A beginner starting athletic gymnastics can't wait to get visible results as soon as possible. But several weeks pass, and the muscles do not increase in volume. To avoid disappointment, the athlete needs to remember that it takes time to build muscle. If you follow the regimen and correctly dose the load, after about a year you can boast of a harmoniously folded figure.
Necessary
- - power trainers;
- - barbell;
- - dumbbells;
- - crossbar;
- - gymnastic bars.
Instructions
Step 1
Before starting classes, select or develop your own training program for the year. The retraction stage should be at least two to three months. It will take so much time to master the basic exercises with weights and master the technique of working on strength simulators. At this stage of the training process, it is important to pay attention to general developmental exercises. The number of workouts should not exceed three per week.
Step 2
Once you've mastered the basic machine and free weights exercises, create a muscle building program. Break your weekly cycle into three or four training days. In each of them, train strictly defined muscle groups. For example, exercise your arms and shoulders on Monday, your chest and back muscles on Wednesday, and your legs and abdominals on Friday.
Step 3
When choosing a load, keep in mind that to increase strength, you need to perform a small number of approaches to a projectile with a large weight, and to build muscle mass, the number of repetitions in one approach should be within 7-13. The development of strength endurance is facilitated by long-term work with relatively small weights. As you train, the number of approaches to the apparatus and its weight must be gradually increased so that the muscles do not get used to the load.
Step 4
Change your exercise routine every two months throughout the year. For each group, you can choose completely different complexes that allow you to diversify the load and focus on individual muscle bundles. Monotony negatively affects training results. The use of complexes of exercises that differ in the type of application of effort makes it possible to work out all muscles without exception. Otherwise, your figure will not be harmoniously folded.
Step 5
Pay close attention to the recovery of the body in the process of weekly training. It will be optimal if you have one or even two days off between individual sessions. It is during the rest period after training that muscles grow most efficiently.
Step 6
Listen carefully to your body. Muscle pain, apathy and lethargy, and decreased motivation to exercise may indicate overtraining. In this case, you should reduce the load and the number of training sessions by switching to other types of physical activity, such as swimming or jogging. Sauna and massage are considered excellent restorative remedies to help relieve fatigue.
