What you can do in the gym. Fighting laziness: how to start playing sports at home correctly and not quit. Making a plan and setting goals

This collection of tips will be useful to everyone who works out in the gym. From beginners to experienced athletes!

Humans tend to make mistakes. Even many years of experience in visiting the gym does not mean that we do not make many mistakes during training. What can we say about newcomers who bought a subscription for the first time and crossed the threshold of a fitness club!

In the article I will give advice on proper training and point out common mistakes when working out in the gym. As a result, your workouts in the gym will become much more effective and correct.

How to exercise correctly in the gym

Here is a good collection of good advice from a professional trainer who has spent more than one year in training, seen everything and made many correct observations and conclusions.

Don't train only on cardio machines

Modern cardio equipment is a powerful thing! And burning calories is beneficial to a certain extent. But, unfortunately, cardio equipment will not help to significantly strengthen and pump up the necessary muscles. They are designed to train the aerobic abilities of the body (heart, blood vessels, lungs, red muscle fibers). But this is not all that health and appearance depend on. Moreover, the development of aerobic abilities may not affect external data at all. Cardio will tone your muscles and help you burn some fat. But without strength exercises, the results of your training will not be very bright.

The fact that you walked, ran or pedaled for an hour does not mean that your body received a full load. Moreover, the load is proportional.

Use non-standard exercises

To stimulate your imagination 🙂 when working out in the gym, I recommend this video with unusual exercises that can rarely be seen in gyms. I filmed it a long time ago, but everything is still relevant.

Men without numerous exercises such as push-ups, twists, and legs cannot see the relief details of the body. Only rough, unsightly pieces of “meat”.

I never tire of repeating, there are no purely female or purely male exercises! It all depends on the goals. And the differences are only in the working weights on the barbell and in the simulators. In men they are much larger, in women less. And this is perhaps the only difference.

Correctly select working weights on machines and barbells

Have you seen guys in the gym who bench press 120 kg for 10 times, and then squat with a barbell weighing... 60-80 kg for the same 10 times? I've seen it many times! And this is not the norm, definitely.

There are correct proportions in working weights for different exercises. For example, if you bench press 80 kg for 10 times, then in squats, be kind enough to lift at least 100-110 kg for the same 10 times. And in the “horizontal row” simulator, pull at least 85 kg for 10 repetitions. These ratios are not taken out of thin air, but are dictated by human anatomy and physiology, so that unhealthy imbalances do not arise, leading to curvature of the spine and deformation of the joints.

Don’t neglect the help of others and your coach

A common mistake is “I can do everything myself and know it, I saw it on YouTube.” I saw it, I saw it. But seeing and knowing, seeing and being able to, seeing and understanding are two different things.

Many machine and barbell exercises that seem simple actually require proper technique and skill. They begin to work out correctly after 2-3 weeks of regular practice. And this is provided that you received the correct feedback from external observers (a coach or people nearby). Someone needs to look, evaluate and point out mistakes. And provided that you work with a sufficiently large working weight. Often, correct technique cannot be achieved until you lift a heavier barbell.

Other exercises, to be effective, should be performed with a weight that you most likely will not be able to lift in the last reps. Here you need insurance, which will be provided by an assistant.

Just take my word for it, the coach is good. Even if this is a novice coach. It's better than nothing.

If possible, use the services of experienced trainers. It always pays off.

If you are lucky enough to encounter a trainer-methodologist, you will be doubly lucky. Like, for example, my clients...

Of course, you can work out in the gym without a trainer. And quite successfully. But training with a coach will be much more effective, since the coach usually knows all the pitfalls and mistakes. And it simply won’t let you do them, saving your energy, time, and nerves. And at the same time teaching you numerous intricacies of the gym.

Attend more than just women's/general group programs

This is mainly for girls. The mistake here is the popular stereotype that “we pumped up all the muscles and did cardio” in a group workout. And this is in a small mirrored room without a single piece of hardware? And this despite the fact that every time for several months or even years the same set of exercises is performed with the same load? Made me laugh!

Exercises with your own weight, statics, jumping, stretching, step platforms, even working with a minibar, etc. - this is amazing! But it has its natural limits. And the very structure of group programs in clubs is such that the trainer, in principle, cannot control the load and technique of the exercises. You don't even notice what you're doing wrong. We jumped and everything was great! You feel what I'm talking about, right?

From time to time, replace your usual group workouts with qualitatively different strength training that will engage your muscles at full capacity. For example, attend group classes for a month, and a gym for a month. Include machines and barbells, dumbbells and kettlebells in your exercise set.

And programs need to be changed every 1-2 months, even if everything is satisfactory. And especially if you can handle it easily. This is a sign that you are no longer developing. Development always comes with difficulties in training.

Or, after your usual group program, you can perform several approaches with a barbell on the desired muscles.

Don't just exercise on weight machines

This is a favorite mistake of newbies in the gym. We move from machine to machine, forgetting about the barbell and dumbbells. It's easier and more interesting!

Well, to satisfy your curiosity, you can walk around the simulators like this for the first few workouts. But for full results, you need to follow a useful formula.

70% of the workout should be done with free weights (barbell, dumbbells, body weight). And only 30% are on simulators. This is the golden rule of training in the gym.

