Proper training in the gym. Some rules for girls who want to work out in the gym

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

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

Features of muscle physiology

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

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

The main complex for beginners

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

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

Training program

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

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

Basic principles and rules of training in the gym

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

Duration, intensity and consistency

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

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

How to choose the right weight

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

Exercise technique

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

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

How to write a gym workout program

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

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

We pump muscles

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

The most common mistakes in the gym

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

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

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

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

Proper nutrition

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

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

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

We have selected 5 machines that are available in almost every gym, and now we explain what they are for and how to use them. Now, having come to the hall, you will know exactly what to do.

If the only machine that doesn't terrify you is the treadmill, then we understand you well. Turned it on and ran. But what about those who are tired of running and pulling dumbbells every time, because, as it seems to them, using the simulators is too difficult? Believe me, you are not alone: ​​many beginners are afraid to ask the instructor how this or that simulator works, and simply do not use them. They do not know what exercises to do for different muscle groups, how to set the right load. After reading this guide, you will get rid of the feeling of awkwardness and embarrassment in the gym - you will have an idea of ​​​​how the simulators work and why they are needed at all. The only thing to remember is that we still do not recommend inventing a training program for yourself. Contact the experts.

Konstantin Nekrasov

If you just want to start training, I advise you to first go to the doctor, then to the trainer. They will help you distribute the load correctly, tell you how and what exercises you should do better, and what to forget about.

Most likely, the first few months in the gym you will work out the technique of performing exercises, using the minimum weight. In this way, your joints will gradually get used to the load and you will be able to avoid injury. Further work will be built based on your goals. If you want to build muscle, you will need to lift more weight and perform fewer reps. To burn fat, choose a light weight, but increase the number of repetitions.

Upper block

What parts of the body does he train? upper body, arms.

If you don’t know how to pull yourself up on the horizontal bar yet, you can start training with the pull of the upper block. This machine allows you to train exactly those muscles that you use when pulling up on the bar.

Set weight. Sit directly under the upper block, keep your back straight, lower back open. The legs are bent at a right angle. Pull the bar to your chest and lift up the required number of approaches.

Smith machine

What parts of the body does he train? upper body, back, arms.

The advantage of the Smith machine is that it allows you to exercise safely. The bar moves along a predetermined path, so you do not fill up your hands forward or backward. In addition, on the segment along which the bar moves, there are several hooks. The rod can be fixed on them. This is very convenient: if you go too far with the weight, you can easily stop in the middle, put the bar on the hooks and change the pancakes.

How to do the exercise correctly: fix the position of the backrest, set the required weight. Perform bench press while lying down or sitting at an angle of 45 degrees.

Lying Leg Press Machine

What parts of the body does he train? all muscle groups in the legs, the back of the thigh and the gluteal muscle.

This simulator, like the Smith machine, allows the body to move along a given trajectory and minimizes the possibility of injury. On this simulator, you can put a lot of weight and work out the buttocks and legs well. A great alternative to heavy weight squats, greatly reducing back strain.

How to do the exercises correctly: set the weight, lie down on the seat. Place your feet on the platform shoulder width apart. Bend and unbend your legs as you raise and lower the platform. Push the platform with your heels. The loin should be firmly pressed against the seat. You can hold on to the handles with your hands.

bottom block

Arriving at the gym, many do not know where to start exercising. Either there is no coach, or for some reason he does not suit you, or at the start he asks for money, but they are not always available.

There is so much incomprehensible - unfamiliar ...

This article will be devoted to the first independent exercises of a single "carcass" in the "simulator".

The first, initial and most important thing is the warm-up. She can not be neglected and do it on the "get off".

The essence of the warm-up is to prepare the body for work and avoid injury.

Joints, ligaments, muscles need to be warmed up, made plastic.

Another important point - the warm-up itself is already an integral part of the workout! Try it - you will see that after the warm-up below, it seems that you have already worked out!

So, a lot of text. Go!

Let's start. As usual in Russia, from the "ass", i.e. we read about the warm-up with a description in Appendix 1. Smart people will read and learn, and fools will give work for trampoints.

Let's move on to Training plan. At the initial stage (1-3 weeks), if you do not run away from the gym, which is quite likely, it is enough.

