feel need it.
Set your priorities. This way you can design and plan. Build your training structure around one thing - muscle mass or strength. The only way. If you wish, you can reach the second one later.

4 - Scheme of your adaptation

Everyone adapts to training at a different pace. If no changes are made to your training after full adaptation, then all you will get is fatigue. Each lesson will not bring anything other than fatigue. If you do not give your body reasons to develop, then it will not develop. Therefore, it is important to know when to make changes to stimulate it to grow and develop.
If you work 3 workouts without improving on one of the exercises, then leave it and switch to another. For example, if you can’t increase the number of repetitions of 3 workouts when bending the legs on the board with a certain weight, then it is better to switch to bending the legs in a sitting or standing position. It doesn't seem like much, but that's how progress can be spurred on.
You don't have to rebuild an effective program if a few exercises don't work. Just change the position of the arms or legs in the exercise. The worst thing you can do is change the program that is producing results. Leave what works and make adjustments to what isn't as effective.
Review your training log every 6 weeks (yes, you should keep one) and determine what changes need to be made. I had training programs that I used for a long time without adjustments, because I saw gradual progress. I also had programs in which I was stuck on every aspect, because of the violation of the principles of frequency, intensity and strength in them.
If you've had one or two really bad workouts, don't worry. It is possible that there were 3 or 4 sessions during which something got stuck with progress, and then changes were made. If you feel stagnant in the program, then unload a little, regroup and figure out how to get out of it based on these principles.

5 - Fitness Improvement Plan

Heart health, body structure and performance are motives for improving physical fitness. Employability often leaves powerlifters and bodybuilders. If you are in good shape, you can get more done in less time in the gym and recover faster.
I'm tired of arguing about the metrics of good form that you should be working on. Some say that the stability of the cardiovascular system is not important. Others that interval training is the best way to go. Both of them draw a conclusion based on 3 words: this decides everything. Are you 2 weeks in bodybuilding? Then it probably doesn't take you long to run a 100 yard race. So, are you ready for a 2-day football camp? Probably interval training is a good choice.

Try doing 45 minute walks because they relax the body, mind and are easy on the joints. Or intervals are chosen in order to spend less time on physical form, but still get benefits. Whatever you decide, make sure the option you choose is right for you. If you don't, then at least you won't be doing it anymore. This is in line with your goals.

The frequency of training also has an effect. If weight loss is the main goal, then you need to pay more attention to cardio loads. I recommend stabilizing activities that you quit over and over again. If you have a desire to train 2 times a week, then everything is in order.

6 - the meaning of each exercise

As you design your program, ask yourself why you are choosing these exercises, why you are doing so many sets and reps, and what you will get from each of them.
If you are lifting weights in a snatch, it means that you want to train your body to lift large weights quickly and powerfully. If you do something in a controlled and meaningful way, then you are doing it with a different meaning.
Aimless selection of exercises is the hallmark of a jock who has no idea what he is doing. He either copies someone or makes them because they are. Design a program based on your goals and needs.

7 - Study yourself and develop the complex in accordance with this

If you're a beginner and not in the business of lifting cable crossovers and haven't been given a "build your core, bro" challenge, then focus on improving your technique and progressing your exercises by adding weight or redistributing it. This is where your efforts should be more.
This is one of the few periods when you can break the principles of frequency, intensity and recovery, because you do not yet understand the degree of tension and stress that will become your limit.
If you're advanced, then you probably have a control knob for what you can and can't do. But it pushes top athletes to explore their potential as they reach their genetic limit. Then the meaning of their training is changed in order to squeeze the last of the training potential.

8-Programming and your belief in it

It is not genetics or drug use that makes the middle peasants the elite. It is their intuition and ability to consciously train that bring them the best results. In a way, the loads have to be in touch with your athletic part of the soul.
The program should resonate with you in a way that evokes passion and inner longing. Because when it comes, you will start working and will do it more consistently. It is unlikely that you will begin to train or do it regularly if there is no faith in the program.
It's about passion and desire. If someone has them stronger, then most likely their result will be better ... even if on paper the program looks meaningless. Someone can give you the perfect training plan based on research and scientific data, but if you hate it, the result will be miserable. It's because he didn't touch your heart. This is the invisible part of training that science cannot explain. You must develop a training plan that resonates with your goals, needs, and who you are.
Desire creates need. And with this need for hard work, regularity is born.