The fact is that most simulators are designed for isolated training of individual muscles. This is very useful in two cases:

1. If a person has an injury and he needs to specifically strengthen these muscles. Or get at least some kind of load.

2. If this is a professional athlete seeking to improve their shape and tighten the details of individual muscles. Or a strongman working out the weak points of the trajectory of some of the exercises he needs.

In all other cases, it is necessary to train the muscles in conjunction with other muscles. This is very good for health and is simply beneficial for reasons of increasing overall muscle mass and accelerating metabolism.

This effect can be easily achieved using barbells, dumbbells, and weights.

Include squats, deadlifts, upright rows, pull overs, dumbbell lateral swings, incline presses, lunges with dumbbells, hammer with dumbbells, etc.

Don't go too hard on your abdominal workouts

It is, of course, necessary to train your abdominal muscles. But this also requires moderation.

Don't forget that the abs are one of the muscles that make up the core musculature.

Excessive training of some parts of the core without sufficient compensating load on other parts of the core leads to deformities in the waist and pelvis. These are various postural disorders (insufficient or excessive lordosis), problems with the hip and knee joints, problems in the cervical spine, stoop.

I remember one hero from my childhood - a young man from the neighboring yard, Evgeniy, who managed to pump up luxurious muscles on the horizontal bar and uneven bars at our school stadium. When he passed through our yard, we simply did not breathe, looking at him with undisguised awe! His powerful biceps, ball shoulders, triangular torso, powerful pectoral muscles pulled his snow-white T-shirt so that it seemed like it was about to burst!

However... Remembering now his magnificent abs, I also remembered his other feature - a stooped back, excessive lumbar lordosis, and insufficiently powerful legs. Evgeniy could not reach the floor with his fingers...

Despite the excellent muscles of the torso, shoulders, and arms, this guy had no idea about the balance of the core muscles, so important for overall health and aesthetics. But then, back in the eighties, it seemed unimportant, since we knew nothing about it... But now we know!

Therefore, when pumping up your abs, do not forget about other elements of the core: oblique muscles, buttocks, back extensors, hamstrings. Don't forget about flexibility either.

In this case, the balance in the load is much more important than the development of one muscle.

Do not only crunches or leg raises, but also oblique crunches, hyperextensions, glute bridges, side bends with a dumbbell in your hand, sit-ups...

Do not avoid communication with doctors and medical care

We don't like doctors and these damn municipal clinics! We have every right to do this, given the low level of service.

However, without medicine there is nowhere in fitness. We somehow need to monitor our health: take tests, monitor hormones, notice early signs of emerging diseases, and ultimately treat our teeth.

Try to take the time to find the right doctor for you. Better than paid. Visit him once every 2-4 months. Check your blood pressure, vision, hearing, undergo general tests, some special tests (cancer test, for example), undergo the necessary courses of treatment, massage, and preventive procedures. Take the treatment you have started to its logical conclusion (especially if you are taking antibiotics).

Believe me, this will be a great investment in your health. After all, you will have a chance not to miss any serious problem, and begin to solve it long before it gains strength and leads to irreversible consequences.

After all, health is one of the most important reasons to visit the gym!

Before starting regular workouts in the gym, a visit to the doctor is required!

Learn basic methods of self-control during training

Not monitoring your breathing and heart rate while training in the gym is a bad habit.

Learn to count your pulse manually. Use available gadgets, services and applications for this.

It is better to film the exercises performed and view them after training, comparing them with standards. Or show the video to the trainer. For example, I immediately see even minor mistakes (and problems with the musculoskeletal system) simply by watching videos performed by my students.

Many exercises serve as an excellent test for various body parameters (flexibility, endurance, spinal curvature). But this information is more for trainers and specialists.

You also need to master basic self-control skills: monitor your pulse, recognize signs of fatigue, do not exceed recommended levels of exercise, and do not exercise if you are sick.

Leaving a workout on time is sometimes more important than finishing it completely.

Keep a training diary

It is impossible to remember everything you are going to do or have already done during training. And it's not necessary. It is enough to write it down in a special notebook or notebook. This gives you the opportunity to fully control the process and analyze errors. Lead the way!

There is no diary - it is not clear why the set of exercises did not work or why the injury occurred.

Keep a diary! It's not difficult and very useful.

I hope now you know more about how to properly train in the gym. I wish you not to make these mistakes. Put my advice into practice, train correctly! I will be glad to see your questions and comments.

When dreaming of muscles of steel, you should not hope for a miracle that will happen overnight. To achieve what you want, a novice athlete needs to stock up on time, maximum concentration and motivation.

Are you determined? Then let’s begin our step-by-step introduction to the topic “How to create a training program for a beginner.”

The essence of the program for beginners

The tasks of beginners who first cross the threshold of the gym are similar. Guys want to improve, become better, have a healthy and attractive appearance.

In more detail, the essence of any training program for beginners is:

• development of general training ability - the body's endurance during training, the ability to quickly recover after exercise;
• improving muscle coordination, training exercise techniques;
• increasing efficiency - increasing the volume of the program;
• increasing strength indicators.

As the novice athlete achieves these goals, he approaches others - gaining muscle mass, burning fat, improving overall health.