There are slight differences in the exercises for boys and girls, which will be indicated in the text.

This plan is universal. And for full, and for slender, and for boys, and for girls.

If you honestly work on it for 3 weeks, the result will be noticeable. The body will tighten up, a pleasant feeling of muscles will appear (they are still there!), And there will be a desire to continue exercising!

Just do not expect miracles - this is not plastic surgery.

We conditionally divide the carcass into 3 parts: bottom-top-middle.

Today we start from the bottom. Explanations along the way and at the end of the text.

Bottom of the carcass

Carcass top

Start

Finish

Middle part of the carcass

All. This is enough for the first 3 weeks. If you are not tired - further walk around the gym and just try unfamiliar simulators!

Now the main thing. How to work on this plan.

• The first lesson is to do everything according to the 1st approach. The approach is to perform the 1st exercise 10-15 times. Completed - rested for 1-2 minutes - performed again (this is already the 2nd approach). In no case No need follow the entire training plan and start over. This is completely wrong.
• The first lesson - one approach for all exercises, the second lesson - one or two approaches, the third - two approaches are required, the third - if desired, for those exercises that you like. The second week - all for 2-3 approaches. The third week - all 3 approaches.
• The number of repetitions in the approach, 10-15 times. If it's easy 15 - increase the weight. If it doesn't work 10 - lower it. The last repetitions should be given with obvious difficulty, otherwise the result will not. The press is an exception. It must be done "to the limit".
• Rest between sets and exercises 1-2 minutes. At the initial stage, rest a lot and for a long time. Remember that the process of ennobling your "carcass" does not take place during training, but during rest and sleep between classes. Therefore, there is never much rest, and most importantly in this corps de ballet - regularity! Not the intensity of a particular workout.
• You need to do 3 times a week. In one day. For the muscles to recover. It is in the process of rest that the “miracles” of restoring the “carcass” take place. Classic: Mon-Wed-Fri. Tue, Thu - recovery time. Sat, Sun - Same. Next - the next weekly cycle.
• You can start with any "block" of exercises you like: bottom, middle part or top. The main thing is that you do not need to change the exercises in places! "Blocks" - you need.
• No sudden movements. Everything is smooth and neat. One-two raise, one-two-three lower.
• We fill the pauses between exercises with slow, smooth stretches.

Well, that's it for a start.
Don't forget about the warm-up in Appendix 1!
All health and good luck!

Annex 1
Warm up

Everything described below is done 15-20 times.

• Before or after a warm-up, you can 5-10 minutes. exercise bike or treadmill. A jump rope is fine too.
• A bit of self-stretching after Warm-ups don't hurt either!

For discussion and any criticism, I will be grateful.

Sincerely, Denis Chernigov. Master of Sports of Russia in powerlifting, Champion of Russia in bench press. Trainer with 19 years of experience in powerlifting, athletics and rehabilitation physical education.

Special thanks for editing to the personal trainer of the gym, MSMK Evgenia Sukhova,

And also, photo models: fitness and aqua aerobics instructor of the Aquastar club, MS Rossi in sports aerobics, Yulia Voitovich and mountaineering veteran, notorious forum member Yuri Mikhailichenko.

Where do you start if you bought a season ticket, pants and new sneakers and no money left for a personal trainer. What to do in the hall?

Don't worry, you've got me and my 20 tips for newcomers to the gym.

Realize that you won't need your phone for 1.5 hours - put it aside. The training program should be recorded in a notebook. Just you, the program and the gym.

Don't be shy if you're in the gym for the first time. People, really. it doesn't matter if you're fat, or if you don't have makeup on your eyebrows. WORK here.

If, of course, you came to shoot a man, wearing pink and leopard sweatpants and you smell Jador Dior from a kilometer away, and you sit on the leg breeding machine for half an hour and don’t let anyone near him, then yes - you can be filmed on the phone and uploaded on instagram with the signature another idiot in the hall))

As for the rest, believe me, no one cares in the hall what you are doing there, because everyone came for their own sake.

Therefore, I went into the gym, changed clothes and go to the elliptical track and another cardio machine to warm up.

If you are a beginner, then 99% of you will train clumsily, so pay special attention to the technique of exercises.

