First Day at the Gym? | Advice + Full Beginner Workouts

Getting to know fitness: how to do your first workout in the gym

The first fitness session may not always be comfortable, especially if you train on your own. Ignorance of exercise technique, inept work with simulators and banal constraint are obstacles on the way to the intended goals. Together with the World Class Triumph Olga Andrianova instructor, we share life hacks that will make training in the gym more productive, even if you are a beginner.

We have also compiled a basic training program and recorded it on video ... This and other workouts can be found on the Championship Instagram account, in the current Be in shape.

Life hacks that will help a beginner get used to the gym

Exercise in moderation

After all, much does not mean good - this also applies to sports. It is imperative to follow the training and rest schedule so as not to overload the body. It is better to do exercises technically, but with fewer reps and approaches, than with more, but without technique and at the expense of health.

Getting to know fitness: how to do your first workout in the gym

Photo: istockphoto.com

Feel free to ask for help

A coach in the gym is an assistant, not a bad cop. In any incomprehensible situation, you can calmly approach him and ask all the necessary questions.

Adjust the simulator to your parameters

If you fix in the simulator in the right way, then right feel the muscles involved in the exercise. For example, when flexing and extending the hip in the machine, it is important to avoid any manipulation of the chair. It should be adjusted so that the axis of rotation of the simulator passes through the midline of the knee joint, and the lower back is firmly pressed against the back. Otherwise, the load will be distributed incorrectly and the exercise will be at least uncomfortable.

Getting to know fitness: how to do your first workout in the gym

What did fitness machines look like 100 years ago? In Russia they are still used

Miracle devices even appeared in the movie Love and Doves.

Don't forget about breathing

Always breathe in and out. By holding your breath, you will do less and less quality. In addition, you may feel dizzy. In any exercise, exhalation is done on tension, during which it is hard for you. If this is a pull-up, exhale when moving up, if the press with your legs, exhale when moving away from you, when the legs are straightened.

Feel those muscles that are involved in the exercise

Make sure that large muscle groups (where they are involved) are working, not small ones. For example, if you are working with your back muscles, you should feel them, not your arms. Ditto for the chest: if you can't feel the pectoral muscle, the weight may not be right for you. You need to select it so that the zone you need is felt. The most important thing is not to overload the muscles of the lower back and neck.

Getting to know fitness: how to do your first workout in the gym

Photo: istockphoto.com

Warm up and cool down

Do cardio and / or stretching before and after your workout. Pre-stretch is a light stretch to activate muscles, and post-stretch is a final stretch to improve joint mobility.

Cardio before and after is needed to warm up the body in the first case, to prepare it for training, and in the second - to make it clear that the training is over. It is best to always start with cardio and end with it to develop a reflex. The body will automatically come to a state of readiness for training or, conversely, to a calm state during rest.

Getting to know fitness: how to do your first workout in the gym

How to do cardio correctly, to lose weight?

Pedaling with all your might or running at a calm pace - we choose together with the trainer.

Training for all muscle groups in the simulator

Pull-ups in the gravitron

The muscles of the back are mainly involved, as well as the muscles of the arms, core or press as auxiliary ones.

Starting position: standing on the lower platform of the simulator, hands on the holder on top, wide grip. The back is straight, the neck is long, the shoulders are lowered, the elbows are directed to the floor. Press tight.

Bend your arms as you exhale in the elbow joints and at the expense of the back muscles, pull yourself up until the chin is at the level of the handles. Slowly lower yourself as you inhale. The counterweight in the machine will help you push and do this exercise.

Wide-stance horizontal leg press

The muscles of the glutes, hamstrings, core and anterior surface of the thigh.

Starting position: sitting in the simulator, knees bent and directed towards the big toe, heels and outer edge of the foot rest on the platform. The back is pressed against the chair, but there is a natural deflection in the lower back. The shoulder blades are pulled down and back, the shoulders are lowered. The pelvis is directed straight into the seat.