How to write a program correctly

The most effective training program will be one based on the individual characteristics of the beginner.

When selecting exercises for a beginning athlete, it is necessary to take into account 3 main factors:

1. Age. This factor determines the list of acceptable exercises. For example, it is better for a 16-year-old teenager to refrain from performing heavy deadlifts.
2. Health status. A person suffering from varicose veins should reduce the load on their legs.
3. Regime and lifestyle. When creating a program for an office manager and a loader at a factory, different approaches are needed.

Training schedule

The training program for a beginning athlete looks something like this:

Training takes place on Monday, Wednesday and Friday - three times a week. The two types of training alternate every other time. This schedule of training in the gym is the most optimal: the muscles are well pumped during the workout and have time to recover after the load.

What muscles can you train in one workout?

Here is the most common and logical option:

The main muscle groups are distributed by day. To each large group, small muscle groups are added that take part in the main training (excluding training of the shoulders and legs). It's simple: let's take chest training, which includes exercises based on pushing (squeezing) weight away from the chest. This function is performed by the triceps, which should be trained together with the pectoral muscles.

We adhere to the same principle when planning a back and biceps workout. The shoulders are not involved in pumping the legs, but Friday is the most convenient day to ensure a high-quality load on the deltoids.

The above program should not be taken as a postulate and there is an alternative plan for training muscle groups. As follows:

This option is less popular. Its supporters consider it pointless to train a secondary muscle after it has already been involved in working out the main muscle groups. Therefore, biceps and triceps have moved in the table.

The third and no less effective training option for beginners: working out all the main muscle groups in one workout. This plan is the most energy-intensive and is not suitable for everyone.

Where to start training

The beginning of any workout involves a warm-up.

A cardio machine is perfect for these purposes. Beginners should prefer an exercise bike. Cardio warm-up usually takes 5-10 minutes.

Then move on to swings, body turns, and pull-ups to the sides. Everyone remembers this warm-up from their school days: we start with the neck, then the shoulder joint, elbow, and wrist.

It is especially worth paying attention to the lower back - this area of ​​the body bears the main load during the training process. Bend to the sides, bend back, stretch to the side, do crunches, rotate your torso. We finish the warm-up - rotate our hips, work our knees and feet.

Training program for beginners

The above programs can serve as an excellent guide for a novice athlete. However, before starting classes, it is necessary to adjust the material based on individual characteristics (age, health, lifestyle, etc.).

Split training program for beginners

A three-day split for a beginner might look like this:

After Friday, the body needs rest for 2 days. This type of training can be continued for several months, over time becoming familiar with the new principles of training.

Circuit training with machines for beginners

Circuit training in the gym is the best option for a beginner. Among the obvious advantages of such activities:

• the ability to master exercises from the point of view of the technicality of their implementation;
• gradual adjustment of mental-muscular coordination;
• high-quality preparation of muscles for more significant loads.

With this type of training, the fitness trainer usually adheres to the “big to small” principle. However, if you believe in practice, not every beginner has enough energy and physical endurance to work out other muscle groups after heavy exercises on the lower part.

The most favorable option for circuit training for a beginning athlete is as follows:

1. After a five-minute warm-up, we completely perform the first exercise on the back muscles (in 2-3 sets of 12-15 repetitions). Having completed one set, we rest. Then we proceed to chest exercises (2-3 sets of 12-15 repetitions). Then we move on to the shoulders and continue according to the same principle. This way you can train for the first two weeks.
2. With the beginning of the third week, we add one more exercise for the main muscle groups (back, chest). Then we continue to adhere to the same principle: after performing 2 exercises on the back muscles (in 2-3 sets), we begin working on the chest. We don’t rush with the legs: we leave one previous exercise (squat or bench press). The same applies to small muscles - we perform one exercise each for biceps, triceps and shoulders.

Cardio workout for beginners

For a beginning athlete, it is important to perform a block of exercises that would allow evenly loading all areas of the body. This goal is perfectly achieved by doing aerobics and dancing. In the process of performing a specific element, you should maintain tension in those muscle groups that are currently tense - this will increase the effectiveness of the exercises.

A cardio training complex for a beginner may include the following exercises:

1. Run in place. We grab our hips with our heels.
2. Jumping (legs spread/closed). You can also use your hands, simulating the rotation of a jump rope.
3. "Jumping jack" - wide jumps. At the same time we raise our hands.
4. Running with high hips.
5. "Mill".
6. Leg-scissor jumps. We jump up and change legs in a forward and backward direction. We press our hands to the body.
7. "Pendulum". The body is vertical to the floor, hands are pressed to the shoulders, one of the legs is supporting, the other is moved to the side. Alternately change the emphasis on the leg.
8. Feet together, jump to the sides.
9. Let's box.
10. We squat deeply, our back is straight, we throw our arms out in front of us.

A beginner should give preference to such cardio training during the first two months. After this, you can connect running in the fresh air, running on sports simulators, cycling, exercise bike, jumping rope, etc.

How long to rest between sets

It is recommended to rest 90-120 seconds between sets. However, this is not a postulate! If, after performing the next exercise, your heart beats in your ears, you find it difficult to breathe, or your rapid pulse has not recovered within this allotted time, you can safely increase the rest period between approaches.

