Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

13 Mar 2017 Nov.

Content

General strengthening physical exercises have many advantages: they have a beneficial effect on general condition human health, accelerating metabolic processes, as a result of which healthy foods are absorbed faster, and excess calories are burned. You can do fitness at home or in sports clubs- everyone chooses the best option for themselves.

What is fitness

A specially developed technique helps to lose weight, strengthen and improve the body. At the same time, regular training will be most effective in the process of fat burning, if you choose the right set of exercises and combine it with proper nutrition. Diet and level of sports activities are selected for each person individually, based on his physical fitness, health status, body structure, existing contraindications. There are several types (directions):

1. Strength training... Trainings take place in fast pace with a load on the main or all muscle groups... Often during the session, weights such as bars or dumbbells are used. Such training is one of the most difficult and exhausting.
2. Aerobic... Cardio is designed to develop stamina and help you lose weight quickly. In addition, this type of fitness has a positive effect on the heart and blood vessels. Aerobic workouts are intense and lasting.
3. Dance... Classes include elements of choreography and are dynamic. Trainees gradually learn different movements and dance patterns.
4. In the water (aqua aerobics)... Virtually no restrictions / contraindications, has a good effect on joints, heart, blood vessels, ideal for those who want to lose weight.
5. Soft... Ideal for beginners, while training is aimed at developing the respiratory system, stretching, and correcting posture.

What gives

This sport is a program with which you can strengthen the muscle corset, lose weight and consolidate the result. The benefits of training are to correct the effects of physical inactivity, accelerate metabolism, prevent various diseases of the bones, cardiovascular system. Classes not only shape beautiful figure, but also improve well-being. However, it is important to exercise regularly and eat a balanced diet to maintain your results.

How to train properly

The optimal training program will be made by an experienced trainer who will take into account the physical capabilities and wishes of the client. If you decide to do it yourself at home, you should adhere to some rules and take into account the tips:

• start each workout with a warm-up, while doing it slowly at first, then faster (it takes about 10 minutes to warm up the basic muscles);
• to lose weight, include cardio complexes in your classes (exercises on a treadmill, brisk walking, buckles with a rope, etc.);
• conduct classes systematically, optimally - 4 times a week;
• for homework, it is advisable to purchase dumbbells (2-3 kg shells are enough for girls, men need heavier dumbbells);
• end the workout with stretching, while it must necessarily include those muscle groups on which the load fell.

Slimming

The main exercise for girls or men looking to lose weight is aerobic exercise. So they are called, because when they are performed, a large amount of air enters the body due to rapid breathing. More preferable for girls who want to lose weight, jogging on the track, orbit track, exercise bike. When exercising on such simulators, the muscles are not pumped up, but warmed up and strengthened, in addition, an accelerated metabolism occurs in the tissues.

To lose weight more effectively, women and men should exercise at a high pace - pedaling quickly or running. At the same time, the load must be gradually increased: in the first six months it is better to work with the body in moderation in order to strengthen the muscles, and then start to increase the speed or duration of the run. Aerobic workouts good in that after them a person continues to lose weight for another day. It is recommended to practice every other day and continue training for at least one and a half hours.

Homework

Exercising at home can save you money and time on your trip to the gym. In addition, you can train in this case at any time, when it is convenient for you. Fitness at home will be effective if you adhere to some rules:

• you need to do at least three or four times a week, while training for weight loss should last 40-90 minutes, otherwise you will not achieve success;
• you should always start the lesson with warming up the muscles and stretching, while more intense and prolonged training requires the most thorough body preparation;
• when exercising, try to work out all the basic muscles, and pay special attention to problem areas;
• during physical activity you need to drink water (a lot, but in small sips).

Training programs

The complex, scheduled by the number of repetitions and days, is called a program. Depending on what goals a person pursues, his own training method is selected for him. As a rule, a trainer selects a set of exercises for a trainee, but after studying the necessary literature, you can cope with this task yourself.

For beginners

The program described below is great for beginners, while women can cut the class time by 2 times, while halving the number of approaches. The load should be gradually increased in order to achieve the desired result. Fitness for beginners at home necessarily starts with a warm-up, which reduces the risk of injury, improves muscle performance and increases performance. A warm-up can be jumping rope, quick squats, running in place, swinging your arms, etc.

1. Monday... Pull-ups - 5 approaches, each with 5 p. Lifting dumbbells with arms tightly pressed to the body (part of the arm works from elbow to shoulder) - 3 sets, 10 repetitions each. Classic squats with the heel pressed to the floor and a flat back - 5 sets of 20 reps.
2. Wednesday... Squats - 5 sets, 100 times in total. Push-ups on the uneven bars with weights in the form of a backpack - 3 sets of 10 r. Standing overhead dumbbell reduction - 4 sets, 10 times each. Pull-ups / push-ups from the floor - three times, 5 p.
3. Friday... Raising on socks, holding dumbbells in hands - 4 times, 15 repetitions. Pull-ups - three times 5 times. Dumbbell Squats - 5 x 20 reps. Push-ups - three times, 10 p.

Online lessons at home for weight loss with music

This program is universal and suitable mostly for beginners, therefore, having mastered it, you will need to choose a set of exercises with a greater load. Fitness online at home is designed for classes for three months, it allows you to lose weight and tone the main muscle groups. You can perform the complex as you wish separately, according to the circular method or supersets (alternating 2 exercises). With the help of various online resources, you can familiarize yourself with correct technique performing movements.

Pick up rhythmic music for fitness in advance, warm up and start exercising. At the same time, it is better to combine movements, alternate and do different variations of the sets, because otherwise you will quickly get bored with training and you will not enjoy it. Music lessons:

1. Jump squats... Put your legs parallel to your shoulders, squat with a straight back, pulling your pelvis back, your hands can be put behind your head. In a sitting position, jump up. You need to repeat 6-8 times, during training, do it at least three times.
2. Exit to the lying position... Starting position - legs parallel to the shoulders, arms along the body. Lower your pelvis down, crouching down, rest your palms on the floor and jump back, leaving your upper body in place. Once you've taken the prone position as for push-ups, come back. Repeat 8 times.
3. Book... You need to lie on the floor with your arms outstretched up. Then start lifting them simultaneously with your legs, folding like a book. It is very effective in working out the abdominal muscles. Repeat it at least 8 times, doing 3 sets.
4. Jumping... You will need a step or a short, solid stool, onto which you need to jump from a distance of about 40 cm. Keep your hands slightly behind, and when moving forward, swing them. Do 3 x 10 reps.
5. Kicks... Place your legs parallel to your shoulders, bending your knees slightly, bend your arms at the elbows. Keep your fists at jaw level (like kickboxing). Kick back and forth with your heel rhythmically. Do not fully extend the knee, otherwise you may be injured. It is performed in 5 sets of 8-10 times.

