Beginners Full Training Gym
As a beginner at the gym-full training plan, useful tips
our vows constantly include the following saving thought: "from tomorrow I will actually go to the gym."We will help you to change your mind to action, and make a spectacular result as soon as possible.
Gym etiquette
• Don't book a long flight that you're not working on, because you're having a long conversation with the coach next to you.
* There is a common queue for Cardiothorasic machines. Don't sneak up on people, ask the person in front of you to signal when they're done slowly.
• Always carry a towel (most places give it), since you would not like to exercise in other people's sweat.
• After practice, pack the tools after yourself.
* The gym is not the place to show up in full makeup. Plus, it'll come off with sweat, and it'll clog the pores.
Find the right place.
You'll have to choose a fitness room that will make you feel comfortable, comfortable with the visitors ' circle and the atmosphere. It is also important that it is not too far away.
They are now filling out a so-called Health statement in almost everywhere, in which you have to provide your most important information.
If you are not a fan of self-reliance and prefer to start under professional supervision, there are plenty of fitness facilities to purchase a three-time personal training pass that is just enough for the trainer to do your health check, compile your training plan and practice with you, as well as setting up the machines. If these are fixed, you will not need constant help later (although the coach can help you to motivate and strengthen your perseverance).
During the field trip, ask them to show you around and look at the following:
* Are the machines sufficiently distant from each other?
* Are they regularly maintained?
♪ Do you have enough cardiothorasic machines ♪ ♪ so you don't have to wait till your turn? ♪
• Do they give you a heart rate meter and / or headphones, is there a television? (If you can keep your mind busy, time will fly faster.)
• It is also beneficial for a room to have wellness services, as it is great to sit in the sauna or get a massage after hard training.
• You will also be spending relatively much time in the locker room, so assess the state of the toilets and the showers, the size of the lockers. It can be a lot worse for comfort when you change into a tin can, the shower runs out of hot water, and it's impossible to squeeze your stuff into the closet.
As a beginner at the gym
Have a training goal.
It's important that you know what you want to achieve and how much time you can make for all of this. Studies show that most of us women want to lose weight or shape (we women generally do not want to build huge muscle bundles), so it is best to combine fat-burning cardio training and weight exercises that move large muscle groups.
It is also very important to have regular training, so it is worth taking at least three times a week. Since fat loss, in addition to the corresponding heart rate, also depends on the duration of the exercise, it should last at least 45 minutes.
The weight exercises should be carried out with a small weight and a large serial number (but we will come back to this later).
Find your zone.
Regular aerobic training (running, fleet Walking, use of cardiograms, swimming, cycling) enhances the body's fat burning ability. Regular exercise increases the number of enzymes involved in fat metabolism and has a long-term effect on body metabolism. Plus, the more hardened we are, the more percent we can burn fat.
How do you calculate the lower and upper levels of your fat burning zone?
Lower limit: (220-Age)×0,60=?
Upper limit: (220–Age)×0.70=?
At the 60-70 percent intensity training, our organization mobilizes the necessary energy mainly from our fat stores.
Sample of medium-intensity fat burning cardiothreening:
10 minutes of treading with little resistance (this is also a warm-up);
10 minutes walking at Fleet speed with dynamic armwork;
20 minutes jogging at 60-70 per cent of maximum heart rate;
10 minutes walk (with slow pace);
20 minutes of back-to-back riding on a bicycle at 4, 60 per cent.
As a beginner at the gym
What do you need?
Whatever you're experiencing, don't you have to participate in "who's the hottest in the gym?"in the race. It's more important to have a good time so your sportswear is comfortable and practical.
* A well-trained trainers.
* A well-held sports bra.
• A well-breathed training pair that doesn't keep the sweat inside.
* Sports socks (at least 2-3 pairs).
* Heart rate clock. (It is also sufficient to rent a heart rate belt because they are already automatically detected by cardiograms.)