More interesting

All the beautiful half of humanity dreams of a beautiful figure. And one of the “tools” for correcting your forms is the gym. The main thing is to clearly understand which simulators to look at, which zones need correction, and what is included in the training program.

The best exercise equipment for women in the gym - which one to give preference to in training?

The main areas of the female body that need correction are ...

Hands (there should be no "kissel").
Belly (it should be flat and elastic).
Chest (beautiful, raised and elastic, and not flaccid and spreading over the stomach).
And of course,

It is on these areas that you should focus your attention in order to lose weight and achieve the desired result.

Choosing the Right Trainers!

Thrust. The main goal of working on this inventory is to work out the biceps. An ideal simulator for long and hard workouts - with a set of weights and additional equipment, with the ability to independently regulate the load. The simulator provides effective training for the hands - for both at once or for each in turn for an enhanced effect.
Top/bottom pull. This tool works for harmony, strengthening the muscles of the back and, accordingly, protecting the spine, strengthening the biceps, and reducing the risk of injury. The wider the grip, the more intense the training of the back muscles.
Horizontal leg press. Primary target: glutes and quads. The body on this equipment is fixed in a stable position, and the main load falls on the reed with buttocks. With an increase in load and bending of the legs, as for a “plié”, the inner thighs are trained.
Smith machine. Here we train triceps and pectoral muscles. A safe and effective simulator with the ability to independently regulate the intensity of the loads.
Shoulder press. The simulator for working with the middle and anterior deltoid muscles. In order to avoid harming your ligaments, it is important to correctly install the seat.
Press trainer. A flat stomach is an achievable dream. Such a power unit allows you to twist on the press (approx. - with weights). It is important to remember that weight training significantly increases muscle growth and expands the waist, so it is better for lovely ladies to do without weights.
Reverse glute lifts. The simulator is focused on working with the gluteal muscles and on the gradual compaction of the buttocks. Such a tool will not bring harm, and as for the result, it will not be fast (there are more effective simulators for such purposes).
Thrust of the top / block with a wide handle and behind the head. Good equipment for the development of back muscles. It is important to remember that if there are problems with the flexibility of the shoulder joints, it is better to replace this simulator with another one in order to avoid pinching in the shoulders / joint.
Cardio trainers. Of course, they are effective and useful. However, aerobic activity in women should be within reasonable limits. The intensity of these workouts is a maximum of 3 times a week and no more than 40 minutes.

Exercise machines that are not suitable for ladies

Unlike women who run to the gym for weight loss and harmony, men go to workouts for relief and muscle mass. Therefore, their training programs, of course, are different, and individual simulators, successfully used by men, can give the opposite result to a woman.

What inventory to avoid?

Shrugs with dumbbells. A very effective simulator for trapezius muscles, but for men. He will not add the beauty of forms to a woman.
Weighted slopes. It is believed that such training eliminates the "ears" on the reeds. In fact, they only contribute to the expansion of the waist. And for a side bar, a bicycle and the right diet are suitable.

A set of exercises on simulators in the gym for women - we draw up a training program

Women's queues for cardio machines are common. However, it must be remembered that the torture of these simulators is meaningless without strength exercises.

It is strength training that should be a priority, cardio training - to warm up the muscles or to consolidate the effect.

A set of exercises for the beauty of forms - what should it be?

For the 1st day: on the back and arms.
For the 2nd day: on the thighs and buttocks, on the calf muscles.
For the 3rd day: on the press.

The beginning of a workout (always!) is a warm-up for 10-15 minutes from cardio exercises, or from key aerobic exercises.

Video: A set of exercises for girls in the gym

Video: Gym exercise program for girls

What exercises should be included in the program?

Exercises for the abs:

Tilts on a Roman chair. We put our hands on our chest “crosswise”, bend down to half and press our chin tightly to our chest.
Leg lifts. We lean on our elbows in a suspended state (approx. - on the crossbar). Legs slowly bend / unbend 20-25 times.