With a ball

The presented complex helps to strengthen the muscle corset of a person, improving his posture and working out flexibility. Gymnastic ball it is also considered an excellent stress reliever for those who are often stressed. The fitness program includes effective restorative complexes, before performing which you must definitely warm up by jumping rope or vigorously squatting. It is recommended to do:

1. Raising the pelvis... Lie on the floor with your back, place your ankles on the fitball, straighten your knees. Next, you should raise the pelvis, rolling the ball to the buttocks, linger at the top point for a few seconds, then go down, taking the starting position. Do 10 reps.
2. Twisting... Take the same position as in the previous exercise, with the ball sandwiched between the ankles. Place your hands behind your head, start lifting your legs together with the fitball up, straining your stomach. Do 12 reps.
3. Push-ups classic... Put your palms on the floor, place your feet on the ball, pull your back straight. Do 10 push-ups slowly.
4. Reverse push-ups ... Hands should rest on the fitball with a reverse grip (sitting with your back to the ball). Lower your pelvis almost touching the floor, bending your elbows, while keeping your knees at a right angle and slowly return upward. Repeat 8-10 p.

With ribbon

Through elastic band you can provide the muscles with an additional load, and if you fold it several times, the severity of the exercise can be increased. The subject is used to study different groups muscles. The lesson may include:

1. Steps... Tie the ends of the tape together, put the resulting ring on your legs (at knee level). Place your legs parallel to your shoulders, squat down slightly and in this position begin to take wide steps forward. Repeat for 1-2 minutes alternating.
2. Raising the hips... The fitness band should be around your ankles. Lie down on your stomach, place your hands under your chin and begin to alternately raise your legs up, while pulling the shock absorber. Repeat the movements 20 p.
3. Squats... Move the ring to the level of your knees, spread your legs slightly and, without bending your back, start slowly going down, and on exhalation return to the starting position. Repeat 15 times.
4. Press pumping... You need to get up and straighten your legs. Take the tape in your hands, pull it and lift it up. Bring the right back first, turning the body in the opposite direction. Then change to the left one and do the same. Do 20-30 reps.
5. Leg raises... Lie on your side with a band of tape around your ankles. Start lifting your upper leg, pulling the shock as much as possible. Roll over and repeat the movements. Do 20 times on each side.

Strength training

The program is aimed at increasing endurance and developing strength, in addition, strength training in fitness has a positive effect on overall well-being and corrects the figure. Such training involves the use of sports equipment - barbells, dumbbells, exercise equipment and various weights. The program is divided into 3 sessions, between which there should be a day of rest for muscle recovery.

1. First day... The muscles of the chest, triceps and shoulders are being worked out. You can do the bench press with dumbbells, horizontal press, overhead crossover, army press, raising arms with dumbbells on incline bench, lifting dumbbells to the sides, extending the arms from behind the head, push-ups on the uneven bars.
2. Second day... Squats are ideal for strength training, deadlift, lunges, leg abductions in the crossover. It is better to perform with weights.
3. The third day... Work back muscles and biceps. Suitable exercises in fitness would be shrugs, different pulls (to the chest, bent over, etc.), hyperextension, forward bends, dumbbell / bar curls.

How to do it at home

Before starting your workout, warm up well by performing rotational movements with your shoulders, neck, legs, arms. The weight loss complex should be performed at least 3-4 times a week, while each lesson should last at least 40-50 minutes. Listed below are fitness sets that can be combined with each workout. Work hard to achieve the expected results.

1. Push-ups for beginners... Put your palms and knees on the floor, place your hands at chest level and parallel to your shoulders. Begin to go down, bending your elbows, then squeeze yourself up with your hands, returning up. Repeat three times 10 times.
2. "Bridge"... You should lie on your back, put your hands and feet on the floor, while your knees should be at an angle of 90 degrees. Push the pelvis up, reaching a peak, hold for 1-2 seconds, then slowly return to the floor. Repeat 40 times.
3. "Plank"... Rest your elbows and toes on the floor, keep your forearms parallel to each other, strain your back as much as possible and keep it straight. Keep it idle for 40 seconds (it is optimal to withstand 1.5 minutes, but only physically prepared people can do this)
4. "Dog"... Get on all fours, bend one leg and begin to take it back up, contracting your hip and buttocks. Do 15 reps for each leg.
5. "Bicycle"... Lying on your back, begin to alternately bend your legs and move your body towards them - this will help to work out the front of the thigh and abs. Do it for 1 minute.
6. "Cobra"... Lie on your stomach, the body should be extended forward as much as possible, arching the back (the face "looks" at the ceiling). This will stretch the abs well after the "bike".
7. « Side lunges» ... Stand straight, take one leg to the side, sit down deeply, keeping the body in the middle. Stand up while exhaling. Repeat 15 times on each leg.

For the back

Beginners should perform 12-15 approaches, taking a little weight to work out correct technique and accustom the body to the load. You can increase the intensity of your fitness workout afterwards. With each subsequent lesson, increase the number of repetitions, then start taking large weights. Effective fitness exercises for back muscles:

• regular grip pull-ups(the rhomboid, latissimus dorsi muscles are trained);
• bottom grip pull-ups(the load goes to a large round and latissimus, biceps, shoulders);
• pull of the block to the chest(helps to expand the back muscles, trains the trapezius muscle);
• pull of the block for the neck(uses the lower and upper bundles of the back muscles);
• narrow grip block pull(develops the rhomboid, trapezius, deltoid muscle).

For the press

You can even get rid of excess fat in the waist area and pump up abs cubes at home, the main thing is that fitness training for the abdomen takes place systematically 3-4 times a week. It is recommended to do:

1. Straight leg raises... Lying on your back, press your hands to the floor and begin to raise your legs, reaching an angle of 90 degrees. When lowering, do not touch the floor with them, staying a couple of centimeters from it. 10-15 p. for the approach.
2. Bent knee crunches... Lying down, lift your knees, keeping your shins parallel to the floor with your feet in contact with each other. Put your hands behind the back of your head, and take your elbows in opposite directions. To tighten your stomach, you should raise your head and shoulders, then return to your starting position. Repeat 8-15 times.
3. "Side bar"... Lie on your side with your elbow and feet on the floor. Lift your pelvis, stretching your body in a straight line, as shown in the photo, and hold this position for 40-60 minutes. Repeat on the other side.

For the buttocks

Before doing a workout, be sure to warm up your muscles, then move on to the serious part. After completing classes, you cannot immediately sit down or go to bed - walk for a couple of minutes, catch your breath, do self-massage. Fitness at home for the buttocks can include:

1. Mahi... Place your palms on the wall and do side kicks 20 times on each side. In addition, you can jerk your foot forward or backward.
2. Squats... The legs should be parallel to the shoulders. Lower your pelvis to knee level, then straighten. During the exercise, keep your back straight, and take your pelvis as far back as possible.
3. Plie... With your feet wide and toes turned out, squat as low as possible. 10 times per set.
4. Lunges... Stepping forward, squat down to a 90-degree formation between your thigh and knee (as shown in the picture). Do 10-15 repetitions each.