How to Make a Workout Program Work

To achieve this goal, a beginner should adhere to the following rules during training:

1. We focus on the form of execution. First, we determine our working weight, which will allow us to perform the exercise in the proper form (technically). After confidently completing the entire volume of exercises, you can move on to a gradual progression of working weights.
2. We perform all the sets and progress in loads. We are talking about volume-strength progress, which involves a consistent increase in load while maintaining the technique and numerical parameters of the exercise.
3. We follow the plan and don’t experiment.

By following these three principles in the gym, a beginner can rightly count on good athletic results.

Do you need a coach?

If it were not for the issue of price, most beginners would end up training in a gym with a personal trainer. There are several reasons for this and they are quite objective:

• training with a trainer gives beginners confidence. After all, many beginning athletes are shy, suffer from complexes, and experience a feeling of fear;
• the coach helps the beginner avoid unpleasant situations. Injury in the gym can be caused by an incorrect assessment of one’s own strength, violation of the technique of performing an exercise, and inability to use exercise equipment and equipment;
• The trainer is able to create an individual training program for the client. At the same time, the professional takes into account the beginner’s current level of physical fitness, his goals, wishes, and body characteristics;
• the coach, observing the client from the side, can point out to the novice athlete a mistake, teach the correct technique or make the necessary amendments to the program;
• according to statistics, with a coach, a beginner achieves good, sometimes excellent results much faster;
• a coach motivates a beginning athlete, sets him up for training, supports him, and prepares him for future success.

However, to answer the question “Do I need a coach?” Each aspiring athlete must independently weigh the pros and cons, take into account his recent relationship with the sport and evaluate his own internal state.

The following training programs for beginner athletes can serve as decent models when creating an individual program. The choice of exercises, number of repetitions, sets and pace of exercise are selected taking into account the individual characteristics of the body.

Regardless of the type of training and training regimen, it is important not to be guided by three basic principles aimed at mastering technique, progressing in working weights, following a plan and not experimenting. Such an approach will not only prevent the development of unpleasant situations, but also ensure the achievement of the set goal, no matter how unattainable it may seem.

Be sure to read about it

The decision to go in for sports has been made seriously and for a long time, a subscription to the fitness club has been prepared, a new uniform has been ironed... It seems that you have everything to make your life truly healthy, filled with the triumph of victories and the joy of sports achievements! But before you start active training, learn all about the mistakes that beginners make! And then all efforts on the sports field will give not just an excellent result, but an example worthy of imitation!

Going to a fitness club or gym on your own is not the best idea for beginners. Effective training requires clear goals and instructions. Therefore, at first it is better to study in the company of like-minded people or a personal trainer. This way you will know exactly how to structure your workout correctly, which muscle groups to work, what to give priority to, and which exercises to leave for later.

Under the guidance of an experienced trainer, even a short-term workout will give better results than a 3-hour attempt by a beginner to “quickly get in shape.” Know: going to the gym without a clear program is the prerogative of “advanced” athletes, but beginners need motivation and a plan - what to do and in what order.

Mistake 2: Time-tested program

If each workout is exactly the same as the previous session and this goes on for a long time, every day you are less and less likely to get good results from fitness. Firstly, because strictly defined muscle groups work. If the training is done incorrectly, some muscles are constantly left without work. Secondly, sooner or later the muscles get used to the load, and then there is no progress in training.

To achieve greater results in the gym, you need to experiment - increase the intensity or pace, switch to other exercises, set new peaks and conquer them.

Mistake 3: Unhealthy Ambition

Many beginners, wanting to quickly get an ideal body, strive to do as much as possible in one workout. They work hard on themselves and leave the fitness club in a state of exhaustion. Meanwhile, all this is fraught with muscle strain and injury. Severe pain after training is not an indicator of effectiveness, but evidence that something went wrong!

Intense training should always be combined with moderate activity, alternating complex and simple complexes. During training, the body also needs rest, so slowing down the pace is justified.

Long breaks between training complexes, exercises and sets significantly reduce the effectiveness of classes in general. The optimal amount of time to allow the body to rest is 1-1.5 minutes. If necessary, the coach can extend it, while reducing the number of such breaks. When going to training, you must understand that you are going to work. And you will rest afterwards, but with a feeling of accomplishment.

Mistake 5: Inability to work with exercise equipment

Modern exercise machines, available in most gyms, are usually equipped with a small instruction manual on how to exercise on them. But this simple scheme is often not enough. To exercise on the machine correctly, you need to know how much weight you are allowed to lift, how many times you can do it, what the angle of inclination should be and how many approaches you can perform. A fitness instructor can provide all the necessary information; it is important to contact him for advice in a timely manner. Otherwise, you may unknowingly get seriously injured. And remember: the problem is not always visible immediately; sometimes it makes itself felt after some time, when greater harm to health has already been caused.

Mistake 6: Without sports nutrition - nowhere!

Many athletes who train daily unreasonably believe that without sports nutrition they would not be able to achieve good results, which means that it must be consumed daily. Newcomers also share the same opinion. As soon as they touch the dumbbells with their hands or lift the minimum weight on the machine, they ask the “enlightened ones” what supplements they should include in their diet.