Exercises for the buttocks, thighs and calf muscles:

Hyperextension.
Abduction / connection simulator: back upright, spread and connect the hips, holding the position for 3 seconds when connecting.
Leg press. We use the training platform. Raise your legs from the center of the platform to the top edge. When lowering the load, we hold the lower back close to the bench. Scheme: 4 sets, 30 times).

Exercises for the muscles of the back:

Head pull. Scheme: 20 times.
Lower block pull. The back is straight, in a sitting position we bend our knees, pull the block to the lower abdomen, without swinging the torso. Scheme: 3 sets, 25 times.

The general training scheme should look like this:

Warm-up - 10 minutes.
Training of muscles of a certain group - 50 minutes.
Cardio workout - 40 minutes (for example, an exercise bike, jump rope or treadmill, hula hoop).
Stretching - 10 min.

Also in the set of exercises you can include:

Deadlift. Scheme: 1 time in 2 weeks.
Squats with a barbell on the shoulders (approx. - for leg muscles). Scheme: maximum twice a week.
Lunges with dumbbells (we pull the legs and round the buttocks). Scheme: 1 time per week.
Push-ups on the uneven bars (ideal for weak hands).
Bench press at different / angles. Suitable for strengthening the pectoral muscles. Scheme: 1 time per week.
Plank. This universal exercise affects almost all muscle groups. It is recommended to do it regularly.

Video: Training program for beginner girls - the first steps on the simulators in the gym

Basic rules for training on simulators for women

Before heading to the gym should undergo a medical examination . It is important to exclude all diseases with which strength exercises are prohibited.

After the permission of the doctor is received, you should decide on training program. You won't be able to do it without the help of a professional trainer.

What should be remembered?

Training should be regular - 2-3 times a week.
Warming up before every workout is a must! Important: the warm-up at the beginning (for warming up / preparing the muscles) and stretching at the end of the workout (for muscle recovery) should concern exactly the muscle group that is being loaded during a particular workout.
You can increase the load only gradually, after a month of constant training.
The number of approaches and repetitions depends on the state of the body, on endurance and, directly, goals. Approximate amount: 1-5 for strength development, 6-12 for muscle mass, more than 10-12 for endurance development.
You should not immediately saddle all the simulators in turn - start gradually and with 2-3 simulators. Do not overload the body with maximum weight.
- this is normal. It should pass as soon as the body gets used to the new lifestyle and load. If the pain does not go away in 3-4 days, then you need to reduce the intensity of the load or consult a specialist.
Proper nutrition is 50% of success. We eat fractionally - 5 times a day (before training we eat 2 hours before it, no later!), We drink 2 liters of water per day (moreover, 1 liter during training), we pay special attention to protein foods in the diet (not less than 60%).
If the number of workouts per week is reduced from 3 or 4 to 2, then the entire weekly load should be distributed over 2 of these workouts.
We do not change the instructor during the first 6 months of training. Different systems can have a lot of contradictions, so for the effectiveness of training it is better to listen to the 1st coach.
Unsystematic classes are unacceptable! Each workout should be subject to a specific set of classes, clearly designed for a particular woman, taking into account her needs, capabilities and characteristics of the body.
Close the carb window after every workout. Not ready-made protein shakes, but home-made drinks made from natural products.

And a few more important points:

You can’t go to the gym “for the company”! Attend it in splendid isolation, only in this case your attention will be 100% focused on training.
Training should become your good habit. Therefore, the mood is extremely important: choose a comfortable and beautiful form for training, the best gym, a good coach. Classes should not be hard labor for you.
The lack of results after 2-3 months of classes is not a reason to quit. Stock up on patience, forget about laziness and shyness, cultivate fighting qualities of character in yourself.
Decide on a goal. Why do you need training: lose weight, build muscle, tighten the "contours" or something else. The intensity and type of training depends on the goal.

