Beginners in their first workouts in the gym should not be too zealous and do many different exercises. It is much more important to find the optimal working weight on the apparatus. This must be done only according to a special technique.
It is necessary
- - gym;
- - horizontal bench;
- - skipping rope;
- - crossbar;
- - neck;
- - pancakes;
- - trainer / assistant.
Instructions
Step 1
Do a thorough warm-up before training. Pedal the stationary bike for 10 minutes or jump rope. Then pull up 10 times on the bar and do the same number of repetitions in push-ups from the floor. Stretch your arms, legs, and back thoroughly with swings and bends. This is necessary to fully warm up the muscles, as well as to prevent serious injuries while working with weights.
Step 2
Start picking up your working weight. Choose one of the exercises you want to do: bench press, squat, deadlift, or more. Usually, they begin to pick up the weight in the bench press on a horizontal bench. Remember that the equipment must be in accordance with your personal weight.
Step 3
Place a few pancakes on the bar. If you weigh, say, 70 kg, then put together a 30 kg bar and do 6 reps. Relax for three minutes. Hang another 2.5 kg on each side of the bar and try to squeeze that 35 kg weight six times as well. Breathe again and walk around the room for about 4 minutes.
Step 4
Add another 5 kg to your current weight and try to do the same 6 repetitions with 40 kg. Suppose that following this pattern, you have reached the 45-50 kg milestone. If you were able to squeeze a given weight on the bar at least 5 times, then this will be your working weight. Start with this projectile every workout for several weeks. If you feel a surge of energy, then you can add another 5 kg.
Step 5
Move on to other exercises. Once you've identified your bench press's working load, you shouldn't do it a few more times to try to break the record. This will be fraught with injury. Select a working weight using this technology for deadlifts, squats, and other basic exercises.
