This article will study in detail what types of training exist, what are their principles, how to perform them. How to choose a workout for yourself. After all, sports have now become very popular. Everyone who decided to go in for sports has a different goal, someone decided to look good, someone to keep their health. Which training is more suitable will depend on the goal. Most sports clubs provide a wide variety of activities. How can a beginner not get lost in such a large range of information and choose what suits him best?
The main types of workouts in the gym
What is a gym and what does it offer? In general, there is no clear definition or scientific approach to the term gym. However, we can say for sure that this is a special room equipped with various devices, for example, exercise equipment, equipment and other things for physical exercise.
And so a visit to the hall has certain goals:
- weight loss;
- a set of muscle mass;
- increased endurance;
- shape support.
Depending on this, the trainer in the gym or the athlete himself selects a training program that can achieve the desired.
Highlight two concepts of exercise:
- basic;
- isolated.
Basic exercises
Basic exercises are those exercises in which several muscle groups are involved at the same time. It is they who form the power indicators and the whole body of the athlete. Therefore, basic exercises are important for beginner athletes. Examples of basic exercises:
- squats;
- leg press;
- lunges;
- deadlift sumo;
- pull-ups on the horizontal bar;
- barbell thrust in the slope;
- deadlift;
- bench press lying on a horizontal bench;
- push-ups on the uneven bars;
- bench press with a narrow grip;
- lifting the barbell for biceps;
- lifting the legs in the hang.
Barbell squats, leg presses, lunges, and sumo deadlifts use your legs to a greater extent and promote a powerful release of testosterone.
Pull-ups on the horizontal bar, barbell row in the slope, deadlift allow you to effectively work out your back muscles
Bench press, push-ups on the uneven bars, bench press with a narrow grip will work the muscles of the chest and triceps.
Lifting the barbell for biceps uses the muscles of the biceps
Hanging leg raises will pump the abs.
All of the above exercises are only a small part of all the basic exercises. In fact, there are many more of them, but these are some of the most popular. Doing them three times a week, working on two muscle groups in one workout, you will achieve impressive results.
Isolation exercises
Isolation exercises are, in contrast to basic exercises, a load on one muscle group (or on a separate part of the muscle) is strictly applied. The role of isolation exercises:
- For blood supply to the working muscles, it is performed at the end of the workout;
- if performed at the beginning of training, then there will be an improvement in neuromuscular connections;
- improving the proportionality and relief of muscles, more often used for drying;
- for beginners who need to be able to feel the muscles before serious stress.
Examples of the best isolation exercises:
- Leg extension in the simulator;
- Lying leg curl in the simulator;
- Rise on socks in the simulator;
- Pullover from the top block;
- Draft of the vertical block;
- Draft of the horizontal block;
- Shrugs;
- Bench press dumbbells;
- Reduction of hands in a crossover;
- French press;
- Flexion of the arms on the Scott bench;
- Swing dumbbells to the sides;
- Swing dumbbells to the sides to the back delta.
All of these exercises directly affect a specific muscle, for example, pulling the vertical block loads the latissimus dorsi, etc. Isolation exercises also help to diversify the workout, for example, by combining basic and isolation exercises. Thanks to this combination, an excellent shape can be achieved.
In addition to strength training, there is also cardio training.
Cardio workout
Cardio training - the main principle of such training is aimed at developing the cardiovascular system and at losing weight. This training method can be performed both at home and in the gym.
Consider cardio in terms of fat loss. As experts recommend, it is worth doing this kind of training in the morning (on an empty stomach). Why is that? Here are the pros:
- If a person is a "lark", then in the morning he is cheerful and full of energy;
- During the night, the glycogen stores in the muscles are used up and during training, the so-called fat burning regimen begins almost immediately;
But without pluses, there are no minuses. Now about the cons:
- If a person is an "owl" by nature, then bad news for him, it will be difficult for him to get up in the morning and force himself to start training;
- During fat burning, stores of not only fat, but also muscle can be consumed. This is if the morning workout lasts more than an hour.
But how do you do cardio? What exercises to do and how?
Now about the training process itself:
- Run:
Running is a great cardio workout. The duration of the run is at least 40 minutes, because only after this time has passed, the body begins to consume not calories, but fats. Running also increases stamina and is excellent for weight loss.
- Complexes of exercises:
It is very important to warm up before performing a set of exercises. Not just a warm-up, but a quality warm-up.
Plyometric push-ups-jumps-out to the lying position
The complex is done without rest, 4 laps, a break between laps of 30 seconds.
- Biking:
This option is suitable for those who have the opportunity to ride a bike on a sloping plain, in stadiums. Great effectively uses all muscles, namely, the muscles of the legs, buttocks and plus allow you to lose weight develop. Just a great cardio option. The disadvantages of this option are that not everyone has a bike and a place to conduct this kind of workout.
- Swimming:
Looking at the swimmers, you understand how swimming makes the body sculpted and with a minimum of fat. An hour of swimming in the pool will give an excellent load on many muscles and lose weight.
Training frequency. It all depends on the goal: if maintaining the cardiovascular system and strengthening the body, then three workouts per week will be enough. If you are losing weight, you should do it five times a week.
In this article, we figured out the workouts. This basic knowledge will help you achieve good results. It all depends on the person, the main thing is consistency. If you set a goal - achieve it and the point