Video: Common mistakes in the gym

And a few mistakes to avoid:

Do not overload the press if your goal is waist correction. The greater the load, the larger the waist.
Do not abuse cardio workouts. The higher the load, the more active the production of the stress hormone, which, in turn, leads to the destruction of muscle tissue and exhaustion. Recommended maximum: 2-3 times a week for 40 minutes.
Don't rule out dumbbell loads . It is loads with weighting that contribute to the formation of a beautiful tummy and elastic priests.
It makes no sense to overload the muscles with intense daily workouts. . It is a mistake to think that in this way you will quickly acquire the cherished appetizing forms. Remember: muscles need time to recover! The optimal break is 2-3 days for each muscle group. For example, on Tuesday you load the biceps and chest muscles, on Wednesday - the load on the legs, on Friday - the triceps with shoulders, on Saturday - the back. The rest of the time is rest from work.
Before you start exercising, adjust the simulator "by yourself." The lesson should be comfortable, not provoking injury.
Choose a comprehensive program , which involves all muscle groups during the week. You can not concentrate only on problem areas - this will lead to an imbalance in proportions.

And don't overdo your workouts! If you have difficulty moving, your muscles ache, like after a week of repairs in the apartment and falling from the ladder, and you can’t even squeeze your pillow with your hands, then it’s time to slow down the pace and reduce the intensity of your workouts.

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Everyone who came to train in the gym, in order to achieve the result, must adhere to a specific training methodology. It will be different, given the goal, but everyone needs to perform basic exercises: they will become the basis for further weight loss, drying or building muscle mass.

What are basic exercises

A basic exercise is called an exercise in which 2 or more joints are involved. This indicates that more muscle groups are involved during its execution. This principle helps a person to train with more weight, the body receives serious stress, releases more hormones (especially growth) for the formation of muscle tissue. For example: the bench press option involves the shoulder, elbow joints, and the pull-up uses the elbow, wrist, and shoulder joints. Exercises in which only one joint is involved are isolation exercises.

How to exercise in the gym

Bodybuilding classes imply that the athlete has a training program in the gym, a nutrition plan has been drawn up. Without them, a person will train chaotically, without progress and improvement in results. For beginners, the best option would be if the training system is compiled by a qualified trainer, writes out a progress table, shows and explains the technique of basic exercises. To get the best result, a beginner athlete should pay attention to the following points:

balanced nutrition: getting missing elements, counting and adjusting calories consumed;
training plan: the optimal ratio of strength exercises, cardio, the number of approaches, repetitions;
adherence to the schedule (do not miss classes);
giving up alcohol, smoking, good sleep.

Effective training program for beginners

The effectiveness of the program depends on the goals set: for example, in order to lose weight, you need to devote more time to cardio, and strength training is better for gaining mass. There is no universal program and you should select the appropriate exercises according to your personal feelings together with the trainer. As a basis, you can use the basic exercises in the gym, their description is below.

The vast majority of girls go in for sports to lose weight, strengthen, tighten their figure. In this regard, exercises for women in the gym are somewhat different from men's, the emphasis is more on aerobic exercise. The girl's body contains 10% more fat, it is needed to fulfill their natural task - the birth of a child. Therefore, any workout should begin with a run (at least 20 minutes), after which you can proceed to the rest of the basic exercises in the gym.

Best Back Exercises

Basic back exercises are used to increase muscle volume, so are better suited for men to get a V-shape. The movements must be performed correctly, in compliance with the technique, so as not to injure the body. Basic exercises in the gym should be the first while the athlete has enough strength to work with weights. To train your back, do:

Deadlift - is listed in the top three basic exercises. Well loads the lower back, shoulder girdle, hips, buttocks, biceps of the shoulder. One of the most exhausting, but also useful exercises. It is very important to follow the technique when performing so as not to damage the lower back, which receives a serious load.
Bent over row. A good way to pump the latissimus dorsi, performed after the deadlift, helps to visually make the back wider. The muscles of the shoulder girdle, biceps are also involved.
Pull-ups are a well-known version of an exercise for the back, you can do it at home or on a street sports ground.

Chest workout

An inflated chest is not an easy task for any athlete. Many people have to spend more than one week to feel the training technique, to catch the necessary amplitude. Basic best chest exercises in the gym:

The bench press is also included in the main three of the base. Allows you to use the maximum weight to load the muscles of the chest, involves the shoulder girdle, forearm. Do not rush to take on a lot of weight, ask someone in the gym to insure you during execution so that you are not pressed by the neck.
Dumbbell bench press. This option allows for less weight, but provides a greater range of motion, which has a beneficial effect on muscle growth.
Push ups. Home version of the basic exercise for the chest, involves the shoulder girdle, biceps, triceps.

