If you come to the gym and do not know which program to choose - for beginners or for athletes with experience - then you will be interested in the information below. To choose the right program, you need to determine your muscle tone, and this is not so difficult as it seems.
Instructions
Step 1
Determine the flexibility of your muscles. Do some small tests to see how flexible your muscles are.
First, stand with your feet together. Lean forward without bending your knees. If your hands do not drop below your knees, give yourself 0 points. If you can reach your feet - 1 point. If you touch the floor with your palms - 2 points.
Then sit down on the floor. Extend and spread your legs as far as possible. Now bend forward. If you can only put your palms on the floor, give yourself 0 points. If you are able to touch the floor with your elbows, you can write yourself 1 point. If you manage to put your head and chest on the floor - 2 points.
Step 2
Determine muscle strength. Everything is simple here. Start with push-ups. If you can do less than 5 push-ups, set yourself 0. And if so, then you should think about buying a gym membership. If you do push-ups 5-10 times, set yourself 1. Although there is nothing to be proud of here either. If you do push-ups more than 10 times, give yourself 2 points.
Then we lie on our back, hands behind our heads, legs bent. Raise your torso without touching your back to the floor. If you could do it less than 10 times - a shame, 0 points. If you can do it 10-20 times, give yourself 1 point. If more than 20 times - 2 points.
Step 3
We determine the endurance of your muscles. Here we are doing the corner exercise. The back rests against the wall, the knees are bent at an angle of 90 degrees. That is, we pretend to be sitting on a chair next to the wall, but there is no chair. If you can't stand it for more than 1 minute, give yourself 0 points. If you hold on for 1-2 minutes, then give yourself 1 point. If more than 2 minutes - 2 points.
Step 4
Calculate points and determine your muscle tone. If you have accumulated 0 -4 points in all exercises, then your form leaves much to be desired. If you have 5-9 points, then your muscles are in a satisfactory condition. If you scored 10 points, you can consider the tone of your muscles in optimal condition and move on to more serious training.