In fact, there is no need to get a heavy dose of vitamins, protein, creatine and other supplements in a beginner's diet. Moreover, even professional athletes do not always need sports nutrition. It was created mainly to help a professional cope with a serious load, so it is relevant when preparing for marathons, competitions and other similar events.

Mistake 7: Fitness beyond your age

Fitness is useful at any age, but in each specific case it must be selected individually. So, mature women are better off avoiding exhausting jumping exercises, since there is a very high risk of injury. And for young girls before the completion of puberty, some elements of Belly Dance are contraindicated, due to the fact that they can cause disturbances in the functioning of the pelvic organs. There are programs that are suitable for everyone and those that can only be practiced if you are in excellent health. But in any case, you can find “your niche,” and it is best to look for it in the company of a professional.

The effectiveness of training in the gym largely depends on how knowledgeable a person is in the area in which he is engaged. Very often, beginners neglect theory, while this is where they need to start. To tighten your body, lose weight, gain flexibility and grace, as well as increase endurance and strength, you need basic knowledge of anatomy (location and names of muscles), the basics of proper nutrition, and the ability to perform basic exercises technically accurately. Specialized literature and instructions from a trainer will help you obtain the necessary minimum information.

Error 9: Lack of progress

The main goal of any workout is to improve the body's health. You need to practice constantly, maintaining the achieved results. If you do not complicate your training program, do not include additional points and new complexes in it, soon the effectiveness of your training will decrease and a plateau effect will occur.

To prevent this from happening, you need to increase the number of approaches, the number of repetitions of exercises, or take on more weight. The training program should be reviewed at least once a month.

Mistake 10: No fun in activities

An important condition for leading a healthy lifestyle is to practice it with pleasure, otherwise it will not become a part of your life. If the atmosphere of the gym seems heavy and stuffy to you, the pool is cold, and the monotonous movements at dance irritate you, that’s okay! Experiment and find a sport you like.

Find an activity that you will enjoy doing not only now, but also in a year and throughout your life. But keep in mind that the approach to the same sport practiced by different coaches can vary greatly. Don't judge superficially! And try to find “your” instructor! And then a little later you will share with him the joy of your victories.

“A healthy mind in a healthy body,” people say. And this is perhaps the most correct setting for every day! Taking confident steps on the path to youth, health and longevity, pay full attention to the word of the professionals! So that you don’t feel constrained in the gym and are not overcome by boredom, we reveal the nuances of interesting and effective workouts!

Elena Appba, functional diagnostics expert, obstetrician-gynecologist

The promotion of a healthy lifestyle and the pro-Western orientation of society has led to the development of the fitness industry throughout the world, including in the Russian Federation. The health benefits of visiting fitness clubs are beyond doubt in the minds of people, but the vast majority do not have an accurate understanding of where to start, how to competently structure the training process and minimize health risks. Often, novice athletes do not think about which exercises can be performed and which can cause irreparable harm to health and even lead to disability.

It is necessary to take into account a number of factors - age, level of preparedness, presence of bad habits, somatic status, duration of the period of physical inactivity (that is, lack of physical activity), body composition (ratio of fat and lean mass in the body). I'll tell you how to build an effective workout! Don't repeat other people's mistakes:

Mistake 11: Lack of a clear understanding of training goals

Among the goals are the following: recovery, maintaining muscle tone, losing weight, gaining muscle mass, increasing endurance, correcting posture, developing flexibility, expressing emotions and good mood, mastering various areas (dancing, martial arts, swimming), preparing for participation in competitions.

Depending on the chosen goals, a training plan is drawn up. It is important to understand what will be the priority task. The desire to achieve everything at once leads to scattering of attention and delaying the achievement of results.

A consultation with a fitness club doctor will allow you to determine your physical status (including the presence of cardiovascular diseases, metabolic disorders, nuances of the musculoskeletal system, injuries and surgeries in history), direct the training process, give a basic idea of ​​the training itself, minimize risks, give useful medical advice to trainers about a person’s health status.

Error 13: Ignoring annual medical examinations

Consultation with a specialist in functional diagnostics is, of course, important, but without the availability of special equipment and skills, as well as laboratory diagnostics, it is not possible to gain a complete understanding of the state of health.

The benefits of screening methods have proven effectiveness. Thanks to screenings, it is possible to detect diseases at the earliest stages, when they can still be corrected without developing complications. Knowing your body and yourself is the key to minimizing the risks of possible complications. This should be remembered!

Mistake 14: Not measuring body composition

Bioimpedance body analysis, developed in the mid-twentieth century and used in professional sports, allows you to determine body composition (the amount of muscle, fat, water in the body, the presence of edema, metabolism, basal metabolic rate), and also understand whether a person is eating properly.

The method is based on conducting a safe, low-voltage electric current through the body, and, due to the fact that different tissues have different resistance, it is possible to determine the composition of the body. This information is necessary for the trainer to draw up a training program and increase its effectiveness in the future. It is recommended to repeat the study every 2-3 months of regular exercise.

Mistake 15: Overestimating your level of preparedness

"I can! Me myself! What’s so complicated about it!?” - this is exactly what the words of people say who overestimate their capabilities and do not have a correct understanding of sports culture. The construction of the initial stage is the basis for further training. Mistakes already at the first stages can have irreversible consequences for health. The maximum heart rate during cardio training should not exceed the maximum value, which is calculated based on the results of a stress test in the gym.