For all muscle groups

This complex is suitable for overall strengthening body, body shaping, restoration of weakened muscles. A fitness workout for all muscle groups can include:

1. For arms, chest... Push-ups, pull-ups, arm swings are ideal to tone the biceps, triceps, and pectoral muscles.
2. For the back... You can quickly strengthen the back muscles by performing a plank, hyperextension, pulling the block to the back and chest. At home, you can perform bends with weights.
3. For belly... Various options for twisting - with straight legs, oblique muscles, exercise "bike" and others - will help you quickly build abs.
4. For the buttocks and thighs... The most effective for strengthening and giving relief to the muscles of the priests and legs are swings, lunges and squats. Workouts can be selected, combined and alternated at will. In addition, it is best to use weights during fitness activities.

Video

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Discuss

Fitness Exercises - Beginner Workouts

Exercising without warming up greatly increases the risk of injury and decreases the effectiveness of the exercise. It also helps you form bad habits.

Warm-up is an essential part of your workout. You can easily get your muscles up and running by following a simple procedure:

1. Use a massage roller... These rollers help warm up the muscles of the whole body. Here Lifehacker told in detail what these tools are and how to use them.
2. Do cardio for five minutes: Walk uphill at a brisk pace, exercise on an elliptical trainer or stationary bike. If you are overweight, don't jog - take care of your knees.
3. Be sure to do joint warm-up and dynamic stretching.... you will find a video of a good warm-up.

After that, you will be warmed up enough to begin your activity.

How to create a training program

When you come to the gym, you should already have a clear plan of action: what exercises you will do, what muscle groups to work out.

There are a huge number of training programs, but beginners without a coach should not try difficult options. For a start, it is better to limit yourself to the sequential study of all muscles.

Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, hips and abs. If you are going to train twice a week, divide the muscle groups equally. For example, work your biceps, back, hips and abs in the first workout, and work your triceps, chest, shoulders and buttocks in the second.

Here are some exercises with simulators and free weights on different muscle groups.

Exercises for legs and buttocks

With this simulator, you can shift the focus to different muscle groups by simply changing the position of your legs on the platform:

1. Legs at the top of the platform - focus on gluteal muscles and hamstrings.
2. Legs at the bottom of the platform - focus on the quads.
3. Narrow stance - emphasis on outer part hips.
4. Wide leg stance - accentuates the inner thigh.

Abduction of the legs in the simulator

This exercise works great for the buttocks. Take your leg back until the lower leg is parallel to the floor, but do not fully extend the knees. To work your muscles better, lower your leg to the starting position slowly.

Squats

This is a basic exercise with a huge number of variations: wide or single-legged, barbell or dumbbells, elevated or jump. The life hacker goes into detail about the technique of doing squats, and there are several options for squats and other exercises for the hips.

Another exercise with a lot of variation. Lunges can be done with your own weight, with a barbell or with dumbbells, moving around the hall or on the spot.

During the lunge, make sure that the knee in front of the standing leg is exactly above the heel. By tilting the body forward a little, you will shift the focus to the buttocks.

This basic exercise works not only for the muscles of the hips and buttocks, but also the extensor muscles of the back and trapezius. Start with the classic deadlift, but don't carry a lot of weight.

Here is a video of the exercise technique:

To diversify your workouts, explore others and the buttocks.

Back exercises

This exercise strengthens the back extensor muscles. It perfectly warms up and prepares you for an important basic exercise - deadlift.

If you want to pump specifically the muscles of the back, and not the legs, start performing the exercise from a position where the body is in a straight line with the simulator. Then lift your back by bringing your shoulder blades together and bringing your arms back. Hold this position for 3-5 seconds.

The key point in this exercise: you need to pull the block not with your hands, but with your back. While pulling, fix your back and bring your shoulder blades. The video shows the technique and features of the exercise:

This exercise also helps build your back muscles effectively. The video below explains the execution technique and the main mistakes:

Exercises for the chest

Bench press

This basic exercise engages the pectorals, triceps, and deltoid muscles... The emphasis can be shifted by changing the grip: the bench press with a narrow grip loads the triceps more, and the wide one - the chest. Also, the emphasis on the chest shifts if you take the bar with a reverse grip, that is, with your palms facing you.

The video explains the technique of performing the exercise:

This machine allows you to do exercises that only work on the pectoral muscles. Do not bend your arms completely at the extreme points, do the exercise smoothly.

Dips on the uneven bars with a forward bend

If you cannot yet do push-ups on the uneven bars without help, use an expander or a special machine for support. Tilt your torso forward to focus on your chest.

The technique for performing the exercise can be seen in the video:

In this you can find breast exercises in pictures.

Triceps Exercises

Try not to spread your elbows to the sides. If shoulder mobility allows, lower yourself until the elbow angle is 90 degrees.

Extension of arms on the block

This exercise can be performed with a normal or rope handle. The back is straight, the elbows are close to the body and do not move.

Exercises for biceps

Standing barbell curl

This is a basic exercise that helps you work your biceps well. Here is a video of the exercise technique:

Unlike the previous exercise, when lifting the dumbbells, you must rotate the hands, as this puts additional stress on the biceps. At the bottom, the hands should look at each other, and during the rise, turn to the body.

Shoulder exercises

Bench press from the chest while standing

Before this exercise, it is worth doing a dynamic shoulder stretch: pick up a stick or expander and move your straight arms behind your back several times, and then forward again. Do not bend your elbows while stretching. The closer you place your arms, the more effective the stretch will be.

During the press, take the barbell behind your head. If she stays in front, it will put a lot of stress on the lower back.

When performing the exercise, the elbows should be slightly bent. Do not raise your arms above your shoulders - this can cause impingement (an inflammation of the rotator cuff).

Sitting dumbbell breeding

The body is tilted forward, the back is straight. Hand movements are similar to the previous exercise.

In this you will find an analysis of the technique for performing other exercises on the shoulders.

Exercises for the press

Crunches with legs on a hill

Exercise on the press with legs on a dais

By placing your feet on a raised platform, you eliminate unnecessary stress on the iliopsoas muscles and harm to the lower back. If you want to make the exercise more difficult, pick up a medicine ball.

The bar works out all the muscles of the core perfectly. To complicate it, you can place your feet on an unstable support: in the loops or on, as shown in the photo.

Hanging leg raises

In the simpler version, you only need to pull your knees to your chest.

If this is easy, try raising your straight legs to the bar.

How to choose the right weight and number of repetitions

Take such a weight that you can do the exercise 5-8 times. The last repetitions should be done with effort. If you easily do all eight times, then the chosen weight is too small for you.

Do three sets of 5-10 reps. Rest between sets should be 1-2 minutes, between exercises - 2-3 minutes.

If you are doing exercises without weight, you need to do more reps to properly load the muscles. For these exercises, do three sets of 20 reps.