* A canteen. (During training, you'll be thirsty, so it's good to have this with you all the time.)
* Towel. (The larger rooms are sold or can be rented.)
The key to success is a good workout plan!
As a beginner in the gym, if you are a complete beginner in the gym training world, the best are the next two divisions. Train Monday-Wednesday-Friday or Tuesday-Thursday-Saturday. If you do not have the time/opportunity to do so, two times a week is sufficient, but do not lower this. It is important that you always follow the exercise days on a rest day, as it may take up to 48 hours for your body to regenerate. But since the goal is not to increase weight, but to lose weight, you can do any aerobic activity (jogging, walking, swimming, aerobics) on these days.
How much of what?
Always start training with warm-up (10 minutes of aerobic training, for example walking, bicycle, tramping, Ellipse – see our frame material).
Then perform 1-1 exercises for each major muscle group. On most machines, illustrations show how the exercise is carried out, but since the correct seat and weight settings are important, you may want to ask the trainer for help. The choice of weight is good if the last 2-3 repetitions of the series require effort. In order for your training plan to be truly tailor-made, and therefore best suited to your goals, you should seek the help of a personal trainer. If you don't have the framework for this and you don't have any muscules or other health problems, you should initially do the following all-moving exercises.
Sample Program
As a beginner, the gym biceps: arm bending with 2 kg hand weights-3×15 (both arms).
Triceps: sliding bench-3×15.
Description of practice:
Lean on the edge of a bench so that your fingers look forward, Stretch your legs forward. Then bend your arm and lower yourself so that your upper arm is parallel to the floor, and then return to the starting position.
Breast: storage on breast machine (peck-deck machine) – 3×15.
Starting weight: 10 kilograms.
Well, breast stroke on back-3 × 15.
Starting weight: 15 kilograms.
Shoulder: shoulder pressure machine-3×15.
Starting weight: 15 kilograms.
Thigh: leg bending-3×15.
Description of practice:
Lie face down on the bench with your knees at the end of the lever. Hang your heel, grab the edges of the bench, squeeze your hips against the bench, then bend your legs, hold it here a little bit, and then slowly bring it back.
Butt: foot lift back on snail machine or tail Machine – 3×15 (per leg).
Starting weight: 5 kilograms.
Abdomen: abdominal squeeze 3×20 (abdominal squeeze, fit-ball or carpet).
If we're gonna do it on a belly press, let's start with 15 kg.
Calves: calves (on tap or calf) – 3×15.
Stand on your toes, then lower your heel again.
Never forget to stretch.
As a beginner, you should always schedule the 60-90-minute training in the gym so that you still have time for 5-10 minutes of stretching. Stretching increases muscle elasticity (flexible muscle is less prone to injury) and helps to dissolve muscle stiffness and prevent the development of excruciating muscle fever.
Always carry out the stretching in the selected section, where in many places diagrams show the correct execution.
10-15 seconds per muscle.
Every muscle you've worked for deserves a stretching!
Here are some effective stretching exercises:
Tricepre: put your elbow behind your head and face the ceiling.
Back: get in a shrink, cross your hands under your knees, and pull your back backwards.
Shoulder: pull your arm out in front of your chest.
On the thigh: lean on your extended leg; it is also good to put it up somewhere.
Butt: lie on your back and pull your knees towards your chest.
Get down on your stomach. (Make sure you don't strain your waist while doing it.)
Calf: get in the attack position and put your heel down in the back.
Meet the cardiothoracic machines.
Treadmill: the most popular machine on which you can work at your own pace and at your chosen angle. A 10 percent hike can increase energy consumption by 40 percent.
Treadmill: a lot of people misused a machine that mimics stairs movement, because when they get tired, they weigh down on the handle, reducing intensity and calorie consumption.