Nature has designed humans in such a way that the body must receive the required amount of nutrients. If this is not the case, the functioning of organs and systems is disrupted.

Nutrition should be balanced. Protein is a structural component of cells, and if it is insufficiently supplied to the body, new cells are not built, which leads to the fact that the body begins to “eat itself” during training and muscle tissue does not build up. Long and short carbohydrates are a valuable source of energy for both physical and mental activity. Insufficient intake of fat leads to disruption of hormonal status and absorption of vitamins from the intestinal tract.

The gold standard for weight loss is a balance between poor nutrition and intense exercise. If metabolic disorders (diseases of the endocrine system) are detected, it is necessary to undergo tests and consult with an endocrinologist.

Mistake 17: Jet lag

Biological rhythms influence all processes occurring in the body. Proper alternation of sleep and wakefulness allows you to restore strength for further functioning and expenditure of resources. The most beneficial sleep is from 22:00 to 02:00 at night, this is due to the production of the hormone melatonin, which is responsible for the fullness of sleep and adaptation of the body. In this case, the duration of sleep should be 8 hours.

The modern pace of life, large cities dictate their conditions. Irregular working hours and constant stress lead to lack of sleep at the most useful time, insomnia. Disruption of hormone production occurs primarily in women, which is where many problems with conception arise.

It also happens that a person has the opportunity to train only at night. When choosing between such training and no training at all, you should opt for physical activity. According to WHO standards, the minimum number of steps per day is 8000. Movement is life!

Error 18: Dosing physical activity

Competent construction of the training process is fundamental in achieving your goals. There are a number of nuances, ranging from the choice of exercise equipment, the technique of performing exercises and the weight used, ending with the distance at which to place your arms and legs, how many approaches and repetitions to perform. In this case, the key point will be abilities, knowledge of physiology and physical culture, training process design, coach experience, continuous improvement, as well as your individual compatibility.

Error 19: Improper breathing

Breathing is a process as natural and inseparable from life as the beating of the heart, which is why not every person thinks about how to correctly alternate inhalation and exhalation.

Proper breathing when performing physical activity not only makes it easier to perform exercises, but also reduces the load on the respiratory and cardiovascular systems and increases the effectiveness of training. Involuntary holding of breath leads to oxygen starvation of tissues, the launch of anaerobic oxidation processes, dizziness and even loss of consciousness due to brain hypoxia, and increased blood pressure.

Currently, running has become especially popular; running has become fashionable. Charity races and sports marathons are regularly held. Now no one can be surprised by runners in parks, on the streets, and embankments of the city. The benefits of running do not always outweigh the harm it causes.

Before introducing running into your exercise program and making it part of your lifestyle, consult with a specialist. If there are no contraindications to running, you need to start by establishing your running technique. The contact of the foot with the surface should be smooth to reduce the load on the musculoskeletal system. Under no circumstances should you land on your heel.

Running is contraindicated for people with excess body weight - all this puts a “shock” load on the spinal column and joints, which leads to tissue wear. For weight loss, the most effective way is to walk in the zone of maximum effective heart rate with regular changes in the inclination of the surface to reduce the load on the ligaments and joints.

Error 21: Wrong selection of clothes and shoes for sports

Clothing should be comfortable and not make it difficult to perform certain exercises. Modern breathable fabrics allow you to regulate heat exchange, as a result of which the body does not overheat.

The most important and therefore difficult thing is to choose the right shoes with foot support and shock absorption. Sneakers should only be selected by an experienced specialist, and this is something you cannot skimp on. When choosing, you should be guided by how the training process will be structured - whether it will be strength training, cardio exercise or group programs. There is a shoe for every purpose.

Mistake 22: Chaotic attendance at classes

In any field of activity, consistency is necessary. Chaotic attendance at classes and long breaks lead to the fact that each workout is perceived by the body as stress, which leads to psychological discomfort, fatigue, and bad mood. Physical activity speeds up metabolism for 48 hours, which is why training 3-4 times a week is considered optimal.

Mistake 23: Exercises “by force”

The stereotypical opinion that without pain there will be no result is firmly rooted in the mind. This idea is rooted in professional sports, where achieving results is really associated with continuous overcoming oneself, exhausting training, and achieving beyond results. For a person just starting to play sports or doing it for himself (“keepfit”), the load should be carefully dosed. The occurrence of physical discomfort during exercise can lead to damage to muscles, tendons, ligaments and joints - their tearing, rupture, separation, which will require a complex of medical interventions, including surgical treatment.

Society is split into two camps - opponents and supporters of sports nutrition.

What is sports nutrition? These are food products designed specifically for people involved in sports, which increases the body's resource capacity, makes it more resilient and allows you to build muscle mass in a short time.

It should be remembered that before you start using it, you must exclude the presence of contraindications, including individual allergic reactions to the components, carefully calculate the dosage based on your diet and the nature of your training, and consult with a trainer.

To summarize, it should be said that the approach to training should be reasonable and comprehensive, without overestimating one’s strengths and capabilities. I wish you successful training!