On As you exhale, slowly push the platform out until your knees are extended. As you inhale, return to the starting position.

If you feel tension in your knees when pressing your legs, you need to pay attention to the placement of the feet. They may not be right. If you feel your back and not your legs, the chair height is probably not right for you. It is necessary to readjust the starting position.

Extension of the lower leg in a seated machine

The front surface of the thigh - quadriceps is involved.

Starting position : sitting in the simulator, the roller is on the lower third of the lower leg, the socks are pulled towards you. The back is completely pressed against the back, the shoulders are lowered, the press is tense. The pelvis is level on the chair. Hands hold the handles.

Exhale straighten your knees - lift the roller up, while inhaling, return to the starting position. Hands nPull yourself towards the back of the chair.

Leg flexion in the seated machine

The back of the thigh is involved.

Starting position: sitting in the simulator, legs are straightened, the first roller is located on the lower third of the lower leg, the second on the upper third. The shoulders are directed down and back, the back is completely pressed against the back. The pelvis is level. Palms on handles.

As you exhale, pull up heels down towards the buttocks, and lower the bottom roller. While inhaling, return to the starting position. Use your hands to pull yourself towards the back of the chair.

When performing flexion and extension of the lower leg, it is necessary to correctly lock in the machine. The main thing is that the body does not swing, and there is no excessive deflection in the lower back.

Alternating lifting of dumbbells for biceps

Starting position: standing, arms alongside the body and holding dumbbells, elbows pressed to ribs. Back straight, shoulders down, abs and lower back fixed.

As you exhale, bend one arm at the elbow and lift the dumbbell to your shoulder, while inhaling, return to the starting position. Then repeat the same movements with the other hand. Try not to sway while lifting, so that the load is only on the muscles of the biceps of the shoulder. Abs, lower back fixed.

Getting to know fitness: how to do your first workout in the gym

Very masculine workout. How to build strong and massive arms

Exercises that are easy to do at home. But they do not lose their effectiveness.

Seated chest press in the simulator

The pectoralis major muscle, anterior delta, triceps and biceps are involved .

Starting position: sitting in the simulator, the back is completely pressed against the back, the shoulder blades and shoulders are lowered. The heels are on the floor and rest against it. The palms are on the handles, they are located on the middle section of the chest. Grip at the length of the extended thumb from the beginning of the handle.

With the back of your hand, rest on the handles and, as you exhale, push them forward, that is, away from you. While inhaling, return to the starting position. The elbows are extended and bent in the direction of movement of the handle, approximately parallel to the floor. Do not raise your elbows higher or lower them, bringing them closer to the ribs.

Seated dumbbell press

Deltoid, supraspinatus, trapezius, serrated muscles are involved. Additionally, triceps are included in the work.

Starting position: sitting on a bench, back pressed to the back, shoulders lowered. The arms are bent at the elbows and hold the dumbbells at shoulder level at the side. The heels are on the floor. Abs is very tight.

Exhale, straighten arms above your head and lift the dumbbells, while inhaling, return to the starting position... Throughout the entire movement, try not to lift the trapezoid strongly up, do not lift your shoulders to your ears. Abbreviated movement. Make sure that there is no deflection in the lower back. This requires control of the press when moving up and at the top.

Extension of the forearm with a rope for triceps

Starting position: standing in the crossover, the body is slightly tilted, the arms are bent at the elbows and hold the rope handles, the elbows are pressed against the ribs. The shoulders are lowered, the press is very tense. The legs are bent. Look straight ahead.

As you exhale, pull rope down until the arms are fully extended, while inhaling, return to the starting position. At the bottom point, spread your arms slightly to the sides.

The BEST WAY TO START WORKING OUT FOR BEGINNERS

Previous Post Sidewalk or carriageway: where should cyclists go if there are no special paths?
Next Post Gold, architecture and classics: 5 stylish football jerseys for the new season