Wrong technique always leads to no results at best, and injuries at worst.

Ask a trainer to show you how to do the exercise and also check how you do it.

Or watch videos on YouTube with the technique of performing certain exercises. It's all there!

Any basic exercise that works multiple muscle groups, like the bench press, sit press, squat, deadlift, should be done first, and then move on to isolation exercises that involve one muscle group.

For example, legs: squats, and then lunges, flexion, extension, etc.

The fact is that basic movements require much more energy than isolated ones. Having killed immediately on leg extensions, it will be very difficult for a beginner to realize his energy and strength in a technically complex basic exercise.

Tip 3: Free weights for building muscles, and machines for working them out

Workouts for beginners include work mainly with free weights or with your own weight.

Free weights are the most effective for building the body, but they do not always allow you to work out muscles in isolation, which can be done with the help of simulators. The trajectory of movements is of great importance. In cars, it is thought out for you, which does not allow you to give the optimal load.

Usually the ratio of work with free weights and with simulators is 70/30.

Tip 4: Between all workouts should be at least a day of rest

Rest promotes recovery and avoids overtraining. It happens that due to being busy, people go to the gym 4 days in a row, which is wrong, even if different muscle groups are being worked out.

Tip 5: The optimal rep range is 8-12 per set

8-12 or even 15 repetitions is the golden mean for muscle growth. You just need to choose the right weight to invest in this framework. If the last 2-3 repetitions are realized with particular difficulty, and there is simply no strength for an additional repetition, this means that the weight is chosen correctly. Training hard for 1-5 repetitions does not make sense yet.

If it is difficult to complete the exercise in full amplitude with the correct technique, then take less weight. You still have time to come to partial repetitions.

The task of training for a beginner is to teach a person to feel and use his body correctly, adapt it to weights and teach him to move correctly. You did not immediately learn to write and read. Alphabet first.

Tip 7: Work your abs in a high-rep mode with short rest intervals.

For the press, it will be more effective to perform several approaches for maximum repetitions from 15-30 seconds. recreation. This is due to the high content of slow and fast twitch muscle fibers.

Important! Before doing twisting with additional weights, pump the muscles of the back, abdomen, and arms. Leave these tricks for instagram.

Stretching causes a lot of controversy, but the fact is that it helps fight post-workout pain, i.e. reduces muscle soreness, thereby facilitating recovery.

Some experts advise doing it after a workout, others between sets during rest, and still others on a separate day, but no one disputes its significance. I recommend stretching what requires stretching and doing it at the end of your workout.

However, this does not mean that you should ignore the warm-up before weight training. Strength training for beginners and experienced visitors should begin with a short warm-up of 5-10 minutes, and cardio after training or not depends on the goal.

Newcomers to the gym either overthink pre- and post-workout nutrition or ignore it altogether. What you eat before a workout affects how you perform, and what you eat after strength training affects recovery.

This time is enough to rest after the set, keep the muscles full of blood and not cool down. Of course, absolutely beginners-beginners should rest arbitrarily, but with gaining experience, rest should fit into the interval of 1-2 minutes. This does not apply to power and volumetric power programs, where the rest time can reach 3-5 minutes.

Drink enough water during your workout. If you feel thirsty, then consider that you are losing strength. We lose a huge amount of fluid when we exercise. This can cause a violation of the water-salt balance and an obstacle in creating the desired body.

The film also harms the cardiovascular system!

Beginners, train 3 times a week with a rest of 1-2 days. Axiom.

No splits, no drop sets. Any program will work on a beginner. Especially for the whole body.

Tip 15: Before basic exercises, do a warm-up approach

For example, before squatting with a working weight, squat with a lighter weight, such as an empty bar.

This is necessary to warm up, and also for your body to understand what is wanted from it.

The warm-up approach is not a working one. He's a warm-up. At the same time, there may be several warm-up approaches, but there should not be many of them, since there will not be enough strength to complete working approaches. Don't write it in notepad.

Use only the weight with which you can perform a given number of repetitions, concentrating as much as possible on the execution technique. If you are a beginner, you still do not know how to move and can get seriously injured. Over time, the working weights will increase. This is an inevitable process.