Expert commentary

By training once a week or from time to time, a person not only prevents the body from progressing, but also increases the likelihood of injury. Particularly vulnerable in this regard are the ligamentous apparatus and joints, which adapt to the load more slowly than muscles.

I will tell you how to properly exercise and recover after training, and plan new activities:

Mistake 25: Lifting heavy weights without warming up

Beginners, seeing a large number of different equipment, begin to randomly engage in strength exercises. Our ligaments are designed in much the same way as very dense rubber bands, only the rubber has constant elasticity, and the ligaments in a calm state are compressed and susceptible to sudden loads.

In order to warm up the ligaments, you need to do at least one approach with minimal weight. Also, before performing exercises on a specific muscle group (for example, arms), you can do warm-up exercises with small dumbbells. If a person exercises without warming up for the first time, this may not lead to any consequences, but with regular heavy training, this can lead to premature wear of the ligaments, injuries and even tissue ruptures.

Mistake 26: Not stretching after a hard workout

Stretching is less important than warming up before a workout, but by neglecting it, beginners will inhibit muscle development. The fact is that after intense exercise, a number of specific chemical elements accumulate in the muscle, one of which is lactate, or in common parlance “lactic acid”. It is because of this that the next day after training, the muscles begin to ache. Stretching helps distribute lactate throughout the body and, in addition to partially eliminating pain, helps evenly distribute the healing elements secreted by the body throughout the muscle tissue. Stretching also helps strengthen ligaments and restore their elasticity after heavy training.

Mistake 27: Fasting before training

Many beginners, regardless of the goals set for the training process, do not pay enough attention to proper nutrition. Very often, people who set a goal to lose excess weight fast and train intensely. Firstly, this approach will not be effective, since the body will quickly exhaust its resource, and the person will not be able to train further, and, accordingly, will not achieve the goal of losing weight. Secondly, it will simply harm the cardiovascular and other systems of the body.

Adequate sleep is no less important than proper nutrition. During sleep, intensive renewal of the body occurs, not only of the muscles, but also of the nervous system and cardiovascular system; a number of substances and hormones are produced that have an adaptive function and promote the growth of muscle tissue (for example, melatonin and somatotropin). When training, striving to expand the capabilities of your body, do not forget that adherence to circadian rhythms corresponding to the change of day and night is the most important tool for recovery.

Mistake 29: Neglecting technique in favor of trying to lift more weight

The most common mistake in strength training. Dreaming of a quick “buildup,” young people do not care about performing strength exercises correctly. This not only significantly reduces the effectiveness of exercises, since non-target muscle groups are worked, but also leads to injuries and premature wear of joints and ligaments. The most common technical mistake is incorrect squatting with a barbell. It is very important to first learn how to perform regular squats technically correctly, and only then lift weights.

Mistake 30: Not watching your breathing when doing strength exercises

The first rule of any power snatch, be it a machine or free weight, is to exhale during the snatch, inhale while lowering. Many girls who previously engaged in aerobic exercise (running, group exercises) sooner or later decide to go to the gym to strengthen their muscles. It is they who are at risk when performing strength exercises, since they train in the absence of an instructor and do not have a complete understanding of breathing techniques during exercise.

Mistake 31: In pursuit of results, do not allow the body to recover properly

At its core, strength training is nothing more than deliberate traumatization of muscles with the aim of their further strengthening and growth during the recovery process. Beginners, setting themselves the goal of quickly gaining physical shape, begin to exercise regularly. But regular training does not mean going to the gym every day! The normal recovery period for leg muscles is 5-7 days, arms recover faster, from 3 days, depending on the load.

The fat layer is unevenly distributed throughout our body, since there are areas where deposits will be more pronounced: the stomach, thighs, buttocks, so there is a common misconception that you need to do exercises on the problem area and “the fat will go away.” But by working on a separate area, a person strengthens and develops muscles, while fat deposits remain in place. Why?

Fat accumulation is an ancient adaptive mechanism. The body is preparing for the fact that at one point “difficult times” will come, it will not be possible to receive nutrients from the outside, which means it needs its own “reserves”. And the biochemical cascade of reactions aimed at using these “reserves” occurs only under certain conditions of energy shortage and the absence of other sources. Favorable conditions for the inclusion of fats in the active process of energy supply to the body are created by moderate aerobic exercise and a balanced diet.

Mistake 33: Not drinking water during exercise

People usually drink water when they are already thirsty. But thirst is already a sign that the body does not have enough water. And under conditions of increased energy consumption, the likelihood of dehydration increases significantly. It is also worth taking into account the fact that regular moderate drinking is more likely to help avoid dehydration than a large volume of liquid before or after training. Experienced athletes recommend making regular drinking breaks part of the training program, and taking 200-300 ml of water every 20 minutes, even if it seems unusual at first.

Mistake 34: Doing strength training on an empty stomach

If you are just discovering the world of sports and strength training, then under no circumstances train on an empty stomach. Many people feel the desire to lose weight quickly, so they believe that by not eating before training, they will be able to achieve their goal faster. On an empty stomach in the morning, you can do a little cardio training; the hormonal background of a person who has just woken up is also conducive to this, but for the full construction of muscles and their proper functioning, we need “building materials” and energy that we get from food. By not providing the body with energy before the upcoming strength training, a beginner increases the likelihood of injury to muscle tissue and contributes to unhealthy fatigue.

