Almost everyone at least once in their life wanted to seriously engage in sports, but many were stopped by the fact that they did not know where to start and what exercises to do.
It is necessary
- - sportswear and footwear;
- - subscription to the gym.
Instructions
Step 1
When you are armed with everything you need and come to the gym, you need to go to the trainer and get instructions from him. Even if you do not pay for the services of a personal trainer, he is still obliged to bring you up to date. After listening to the lecture, you can proceed to the basic exercises.
Step 2
You should start with a light warm-up. It is necessary in order to warm up the muscles and avoid injuries and strains. The warm-up is 7-10 minutes on a treadmill or stationary bike. The exercise is recommended to be performed without straining too much. If you can't decide what to do - run or pedal, then choose the former. Running uses more muscles than a stationary bike.
Step 3
Next are the abdominal exercises. Here you can choose which type of these exercises you like best. This can be, for example, raising your legs on the bar or twisting on a specially designated machine.
Step 4
Then do exercises for the muscles of the chest and back. It is best to choose a chest press on a machine. When performed correctly, a complex of muscles of both the chest and back is involved. Also, pull-ups on the bar, with a grip on top, will give a visible effect. When pulling up with this grip, the wider the arms are, the better. Another well-known way to train your chest muscles is the barbell press. This exercise should never be performed without insurance. If you come without friends, you can ask a coach. He cannot refuse. After all, this is also part of his duties.
Step 5
For the arms, exercises with dumbbells and pull-ups with a grip from the bottom are optimal. The exercise that works best for your legs is the weight squat. Insurance is also required here.
Step 6
After training, it is worth doing some flexibility exercises, but they must be done carefully. Muscles must be warmed up.