After training

After training, be sure to stretch: you need to relax the muscles that worked. In you can find exercises for stretching different muscle groups, and exercises with resistance bands.

From the very first workouts, you need to pay attention to your nutrition. From you will learn what to eat before and after training to speed up your progress and not harm the body.

Do not hesitate, listen to your body and have fun.

The decision to go in for fitness is an important event for every person, leading to a change in the old way of life, in acquiring new views on your health, new stages on your path to a healthy and long life. If you can't go to a fitness club or gym all the time, don't despair and quit your workout. Even half an hour of classes a week will bring you some result, in contrast to complete inaction.

Pace modern world is a unique thing. We, constantly, somewhere in a hurry, always strive for something and, at the same time, are deprived of the opportunity to actively move and receive the loads necessary for our body.

We keep on inventing more and more ways to restrict our movements - transportation, elevator, remotes for everything, whatever.

Therefore, in order not to interfere with the development of the body and not to let it grow old and wear out ahead of time, we go in for sports, go to gyms and fitness clubs, and do various programs, including fitness for beginners.

Someone does exercises at home, someone runs in the morning, but sports and fitness clubs are much more popular among most people. And this is not surprising, because this is the only way the average person can get at his disposal a full set of simulators and equipment, the services of trainers and consultations.

If you decide to do fitness for beginners or visit a fitness club, do not rush and do everything at once. The rule "it's worth starting small" exists for a reason, it is the most important for a beginner. Fitness for beginners is why it is called that, with it you can start your path to health.

An organism unprepared for stress can easily cause harm. Even if it seems to you that the bar is not heavy, and you lift it without difficulty, this does not mean that you need to immediately add weight to it. It is likely that in this case tomorrow morning you simply will not be able to move from muscle pain.

One way to avoid dangerous overload during exercise and to avoid injury is to consult a doctor. Before doing fitness for beginners or just exercising in the gyms, it is worth learning more about your own health.

Some exercises or treatments may not be beneficial to you, but rather detrimental. It is better to know about this in advance. In addition, the doctor will advise on what to look for and in which direction to focus first.

Determine for yourself why you want to start training, what result you want to achieve. Create a training program for yourself taking into account your free time or use the help of a trainer. A clear training program will help you achieve the desired result without compromising your health and time.

In addition, the trainer will tell you what mistakes you make in the classroom, give advice on diet and nutrition, and tell you how to consolidate the result. The fitness program for beginners is all of these aspects and, using it, you get the opportunity to lay a solid foundation for further training.

If you are not sure about your schedule and visits to a fitness club or gym fall out for you in a random way, it is worth remembering a few simple rules, which must be observed by any person during classes, especially those who are engaged in fitness for beginners.

First, do not neglect the warm-up. Many people do not take this important stage of their studies seriously, and many of them, subsequently, got a lot of trouble in the form of dizziness and sprains.

Warm up it is not just a set of exercises, it is a way to warm up muscles and cardiovascular system and prepare them for serious training.

Even such seemingly ordinary exercises as pull-ups on the horizontal bar or exercises with a barbell also require a preliminary warm-up.

Secondly, do not forget that during exercise you spend a huge amount of energy, which should be replenished, even if you exercise in order to lose excess weight. There will be no benefit to the body from such activities. Be sure to drink water while exercising to stay hydrated, at least a few sips every 20-25 minutes. And after training, you should have a snack with something high in calories so that the spent energy returns in the form muscle mass.

How to make the right choice:

The first question that fitness newbies face is where to start. Before buying a subscription, determine the purpose for which you are going to study. Do you want to get rid of those extra pounds? Or tone your muscles? Or maybe just improve your physical endurance? Depending on what result you plan to achieve, choose the direction of your studies.

Power training are intended for those who are planning to build or strengthen muscle mass. Exercising on special simulators, you can work on various muscle groups. With the help of strength exercises, you can give the missing volume to some parts of the body and, conversely, reduce the volume of others.

Aerobics- This special exercises performed mainly to music. Such activities strengthen the cardiovascular and respiratory system, promote weight loss. There are many types of aerobics. Dance aerobics is a mix of different dance styles: Latin, jazz, hip-hop. Step aerobics classes are held using dedicated platform- tap dance.

As you climb up and down to the music, you can quickly put your calf and gluteal muscles in order. Water aerobics, as the name implies, involves exercises in the water, more precisely, in the pool. She has a minimum of contraindications - aqua aerobics is recommended even for pregnant women and the elderly, but at the same time there are a lot of advantages. Water activities strengthen muscles, improve flexibility and endurance.

Before deciding on the choice of direction, it will not be superfluous to visit a doctor. A specialist will assess the condition of your body and give specific recommendations for stress. For healthy people, a combination of strength training with aerobic exercise is considered optimal. But if you have problems with blood pressure, joints, you are seen by a doctor for any chronic diseases, an individual program is best for you.

In modern fitness centers, trainers are available to help you plan your workouts. Personal trainer services are usually paid separately. If you are on a tight budget, you can pay for one consultation, where you will jointly develop a training program that you will implement on your own.

- Regularity

- Gradual increase in loads

- Don't overdo it!- Do not torture yourself with unnecessary stress, especially in the first months of training. Fatigue, of course, should be present, but if you practice almost until you lose consciousness, and after that you do not find the strength to go home, such training will be more harm than good.

- Don't be afraid to feel uncomfortable... Are you afraid that when you come to the fitness center you will feel uncomfortable with fit athletes? Or do you think your body doesn't look good enough? Completely in vain.

Visitors to sports centers come here to take care of their figure, and certainly not to think about yours. In addition, each of those present was once as new as you. Let their athletic bodies be role models and additional incentive to attain good results!

- Choose the most comfortable clothes and shoes... This will not only allow you to feel more comfortable and more confident in the classroom, but also accelerate the achievement of the goal. Yes Yes! After all, it is unlikely that you will be able to perform the exercises at full strength if the shoes are pressing, and the clothes are constraining the movements. Conversely, comfortable sports equipment allows you to work out with greater dedication. And, therefore, the result is better!

Good day, dear beauties. Today I will tell you how to start doing fitness and what you need to do. To begin with, set yourself a clear guideline and say several times “I want to start doing fitness! I want a beautiful and sexy body! ”. Repeat this to yourself regularly, it really works. Thoughts are material.

The first step is to sign up for fitness at a fitness club

First of all - you must sign up for a fitness center. Maybe you thought it was possible to do fitness at home? Based on my experience, I can say with confidence that this is a utopia. Achieving results at home is incredibly difficult. At home it is very difficult to concentrate - something is constantly distracting. Forcing yourself to exercise at home is much more difficult and boring than in a fitness center. In the fitness center, you will put out much better, and therefore the effectiveness of your workouts will be higher.

Want to get results? March to the fitness club!

