Going to the gym without a specific goal and a clear program hardly makes sense. It is necessary to do it under the supervision of an instructor who will make the most suitable set of exercises for you. However, you should know the basic principles of a gym program yourself.
Instructions
Step 1
Decide what goal you are pursuing. If you lose excess fat and lose weight, then the emphasis should be on aerobic exercise. If you want to tone your body and achieve lean muscles, give preference to strength training.
Step 2
Start any activity with a warm-up. Allow 5-10 minutes for it. Warm up on the treadmill, moving at a speed of 5-6 km / h and monitoring your heart rate. Perform swinging legs and arms, body lifts in a standing position. All warm-up exercises must be done without weights and at a calm pace.
Step 3
The weekly training schedule should be designed so that different muscle groups are trained during each session. For example, let's say you decide to go to the gym on Tuesdays and Fridays. On Tuesday work your arms, upper back, lower and upper abs, outer thighs, buttocks. On Friday, focus on the lower back, obliques, inner thighs, and calves.
Step 4
When compiling a complex, take into account the original parameters of your body. If you want to build muscle mass, you need to do few repetitions, but with a lot of weight. Increase the number of low-resistance repetitions to get a toned figure and firm muscles without extra volume.
Step 5
After completing the main complex, be sure to stretch. Change the set of stretch exercises 1-2 times a month, gradually increasing the capacity of your muscles.
