This article will help people who come to the gym for the first time and do not know where to start.
Necessary
- 1) About 250 rubles for one gym visit.
- 2) Shorts, socks, sneakers, T-shirt:)
- 3) Diligence.
Instructions
Step 1
First of all, starting a lesson in a rocking chair, you need to look around and note the presence or absence of the simulators you need. For the first lesson, a barbell, a dumbbell of various weights, and a bench for the press are enough. If possible, make contact with the trainer, as he will help to draw up an approximate program for the first months of training and, when introducing new exercises, will suggest the correct execution technique. If it is more convenient for you to come to the rocking chair with a ready-made training plan, then further advice will help you a lot.
Step 2
We looked around. Now is the time to start the practical part of the training. Further, everything will depend on the goals that you pursue by coming to the gym. If you need to lose fat, then the number of repetitions must be increased to 15-20 and do them at an increased pace with relatively small weights.
If you want to build up the initial mass, then you need to do exercises with large weights. In the next step, we'll go over the basic exercises that are recommended for beginners.
Step 3
Below is a list of basic exercises. It is permissible to carry them out in any order.
1. Barbell Squats. Squats are performed with a barbell placed in advance on the shoulders. Legs shoulder-width apart parallel (as convenient to anyone). When squatting, the knees should not visually go beyond the socks. The exercise should be done at an average pace with normal breathing. This exercise develops the lower back muscles and the quadriceps muscle of the thigh.
2. Bench press. In the first trainings, this exercise is recommended to be performed with a weight below the worker in order to exclude various types of injury.
3. Wide-grip pull-ups are great for developing back muscles.
4. Press. Flexion of the body lying on a flat bench.
5. Press the barbell standing or "Army press" allows you to pump the deltoid muscles and all the shoulders in general.