I recommend choosing a fitness club as close to home as possible. Forcing yourself to exercise regularly is not easy, but it will be doubly difficult for you if you still have to go somewhere else. It's okay if the club is located within a 10-15 minute walk from your home - a walk before and after workouts will be beneficial for your body.

Group training in a fitness club. Step aerobics.

If this is your first time going non fitness, I recommend starting with group workouts. Group training always takes place with a coach, so you will be “supervised”. The coach makes sure that you do the exercises correctly, do not be lazy, and can give recommendations on nutrition. At the initial stages, by by and large, no matter what kind of fitness you do. The main thing is to develop the habit and discipline of regularly visiting the club. Try different types of activities and you will find out which suits you best. Depending on your fitness level, either high-intensity workouts with high loads, or less intense.

When you purchase a membership to a fitness club, you will most likely be offered an initial free consultation, which will tell you about the different types of fitness activities.

I want to warn you, most likely you will be offered paid personal fitness training (after all, trainers also want to eat). At the initial stage, you do not need them - start with group lessons. Buy paid personal training you will always have time.

Before purchasing a membership to the fitness club, check the schedule of classes. Class time should be convenient for you. It's good if there are several gyms in a fitness club, then several classes can take place at the same time, and you can choose where to go.

So, the club card is in your pocket and you are ready to go to your first training session. But before we start collecting the bag with you, I want to draw your attention to another important point.

Set yourself a goal

The goal is very important, because, to come somewhere, you need to know where to go! Your goal should be clear and understandable to you.

There is a great system for setting a SMART goal that works well for setting a fitness goal as well. How to set a goal for SMART training and what should be your goal?

• Specific. The result must be precise and specific. You cannot set a goal, for example “I want to go to fitness”. The rule will be: "Visit the fitness club 3 times a week, within 3 months."
• Measurable. The goal should be such that it can be measured in something (yes even in parrots). Wrong: "I want to lose weight", right: "Lose weight by 5 kg in 2 months."
• Achievable. Don't set unrealistic goals. If you weigh 150 kg, then you will definitely not get a model appearance even in a year. Therefore, assess your capabilities realistically. That's right: "I will attend training 3 times a week and eat right in order to lose 3 kg in a month."
• Important to you. Your goal should really be important to you. Remember, you may have to choose what is more important to you and overshadow other matters. If the goal is not important, it is extremely difficult to achieve it. Is it really important for you to have a beautiful and healthy body? Or are you already loved the way you are, and it is more important for you, for example, to study cooking and try new recipes or to embroider, instead of going to a fitness club?
• Defined in time. Be sure to set a deadline (deadline) by which your goal must be met. You can't just set a goal, for example, “remove your belly”, you need to set a goal, defined in time, “Reduce your waist to 65 cm in 2 months”.

Setting your fitness goals correctly

Now take a pen and write some goals on paper. Pick the most important goal, articulate it regularly, and strive relentlessly towards it.

An example of a good target:

Until the end of the year (December 31), I must weigh 55 kg with a waist volume of no more than 65 cm, for this I must visit a fitness club 3 times a week and eat right (no more than 1500 kcal per day).

What do you need for fitness training? We collect the bag.

Finally, let's pack a bag for your first class.

Let's start with the bag. What bag do you need to go to workout at the fitness club? There are two main options: backpack or gym bag?

Training bag, what to take with you to fitness

The backpack is handy if you walk for training. It is much more convenient to carry things on your back (the weight is evenly distributed over the spine) than in the hand or on the shoulder. When walking with a backpack, hands remain free, which is also important. But there is also a minus of the backpack. It is high and deep, things are more difficult to get, they have to be stacked in several rows.

A sports bag is more convenient in this regard. It is easier to get and fold things. But the bag is harder to carry over long distances.

I believe if you go to training by car - take a gym bag, if you walk - a backpack.

The main thing is that the bag or backpack is roomy enough to put all the things you need for training in them.

Things you need for training in a fitness club:

• Sportswear. Of course, you need to change your clothes. You need sweatpants, breeches, leggings or shorts, and a tank top or top. You can read more about how to choose fitness clothes in the article
• Sport shoes. These can be sneakers or sneakers. Some workouts are done barefoot (like yoga).
• Small towel. It is needed in order to wipe sweat from the face and body. You also need to wipe sweat off the shells after you work out with them.
• Shower accessories. Showers are available in all normal fitness clubs. Take a shower after your workout. The shower is much cleaner than the hall, because they wash there, and do not sweat. The shower will soothe your muscles, wash away the sweat and just relax. For a shower, you will need slippers, a towel, a bathrobe (or you can wrap yourself in a towel as you like), shower gel and shampoo.
• Changeable underwear. I don’t think that after a shower, you will want to wear the underwear in which you trained.
• Water bottle. Drinking during training is not just possible, but necessary. Therefore, a water bottle should definitely be in your fitness bag.

That's all! You are ready for your first visit to the fitness club and your first workout. Start and don't stop. Reading as much information about your workouts as possible is a great motivator.

And motivation is now very important for you. The correct attitude is 90% of the result. You shouldn't force yourself to go to the fitness room, but look forward to your training day. Perhaps at first it will be difficult for you to force yourself, perhaps at first your muscles will ache and you will be very tired. But over time, training will become a habit, will become an integral part of your life.

Rule 21 workouts when visiting a fitness club

There is a 21 day rule to develop a habit. It lies in the fact that in order for the action to become a habit, it must be performed regularly for 21 days.

I believe this rule applies to fitness activities as well. The first 21 workouts you need to get used to them, but from 22 workouts, visiting the fitness club will become a habit that will already be difficult to give up.

If you want fitness and a cool figure, it's better not to even think about buns!

To make it easier for you to get used to it, break the habituation process into several stages.

1. One-time visit to the fitness club.
2. Attending 3 workouts during the week.
3. Attend workouts for one month (4 weeks x 3 = 12 workouts).
4. Visiting workouts for 2 months (more than 24 workouts).

I am sure that by the end of the second month you will already be going to training with pleasure. In addition, during this time the body will get used to the stress, and training will seem much easier.

Last but not least a couple of tips for beginners to do fitness.

Do not be shy. Even if your body is not perfect, you shouldn't hesitate to go to fitness. For each model figure and a model appearance hides a lot of work on oneself. You should not be ashamed of yourself, but be proud of yourself. Be proud that you have enough strength and desire to make your body healthy and beautiful.

And feel free to go wrong and do something wrong. The trainer will always prompt and help you perform the exercise correctly.

Not only the goal is important, but the training process itself. Don't live in the past and the future, learn to enjoy every moment of your life now.

Eliminate all bad habits and get good ones. Smoking and alcohol - no (not even a sip), walking, going to the cinema and the theater, traveling - yes.

Smile and create a good mood around you. We create our own environment.

And, of course, read our magazine. Write in the comments your impressions of the article and ask questions.