If you are afraid to sit down or shake, ask for help. No one will eat you and no one will ask for money. The human in us is still preserved.

I saw people who pump only the press and biceps, I saw men who do not load their legs at all and girls who do not train their chest and arms. I'm not going to judge, but I just want to say that this is not physiological.

Muscle imbalance entails not only unattainable goals and a ridiculous appearance, but also injuries. Muscular men walk stooped and with their heads forward, because they only pump their chest and shoulders.

At first, you will need protein and amino acids. Don't waste your money on the rest.

You need to be clear about your goal and keep a training diary to track your progress. Record every workout, all exercises, sequence, reps, weight, how you feel, time in the gym, and more. Weights will change, you can’t keep everything in your head.

If you train without warming up, the risk of injury increases greatly and the effectiveness of training decreases. In addition, this is how you form bad habits.

Warming up is an essential part of your workout. You can easily bring your muscles into working condition by following a simple procedure:

1. Use a massage roller. Such rollers help to thoroughly warm up the muscles of the whole body. Here Lifehacker told in detail what these tools are and how to use them.
2. Five minutes of cardio: go uphill at a fast pace, exercise on an elliptical trainer or exercise bike. If you are overweight, do not run - 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 warm enough to get started.

How to make a training program

When you come to the gym, you should already have a clear action plan: 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 complex options. To begin with, it is better to limit yourself to the consistent 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, in the first workout, work out the biceps, back, hips, and abs, and in the second workout, work out the triceps, chest, shoulders, and buttocks.

Here are some exercises with machines and free weights for different muscle groups.

Exercises for the legs and buttocks

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

1. Legs at the top of the platform - emphasis on the gluteal muscles and hamstrings.
2. Legs at the bottom of the platform - emphasis on quadriceps.
3. Narrow stance - emphasis on the outer part of the thigh.
4. Wide stance - emphasis on the inside of the thigh.

Leg abduction in the simulator

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

Squats

This is a basic exercise with a huge number of variations: with a wide stance or on one leg, with a barbell or with dumbbells, from an elevation or jumping. Lifehacker breaks down the technique of doing squats in detail, and there are several options for squats and other exercises for the hips.

Another exercise with many variations. Lunges can be done with your own weight, with a barbell or with dumbbells, moving around the room or on the spot.

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

This basic exercise works out not only the muscles of the hips and buttocks, but also the extensor muscles of the back and the trapezium. Start with the classic deadlift, but don't lift too much weight.

Here is a video with the exercise technique:

To diversify your workouts, explore others and buttocks.

Back exercises

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

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

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

This exercise also helps to effectively pump up the back muscles. The video below explains the execution technique and the main mistakes:

chest exercises

Bench Press

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

The video explains the technique for performing the exercise:

This machine allows you to perform exercises that load only the pectoral muscles. Do not fully extend your arms at the extreme points, do the exercise smoothly.

Push-ups on the uneven bars with an inclination forward

If you still can't do dips without help, use an expander or a special machine for support. To emphasize the chest, tilt the body forward.

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

In this one you can find chest exercises in pictures.

Triceps Exercises

Try not to spread your elbows out to the sides. If shoulder mobility allows, lower yourself until your elbows are at a 90-degree angle.

Extension of arms on the block

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

Biceps Exercises

Standing barbell curl

This is a basic exercise that helps to work out the biceps well. Here is a video with the exercise technique:

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

Shoulder Exercises

Standing Barbell Chest Press

Before this exercise, you should do 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 hands, the more effective the stretch will be.

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

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

Breeding dumbbells sitting in an incline

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.

Press exercises

Twisting with legs on a hill

By placing your feet on a raised platform, you will eliminate unnecessary stress on the iliopsoas muscles and damage to the lower back. If you want to complicate the exercise, pick up a stuffed ball.

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

Hanging leg raise

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

If this is easy, try lifting your straight legs towards the horizontal bar.

How to choose the right weight and number of repetitions

Take such a weight that you can perform the exercise 5-8 times. The last repetitions should be performed with effort. If you can easily do all eight reps, then the selected 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 repetitions in order to properly load the muscles. In these exercises, perform three sets of 20 repetitions.

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 expander bands.

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

Feel free to listen to your body and have fun.