You come to the gym to get the effect of training, increase your muscle mass, improve your figure, and lose weight. But classes without a specific system will not bring the desired result. Therefore, before you start training, you need to draw up a set of exercises designed specifically for you.
Necessary
- - a clear, specific goal;
- - action plan;
- - information about the available simulators;
- - consultation with an instructor;
- - knowing your maximum strength.
Instructions
Step 1
Set a clear goal for what exactly you want to achieve. This should be a really clear goal. Determine what results you want to achieve and by what time frame. Don't write, "I want to have good muscles." Write: "I want by January 1 to have a press of six clear cubes, biceps with a girth of 50 cm and be able to pull up 10 times on one arm." This is the only way you can create a truly effective training program.
Step 2
Identify your weaknesses. Stand in front of a mirror and look at yourself critically. Better yet, have someone take a full-length photo of you wearing a swimming trunks or a swimsuit from three angles: front, back, and side. You will see what exactly you should focus your efforts on in the first place. It is impossible to achieve abs with flabby fat around the waist. Therefore, composing the program, point number 1, you have to write: "Get rid of excess weight."
Step 3
Determine the time and duration of your workouts. Consider the options available to you when building your program. It is ideal to practice three times a week for one hour. If you need extra weight loss, add two more cardio workouts. Does your schedule prevent you from doing this? Consider how you can cut back on your workouts and make them more effective. You can extend the training time to one and a half hours and perform exercises aimed at simultaneously working out a large number of muscles. You can incorporate aerobic exercise into your work routine, such as swapping public transportation for brisk walking or cycling.
Step 4
Explore the equipment available in the gym. Do not be lazy, go to the selected gym and discuss it with the instructor. Often, athletes do not use all the capabilities of simulators, simply because they do not know about them. It is difficult to design a training program without having a clear idea of what kind of exercises you can do.
Step 5
Choose exercises that fit your schedule. Training must begin with a warm-up. This can be an exercise bike, elliptical trainer, treadmill, or jump rope. Each of them has its own additional benefits. For example, jumping rope additionally trains the hands. This is very important if you want to learn how to pull up on one arm.
Step 6
Try to engage all muscle groups in one workout. When working, perform at least 4 approaches, in each approach 8-10 repetitions. Rest no more than a minute between sets, otherwise the muscles will cool down. It is best to stretch the worked muscles during breaks. At the end of your workout, plan to cool down for 5-10 minutes. This can be a slow run or stretching. A smooth end to your workout will help calm your heartbeat and bring your blood pressure back to normal.
Step 7
Determine your maximum strength. This is necessary to determine the working weight and the number of approaches to the projectile.
Step 8
Think about what you will do if the machine you are supposed to work on is busy. There are exercises that replace each other. For example, push-ups and chest presses, pull-ups on the bar, and the upper pull on a block machine. This must be done so as not to waste time waiting during training.
Step 9
Have a clear workout plan. Create a training diary. You are now ready to go.