The decision to go in for sports was taken seriously and for a long time, a subscription to a fitness club was prepared, a new uniform was ironed ... It seems that you have everything to make life really healthy, filled with triumph of victories and joy of sports achievements! But before you start active training, learn all about the mistakes beginners make! And then all the efforts on the sports field will give not just an excellent result, but an example worthy of imitation!

Going to the fitness club or gym on your own is not best idea for beginners. Effective training requires clear goals and instructions. Therefore, the first time it is better to engage in the company of like-minded people or a personal trainer. So you will know exactly how to build a workout correctly, which muscle groups to work out, what to prioritize, and which exercises to leave for later.

Under the guidance of an experienced trainer, even a short training session will give better results than a 3-hour beginner's attempts to "get in shape quickly." Know: visiting the gym without a clear program is the prerogative of "advanced" athletes, while beginners need motivation and a plan - what to do and in what sequence.

Error 2: "Time-tested" program

If each workout is exactly the same as the previous one and this continues for a long time, every day you are less likely to get good results from fitness. Firstly, because strictly defined muscle groups work. If the workout is set up incorrectly, part of the muscles is constantly left without work. Secondly, sooner or later the muscles get used to the load, and then there is no progress in training.

To achieve greater performance in the gym, you need to experiment - increase the intensity or pace, switch to other exercises, set new peaks and conquer them.

Mistake 3: unhealthy ambition

Many newbies wanting to quickly get perfect body, strive to do as much as possible in one workout. They load themselves to the fullest, leaving the fitness club in a state of exhaustion. Meanwhile, all this is fraught with muscle strain and injury. Severe pain after training is not an indicator of effectiveness, but an indication that something went wrong!

Intensive training should always be combined with moderate activity, alternating between complex and simple complexes... During training, the body also needs rest, so slowing down the pace is justified.

Long breaks between training complexes, exercises and sets significantly reduce the effectiveness of training in general. The optimal amount of time that you can allow your body to rest is 1-1.5 minutes. If necessary, the coach can extend it, while reducing the number of such breaks. When you are going to workout, you must understand that you are going to work. And you will rest after, but with a sense of accomplishment.

Mistake 5: Inability to work with simulators

Modern simulators, presented in most gyms, are usually equipped with a small instruction on how to work out on them. But this simple scheme is often not enough. To work out on the simulator correctly, you need to know how much weight you are allowed to lift, how many times you can do it, what the angle of inclination should be, and how many approaches you can perform. A fitness instructor can provide all the necessary information; it is important to contact him for advice in a timely manner. Otherwise, unknowingly, you could get serious injury. And remember: the problem is not always visible immediately, sometimes it makes itself felt after a while, when more harm has already been done to health.

Mistake 6: Without sports nutrition - nowhere!

Many athletes who train daily, unreasonably believe that without sports nutrition they could not achieve good results, which means that it must be consumed daily. Newbies are of the same opinion. Barely touching dumbbells with their hands or lifting the minimum weight on the simulator, they ask the "enlightened" what supplements they should include in their diet.

There is really no need for a bolt dose of vitamins, protein, creatine, and other supplements in a beginner's diet. Moreover, even professional athletes sports nutrition not always necessary. It was created mostly in order to help a professional to cope with a serious load, therefore, they are relevant during preparation for marathons, competitions and other similar events.

Mistake 7: Fitness is not for your age

Fitness is useful at any age, but in each case it must be selected individually. So, for mature women it is better to give up exhausting jumping exercises, since there is a very high risk of injury. And some elements of Belly Dance are contraindicated for young girls until the completion of the process of puberty, in view of the fact that they can cause disruptions in the work of the pelvic organs. There are programs that are suitable for everyone and those that can only be practiced with excellent health. But in any case, you can find "your niche", and it is best to look for it in the company of a professional.

The effectiveness of training in the gym largely depends on how knowledgeable a person is in the area that he is engaged in. Very often, newbies neglect the theory, when it is necessary to start with it. To tighten the body, lose weight, gain flexibility and grace, as well as increase endurance and strength, you need basic knowledge of anatomy (the location and names of muscles), the basics of proper nutrition, the ability to perform basic exercises technically accurate. Specialized literature and instructing the trainer will help to obtain the necessary minimum of information.

Mistake 9: Lack of progress

The main goal of any workout is to heal the body. You need to do it constantly, maintaining the achieved result. If you do not complicate your training program, do not include additional items and new complexes in it, soon the effectiveness of the exercises will decrease and the plateau effect will come.

To prevent this from happening, you need to increase the number of approaches, the number of repetitions of exercises or take more weight... The training program should be reviewed at least once a month.

Mistake 10: Not having fun

An important condition for conducting healthy way life - practice it with pleasure, otherwise it will not become a part of your life. If the atmosphere of the gym seems to you heavy and stuffy, the pool is cold, and monotonous movements annoy you at the dances, that's okay! Experiment and look for sports to your liking.

Find an activity that you will enjoy doing not only now, but in a year and all your life. But keep in mind that attitudes towards the same sport practiced by different coaches can be very different. Do not judge superficially! And try to find "your" instructor! And then a little later you will share with him the joy of your victories.

“A healthy mind is in a healthy body,” people say. And this is perhaps the most correct setting for every day! Taking confident steps on the path to youth, health and longevity, take all the attention to the word of professionals! So that you do not feel constrained in the gym and you are not overwhelmed by boredom, we reveal the nuances of interesting and effective workouts!

Elena Appba, expert in functional diagnostics, obstetrician-gynecologist

The promotion of a healthy lifestyle and the pro-Western orientation of society has led to the development of the fitness industry around the world, including in the territory Russian Federation... The health benefits of visiting fitness clubs do not raise doubts in the minds of people, however, the vast majority do not have an exact understanding of where to start, how to correctly build a training process and minimize health risks. Often, novice athletes do not think about which exercises can be performed and which ones can cause irreparable harm to health and even lead to disability.

It is necessary to take into account a number of factors - this is age, and the level of preparedness, the presence of bad habits, somatic status, the duration of the period of inactivity (that is, the absence of physical activity), body composition (the ratio of fat and lean mass in the body). I will tell you how to build effective training! Do not repeat other people's mistakes:

Mistake 11: Lack of a clear understanding of training goals

Among the goals, the following are distinguished: recovery, maintenance muscle tone, weight loss, gaining muscle mass, increasing endurance, posture correction, developing flexibility, splashing out emotions and good mood, mastering various directions (dancing, martial arts, swimming), preparing for participation in competitions.

Depending on the goals chosen, a training plan is drawn up. It is important to understand what will be the first priority. The desire to achieve everything at once, leads to scattering of attention, delay in achieving results.

A consultation with a fitness club doctor will allow you to determine the somatic status (including the presence of cardiovascular diseases, metabolic disorders, nuances of the musculoskeletal system, injuries and operations in history), guide the training process, give a basic idea of ​​the training itself, minimize risks, to give useful medical advice to trainers about the state of human health.