Rowing machine: puts all major muscle groups to work. On the back and forth sliding seat on the rail, we have to bend our legs, and then straighten them out, with a paddle-like motion, we have to pull two arms towards us.
our vows constantly include the following saving thought: "from tomorrow I will actually go to the gym."We will help you to change your mind to action, and make a spectacular result as soon as possible.
Gym etiquette
• Don't book a long flight that you're not working on, because you're having a long conversation with the coach next to you.
* There is a common queue for Cardiothorasic machines. Don't sneak up on people, ask the person in front of you to signal when they're done slowly.
• Always carry a towel (most places give it), since you would not like to exercise in other people's sweat.
• After practice, pack the tools after yourself.
* The gym is not the place to show up in full makeup. Plus, it'll come off with sweat, and it'll clog the pores.
Find the right place.
You'll have to choose a fitness room that will make you feel comfortable, comfortable with the visitors ' circle and the atmosphere. It is also important that it is not too far away.
They are now filling out a so-called Health statement in almost everywhere, in which you have to provide your most important information.
If you are not a fan of self-reliance and prefer to start under professional supervision, there are plenty of fitness facilities to purchase a three-time personal training pass that is just enough for the trainer to do your health check, compile your training plan and practice with you, as well as setting up the machines. If these are fixed, you will not need constant help later (although the coach can help you to motivate and strengthen your perseverance).
During the field trip, ask them to show you around and look at the following:
* Are the machines sufficiently distant from each other?
* Are they regularly maintained?
♪ Do you have enough cardiothorasic machines ♪ ♪ so you don't have to wait till your turn? ♪
• Do they give you a heart rate meter and / or headphones, is there a television? (If you can keep your mind busy, time will fly faster.)
• It is also beneficial for a room to have wellness services, as it is great to sit in the sauna or get a massage after hard training.
• You will also be spending relatively much time in the locker room, so assess the state of the toilets and the showers, the size of the lockers. It can be a lot worse for comfort when you change into a tin can, the shower runs out of hot water, and it's impossible to squeeze your stuff into the closet.
As a beginner at the gym
Have a training goal.
It's important that you know what you want to achieve and how much time you can make for all of this. Studies show that most of us women want to lose weight or shape (we women generally do not want to build huge muscle bundles), so it is best to combine fat-burning cardio training and weight exercises that move large muscle groups.
It is also very important to have regular training, so it is worth taking at least three times a week. Since fat loss, in addition to the corresponding heart rate, also depends on the duration of the exercise, it should last at least 45 minutes.
The weight exercises should be carried out with a small weight and a large serial number (but we will come back to this later).
Find your zone.
Regular aerobic training (running, fleet Walking, use of cardiograms, swimming, cycling) enhances the body's fat burning ability. Regular exercise increases the number of enzymes involved in fat metabolism and has a long-term effect on body metabolism. Plus, the more hardened we are, the more percent we can burn fat.
How do you calculate the lower and upper levels of your fat burning zone?
Lower limit: (220-Age)×0,60=?
Upper limit: (220–Age)×0.70=?
At the 60-70 percent intensity training, our organization mobilizes the necessary energy mainly from our fat stores.
Sample of medium-intensity fat burning cardiothreening:
10 minutes of treading with little resistance (this is also a warm-up);
10 minutes walking at Fleet speed with dynamic armwork;
20 minutes jogging at 60-70 per cent of maximum heart rate;
10 minutes walk (with slow pace);
20 minutes of back-to-back riding on a bicycle at 4, 60 per cent.
As a beginner at the gym
What do you need?
Whatever you're experiencing, don't you have to participate in "who's the hottest in the gym?"in the race. It's more important to have a good time so your sportswear is comfortable and practical.
* A well-trained trainers.
* A well-held sports bra.
• A well-breathed training pair that doesn't keep the sweat inside.
* Sports socks (at least 2-3 pairs).
* Heart rate clock. (It is also sufficient to rent a heart rate belt because they are already automatically detected by cardiograms.)
* A canteen. (During training, you'll be thirsty, so it's good to have this with you all the time.)