Basic bicep exercises

The most effective movement to pump up the biceps muscle is flexion at the elbow, but it involves one joint in the work, so such exercises are considered basic with a big stretch. Rather, they can be called the most productive. Basic exercises for biceps in the gym:

Pull-ups (reverse grip). The only option that really involves more than 1 joint, but it will not work for a long time to pump the biceps with it, the athlete gets tired quickly.
The barbell biceps curl involves one joint, but has the maximum effect in the biceps training course. In addition to the biceps muscle, the anterior bundle of deltas is involved.
Hammer exercise. Often, athletes lag behind the lower part of the biceps, this version of the exercise provides an opportunity to work out the necessary part of the arm well.

Triceps

With this muscle group, the situation is simpler than with the biceps. Avoid training the triceps muscle is not worth it, it forms up to 60% of the visual volume of your arm. If the main movement for the biceps is flexion, then for this case it is extension. Basic triceps exercises in the gym:

Close grip bench press. This option provides an opportunity to load the muscle as much as possible, to take a large working weight. With a narrow grip, the pectoral muscle is excluded from work, and the entire emphasis is shifted to the triceps. As with chest training, it is desirable that someone insure you.
French press. It is better to perform it with a small weight, this will not overload the elbow joint, but with a large number of repetitions. The sequence is the same with the chest: first do the chest press, and then the French. With this approach, nothing will threaten your joints.

On the shoulders (deltas)

Broad massive shoulders adorn any man. The joints here are very easy to injure, so the movements should be performed very carefully, choosing the right weight. Basic shoulder exercises:

Army press. It is performed standing or sitting with a barbell, which, unlike dumbbells, provides an opportunity to load the target muscles more. Together with the shoulders, the triceps, the muscles of the middle back, are trained to a lesser extent.
Dumbbell press. It is better to perform while standing, this option is an alternative to the military bench press, but they are also allowed to be performed in one workout.

On the abdominal muscles

As with the biceps, there is no base for this part of the body, all movement options involve one joint. The main principle of pumping the abdominal muscles is twisting. Abdominal exercises in the gym are performed to maximize the tension of muscle fibers during their contraction. For training, you can do:

Bench crunches are good for upper abs. The lower part is also involved, but less.
Hanging leg raise, it effectively trains the lower abdominal muscles. The press training should be performed at the end of the session, in each approach the maximum number of times.

On leg muscles

This part of the body becomes a problem for men, women. For the first, it becomes a real challenge to increase muscle mass, for the second - to lose weight, deal with cellulite. Women need to work with lighter weights, doing more repetitions to accelerate metabolism, increase endurance. Leg exercises in the gym:

Lunges with dumbbells. Several variants of the execution technique are used, but the maximum effect is obtained if they are done with advancement. You need to squat deeply and rise on your toes. The same muscles are involved as with squats.
The barbell squat is the last exercise in the base three. Beginners are strictly not recommended to perform with a lot of weight. It is better for girls to start simply with a neck, for guys - with pancakes of 5 kg each. This is due to the large load on the lower back. The quadriceps, gluteal muscles, hamstrings, lower back are perfectly worked out.

A useful addition to training, which makes it easier and safer for beginners to get used to new loads, is the intake of Mildronate, a drug that optimizes intracellular metabolic processes, stimulates the nutrition and functioning of cells in conditions of lack of oxygen. This not only significantly accelerates the process of adaptation of the body to increased loads, but also protects the membranes of myocardial cells from damage by products of incomplete metabolism, which inevitably appear due to hypoxia. The drug is taken according to the instructions and can greatly facilitate the process of training.

Video tutorials for beginners

Fitness can bring maximum results only if you follow the schedule, diet, exercise technique. The latter is especially difficult to master on your own, because there is no one to point out runtime errors.

To prepare for classes, it is better to watch videos from famous athletes who talk about the nuances of the technique of exercising in the gym. Below are examples of workouts for men, women. Don't forget to wear comfortable clothes.