Mistake 13: Ignoring the passage of annual medical examinations

Consultation with a specialist in functional diagnostics is certainly important, but without the availability of special equipment and skills, as well as laboratory diagnostics, it is not possible to get a complete understanding of the state of health.

The benefits of screening methods have been proven to be effective. Thanks to screenings, it is possible to detect diseases at the earliest stages, when they can still be corrected without the development of complications. Knowing your body and yourself is the key to minimizing the risks of possible complications. Remember this!

Mistake 14: Refusal to determine body composition

Bioimpedance body analysis, developed in the middle of the twentieth century and used in professional sports, allows you to determine the composition of the body (the amount of muscle, fat, water in the body, the presence of edema, metabolism, basal metabolic rate), as well as to understand whether a person is eating properly.

The method is based on conducting a safe electric current weak tension in the body, and, due to the fact that different tissues have different resistance, it is possible to determine the composition of the body. This information is necessary for the trainer to draw up a training program and increase its effectiveness in the future. It is recommended to repeat the study every 2-3 months of regular exercise.

Mistake 15: overestimating your fitness level

"I can! I myself! What's so difficult !? ”- this is how the words of people who overestimate their capabilities and do not have a correct understanding sound like this. sports culture... Building initial stage is the basis for further training. Errors in the early stages can have irreversible consequences for health. The maximum heart rate during cardio training should not exceed the maximum value, which is calculated from the results of the stress test in the gym.

Nature has arranged for a person so that the body must receive the required amount of nutrients. In the event that this is not the case, there is a violation of the functioning of organs and systems.

Nutrition should be balanced. Protein is a structural component of cells, and if it is insufficiently supplied to the body, new cells are not built, which leads to the fact that the body begins to "eat itself" during training and does not build up muscle tissue. Long and short carbohydrates are a valuable source of energy for both physical and mental performance. Insufficient intake of fat leads to disruption of hormonal status and absorption of vitamins from the intestinal tract.

The "gold standard" for weight loss is the balance between nutritional deficiencies and intense training... In case of detection of metabolic disorders (diseases endocrine system), it is necessary to pass tests and consult an endocrinologist.

Error 17: Violation of biorhythms

Biological rhythms affect all processes in the body. Competent alternation of sleep and wakefulness allows you to restore strength for further functioning and expenditure of resources. The most useful sleep is from 22:00 to 02:00 at night, this is due to the production of the hormone melatonin, which is responsible for the fullness of sleep and the adaptation of the body. In this case, the duration of sleep should be 8 hours.

The modern pace of life, large cities dictate their own conditions. Irregular working hours, constant stress lead to a lack of sleep at the most useful time, insomnia. Violation of hormone production occurs primarily in women, hence many problems with conception arise.

It also happens that a person has the opportunity to train only at night. When choosing between such training and their complete absence, one should make a choice in favor of physical activity. According to WHO standards, the minimum number of steps per day is 8000. Movement is life!

Mistake 18: dosing exercise

Competent construction of the training process is fundamental in achieving the set goals. There are a number of nuances, ranging from the choice of simulators, the exercise technique and the weight used, to the distance at which to put your arms and legs, how many approaches and repetitions to perform. In this case key point there will be abilities, knowledge of physiology and physical culture, the construction of the training process, the experience of a coach, continuous improvement, as well as your individual compatibility.

Error 19: Improper Breathing

Breathing is as natural and inseparable from life as the heartbeat, which is why not every person thinks about how to alternate inhalation and exhalation correctly.

Competent breathing during physical activity allows not only to facilitate exercise, but also to reduce the load on the respiratory and cardiovascular systems, and to increase the effectiveness of training. Involuntary holding of breath leads to oxygen starvation of tissues, the launch of anaerobic oxidation processes, dizziness and even loss of consciousness due to brain hypoxia, increased blood pressure.

Nowadays, running has gained particular popularity, running has become fashionable. Regularly held charity races and sports marathons. Now no one is surprised by the runners in the parks, on the streets, on the city's embankments. The benefits of running do not always outweigh the harm they cause.

Consult with a professional before introducing running into your workout routine and making it part of your lifestyle. In the event that there are no contraindications to running, it is necessary to start with setting the running technique. The contact of the foot with the surface should be smooth to reduce the load on the musculoskeletal system. In no case should you land on your heel.

For overweight people, running is contraindicated - all this gives a "shock" load on the spinal column and joints, which leads to tissue wear. For weight loss, walking in the zone of the most effective heart rate with a regular change in the slope of the surface is most effective in order to reduce the load on the ligaments and joints.

Mistake 21: choosing the wrong clothes and shoes for sports

Clothing should be comfortable, not hampering the performance of certain exercises. Modern breathable fabrics allow you to regulate heat exchange, as a result of which the body does not overheat.

The most important and because of this difficult is the choice of the right footwear with anchorage and cushioning. Sneakers should only be chosen with an experienced professional and this is something that cannot be skimped on. When choosing, you should be guided by how the training process will be built - whether it will be strength training, cardio training or group programs. Different shoes for every purpose.

Mistake 22: Chaotic class attendance

In any field of activity, consistency is required. Chaotic attendance at classes, long breaks lead to the fact that each workout is perceived by the body as stress, which leads to psychological discomfort, fatigue, and a bad mood. Physical exercise accelerate metabolism by 48 hours, which is why training 3-4 times a week is considered optimal.

Mistake 23: Learning "through force"

The stereotypical belief that there will be no result without pain is deeply rooted in the mind. This idea is rooted in professional sports, where the achievement of results is really connected with the continuous overcoming of oneself, exhausting trainings, and the achievement of extra results. A person who is just starting to play sports or doing it for himself ("keepfit"), the load should be carefully dosed. The occurrence of physical discomfort during exercise can lead to damage to muscles, tendons, ligaments and joints - their tear, rupture, separation, which will require a complex of medical interventions, up to surgical treatment.

Society has split into two camps - opponents and supporters of sports nutrition.

What is sports nutrition? This is food products, developed specifically for people involved in sports, which increases the resource intensity of the body, makes it more enduring and allows you to build muscle mass in a short time.

It should be remembered that before you start using it, you must exclude the presence of contraindications, including individual allergic reactions to the components, carefully calculate the dosage based on the diet and the nature of the training, consult a trainer.

Summing up, it should be said that the approach to training should be reasonable and comprehensive, without overestimating your strengths and capabilities. Wish successful training!

Expert commentary

Exercising once a week or from time to time, a person not only prevents the body from progressing, but also increases the likelihood of injury. The ligamentous apparatus and joints, which adapt to the load more slowly than the muscles, are especially vulnerable in this regard.

I will tell you how to properly train and recover after training, plan new classes:

Mistake 25: Taking a lot of weight without warming up

Beginners, seeing a large number of different shells, begin to indiscriminately engage in strength exercises. Our ligaments are structured in much the same way as very dense rubber bands, only the rubber has constant elasticity, and the ligaments are compressed in a resting state and are susceptible to sharp loads.