* Towel. (The larger rooms are sold or can be rented.)
The key to success is a good workout plan!
As a beginner in the gym, if you are a complete beginner in the gym training world, the best are the next two divisions. Train Monday-Wednesday-Friday or Tuesday-Thursday-Saturday. If you do not have the time/opportunity to do so, two times a week is sufficient, but do not lower this. It is important that you always follow the exercise days on a rest day, as it may take up to 48 hours for your body to regenerate. But since the goal is not to increase weight, but to lose weight, you can do any aerobic activity (jogging, walking, swimming, aerobics) on these days.
How much of what?
Always start training with warm-up (10 minutes of aerobic training, for example walking, bicycle, tramping, Ellipse – see our frame material).
Then perform 1-1 exercises for each major muscle group. On most machines, illustrations show how the exercise is carried out, but since the correct seat and weight settings are important, you may want to ask the trainer for help. The choice of weight is good if the last 2-3 repetitions of the series require effort. In order for your training plan to be truly tailor-made, and therefore best suited to your goals, you should seek the help of a personal trainer. If you don't have the framework for this and you don't have any muscules or other health problems, you should initially do the following all-moving exercises.
Sample Program
As a beginner, the gym biceps: arm bending with 2 kg hand weights-3×15 (both arms).
Triceps: sliding bench-3×15.
Description of practice:
Lean on the edge of a bench so that your fingers look forward, Stretch your legs forward. Then bend your arm and lower yourself so that your upper arm is parallel to the floor, and then return to the starting position.
Breast: storage on breast machine (peck-deck machine) – 3×15.
Starting weight: 10 kilograms.
Well, breast stroke on back-3 × 15.
Starting weight: 15 kilograms.
Shoulder: shoulder pressure machine-3×15.
Starting weight: 15 kilograms.
Thigh: leg bending-3×15.
Description of practice:
Lie face down on the bench with your knees at the end of the lever. Hang your heel, grab the edges of the bench, squeeze your hips against the bench, then bend your legs, hold it here a little bit, and then slowly bring it back.
Butt: foot lift back on snail machine or tail Machine – 3×15 (per leg).
Starting weight: 5 kilograms.
Abdomen: abdominal squeeze 3×20 (abdominal squeeze, fit-ball or carpet).
If we're gonna do it on a belly press, let's start with 15 kg.
Calves: calves (on tap or calf) – 3×15.
Stand on your toes, then lower your heel again.
Never forget to stretch.
As a beginner, you should always schedule the 60-90-minute training in the gym so that you still have time for 5-10 minutes of stretching. Stretching increases muscle elasticity (flexible muscle is less prone to injury) and helps to dissolve muscle stiffness and prevent the development of excruciating muscle fever.
Always carry out the stretching in the selected section, where in many places diagrams show the correct execution.
10-15 seconds per muscle.
Every muscle you've worked for deserves a stretching!
Here are some effective stretching exercises:
Tricepre: put your elbow behind your head and face the ceiling.
Back: get in a shrink, cross your hands under your knees, and pull your back backwards.
Shoulder: pull your arm out in front of your chest.
On the thigh: lean on your extended leg; it is also good to put it up somewhere.
Butt: lie on your back and pull your knees towards your chest.
Get down on your stomach. (Make sure you don't strain your waist while doing it.)
Calf: get in the attack position and put your heel down in the back.
Meet the cardiothoracic machines.
Treadmill: the most popular machine on which you can work at your own pace and at your chosen angle. A 10 percent hike can increase energy consumption by 40 percent.
Treadmill: a lot of people misused a machine that mimics stairs movement, because when they get tired, they weigh down on the handle, reducing intensity and calorie consumption.
Rowing machine: puts all major muscle groups to work. On the back and forth sliding seat on the rail, we have to bend our legs, and then straighten them out, with a paddle-like motion, we have to pull two arms towards us.
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