In order to warm up the ligaments, you need to do at least one approach with a minimum weight. Also, before doing exercises on specific group muscles (for example, arms), you can do warm-up exercises with small dumbbells. If a person practices without warming up for the first time, then this may not lead to any consequences, but with regular hard training this can lead to premature ligament wear, injury and even tissue rupture.

Mistake 26: not stretching after a hard workout

Stretching is less important than pre-workout warming up, but neglecting it can inhibit muscle development by beginners. The fact is that after intense exertion, a number of specific chemical elements accumulate in the muscle, one of which is lactate, or in the common people "lactic acid". It is because of him that the next day after training, the muscles begin to ache. Stretching helps to distribute lactate throughout the body and, in addition to partially relieving pain, helps to evenly distribute the healing elements secreted by the body throughout the muscle tissue. Stretching also helps to strengthen the ligaments and restore their elasticity after hard training.

Mistake 27: fasting before exercise

Many beginners, regardless of the goals set for the training process, do not pay enough attention to proper nutrition. Very often, people who have a goal of losing excess weight go hungry and exercise intensively. Firstly, such an approach will not be effective, since the body will quickly develop its resource, and the person will not be able to train further, and, accordingly, will not achieve the goal set - to lose weight. Secondly, it will simply harm the cardiovascular and other body systems.

Adequate sleep is just as important as proper nutrition... In a dream, an intensive renewal of the body takes place, and not only muscles, but also the nervous system, cardiovascular, a number of substances and hormones are produced that have an adaptive function and contribute to the growth of muscle tissue (for example, melatonin and somatotropin). When exercising, striving to expand the capabilities of your body, do not forget that observing circadian rhythms corresponding to the change of day and night is the most important tool for recovery.

Mistake 29: Neglecting technique for the sake of trying to handle more weight

The most common mistake in strength training. Dreaming of a quick "buildup" young people do not care about the correct performance of strength exercises. This not only significantly reduces the effectiveness of the exercise, since the non-target muscle groups are working, but also leads to injuries and premature wear of the joints and ligaments. The most common technical mistake is the wrong barbell squat. It is very important to first learn how to technically perform regular squats correctly, and only then take the weight.

Mistake 30: Not monitoring your breathing when doing strength exercises

The first rule of any power jerk, whether it be a simulator or free weight, is to exhale on a snatch, inhale while lowering. Many girls who previously did aerobic exercise (running, group lessons), sooner or later decide to go to the gym to strengthen the muscles. They are the ones who are at risk when performing strength exercises, since they train in the absence of an instructor and do not have a complete understanding of breathing technique during exercise.

Mistake 31: In pursuit of results, preventing the body from recovering properly

At its core, strength training is nothing more than deliberately traumatizing muscles in order to further strengthen and grow during the recovery process. Beginners, setting themselves the goal of quickly gaining physical shape, begin to exercise regularly. But regular training is not a daily visit to the gym! The normal recovery period for the muscles of the legs is 5-7 days, the arms recover faster, from 3 days, depending on the load.

The fat layer is unevenly distributed throughout our body, since there are areas where deposits will be more pronounced: abdomen, thighs, buttocks, so there is a common misconception that you need to perform exercises on problem area, and "the fat will go away." But by working out a separate zone, a person is engaged in strengthening and developing muscles, and body fat remain in place. Why?

Fat accumulation is an ancient adaptation mechanism. The body prepares for the fact that "difficult times" will come at one moment, there will be no opportunity to receive nutrients from the outside, which means that we need our own "reserves". And the biochemical cascade of reactions aimed at using these "reserves" occurs only under certain conditions of a lack of energy and the absence of other sources of energy. Favorable conditions for the inclusion of fats in the active process of energy supply of the body are created by moderate aerobic load and balanced nutrition.

Mistake 33: Don't drink water while exercising

Usually people drink water when they are already thirsty. But thirst is already a sign that the body does not have enough water. And in conditions of increased energy consumption, the likelihood of dehydration increases significantly. It is also worth considering the fact that regular moderate drinking will help to avoid dehydration rather than a large amount of fluids before or after training. Experienced athletes recommend making regular drinking breaks part of the training program, and take 200-300 ml of water every 20 minutes, even if at first it seems unusual.

Mistake 34: doing strength exercises on an empty stomach

If you are just discovering the world of sports and strength training, then in no case train on an empty stomach. Many people are tempted to lose weight as soon as possible, so they believe that by not eating before exercise, they will be able to reach their goal more quickly. On an empty stomach in the morning, you can do a small cardio workout, the hormonal background of a person who has just woken up has to do with this, but for the full-fledged building of muscles and their correct work, "building materials" and the energy that we get from food are needed. Not providing the body with energy for the upcoming strength training, a beginner increases the likelihood of injury to muscle tissue and contributes to its unhealthy fatigue.

Mistake 35: Drinking coffee and energy drinks before and during exercise

It is generally accepted that coffee gives energy to a person, while often people do not understand that this drink does not give energy, but only allows more intensive use of the body's own reserves. The same applies to “power engineers”. The feeling of a surge of strength after using such a product is just the body's own resources, artificially launched. After a period of activation, launched in this way, the opposite state of exhaustion may occur, with the undesirable effect of overwork, lethargy, and the inability to recover. At the beginning of the path, you should not "squeeze" the maximum out of the capabilities of your body, resorting to special means, a person should enter the training process gradually and consistently.

Many girls believe that exercising with weights will immediately turn them into bodybuilders, not feminine muscles will grow, but the figure will become masculine. This is not so, because the mechanisms of muscle tissue growth are hormonal processes as well. The entire biochemistry of the body is controlled by the ratio of hormones circulating in our blood.

Intensive muscle growth in men is explained by the fact that the androgenic hormone testosterone is present in the male body in much higher concentrations than in the female. A woman is an “estrogenic” creature, estrogen “protects” a woman from male muscle volumes and non-feminine proportions, and the competitive form of professional female bodybuilders is achieved artificially with the help of pharmacological preparations.

Mistake 37: Not understanding the difference between sports nutrition and real doping

Unknowing people often call sports nutrition "chemistry", and sincerely believe that it is consumed only by professional athletes chasing unhealthy gains. While sports nutrition hardly lives up to such a reputation. In the field of professional sports, there are artificially created hormones, and stimulating substances, and adaptogens, but sports nutrition is just nutrients in an unusual form for us, something that complements the main food, makes it more balanced, and helps to recover more efficiently after intense exertion. ...

Mistake 38: Not taking into account the individual characteristics of the organism

No matter how much you want quick results, and to be like your idol athlete, you always need to understand the characteristics of your body and listen to your condition. Training process should be different even among people different types physique: someone needs to do cardio as often as possible, while someone, on the contrary, should use it only as a warm-up before the upcoming power load... And it is all the more important to take into account the state of the nervous system, the cardiovascular system, the peculiarities of the musculoskeletal system, otherwise sports will not only bring desired results, but also harm to health.