Mistake 35: Drinking coffee and energy drinks before and during exercise

It is generally accepted that coffee gives a person energy, but people often do not understand that this drink does not provide energy, but only allows for more intensive use of the body’s own reserves. The same goes for energy drinks. The feeling of a surge of strength after consuming such a product is just the body’s own resources, artificially neglected. After a period of activation launched in this way, the opposite state of exhaustion may occur, with the undesirable effect of overwork, lethargy, and the inability to recover. At the beginning of the journey, you should not “squeeze” the maximum out of your body’s capabilities by resorting to special means; a person should enter the training process gradually and consistently.

Many girls believe that training with weights will immediately turn them into bodybuilders, non-feminine muscles will grow, and their figure will become masculine. This is not true, because the mechanisms of muscle tissue growth are hormonal processes, among other things. The entire biochemistry of the body is controlled by the ratio of hormones circulating in our blood.

Intensive muscle growth in men is explained by the fact that the androgenic hormone testosterone is present in much higher concentrations in the male body than in the female body. A woman is an “estrogen-rich” creature, estrogen “protects” a woman from male muscle volumes and unfeminine proportions, and the competitive form of professional female bodybuilders is achieved artificially with the help of pharmacological drugs.

Mistake 37: Not understanding the difference between sports nutrition and real doping

Unknowing people often call sports nutrition “chemicals,” and they sincerely believe that only professional athletes use it in pursuit of unhealthy achievements. While sports nutrition hardly lives up to this reputation. In the field of professional sports, there are artificially created hormones, stimulants, and adaptogens, but sports nutrition is simply nutrients in an unusual form for us, something that complements the main diet, makes it more balanced, and helps to recover more effectively after intense exercise .

Error 38: Not taking into account the individual characteristics of the body

No matter how much you want quick results and to be like your athlete-idol, you always need to understand the characteristics of your body and listen to your condition. The training process should be different even for people of different body types: some people need to do cardio as often as possible, while others, on the contrary, should use it only as a warm-up before the upcoming strength load. And it is even more important to take into account the state of the nervous system, the cardiovascular system, and the characteristics of the musculoskeletal system, otherwise sports will not only not bring the desired results, but will also cause harm to health.

If you exercise without warming up, you greatly increase the risk of injury and reduce the effectiveness of your workout. In addition, this is how you form the wrong habits.

Warm-up is a mandatory element of training. You can easily get your muscles into working condition by following a simple procedure:

1. Use a massage roller. Such rollers help to thoroughly warm up the muscles of the whole body. Here Lifehacker explained in detail what these tools are and how to use them.
2. Do cardio for five minutes: Briskly walk uphill, exercise on an elliptical trainer or exercise bike. If you are overweight, you should not run - take care of your knees.
3. Be sure to do joint warm-up and dynamic stretching. you will find a video of a good warm-up.

After this, you will be warmed up enough to begin the lesson.

How to create a training program

When you come to the gym, you should already have a clear action plan: what exercises you will do, what muscle groups you will work.

There are a huge number of training programs, but beginners without a coach should not try complex options. To begin with, it is better to limit yourself to sequentially working all muscles.

Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, thighs and abs. If you're going to train twice a week, divide the muscle groups equally. For example, in the first workout, work out the biceps, back, hips and abs, and in the second - triceps, chest, shoulders and buttocks.

Here are some exercises with machines and free weights for different muscle groups.

Exercises for legs and buttocks

Using this simulator, you can move the emphasis on different muscle groups by simply changing the position of your legs on the platform:

1. Legs at the top of the platform - emphasis on the gluteal muscles and hamstrings.
2. Feet at the bottom of the platform - emphasis on quadriceps.
3. Narrow leg stance - emphasis on the outer thigh.
4. Wide stance of the legs - emphasis on the inner thigh.

Leg abduction in the simulator

This exercise works great on the buttocks. Walk your leg back until your shin is parallel to the floor, but do not extend your knees completely. To better work the muscles, lower your leg to its original position slowly.

Squats

This is a basic exercise with a huge number of variations: with a wide stance or on one leg, with a barbell or with dumbbells, from an elevation or with a jump. Lifehacker analyzes in detail the technique of performing squats, and there are several options for squats and other exercises for the hips.

Another exercise with a lot of variations. Lunges can be done with your own weight, with a barbell or with dumbbells, moving around the room or on the spot.

As you lunge, make sure your front knee is directly above your heel. By slightly tilting your body forward, you will shift the emphasis to the buttocks.

This basic exercise works not only the muscles of the hips and buttocks, but also the extensor muscles of the back and trapezius. Start with classic deadlifts, but don't use too much weight.

Here is a video with the technique of performing the exercise:

To add variety to your workouts, explore other glute workouts as well.

Back exercises

This exercise strengthens the back extensor muscles. It warms you up perfectly and prepares you for an important basic exercise - the deadlift.

If you want to pump up your back muscles, and not your legs, start doing the exercise from a position where your body is in a straight line with the machine. Then lift your back, squeezing your shoulder blades together and moving your arms back. Stay in this position for 3-5 seconds.

The key point in this exercise: you need to pull the block not with your hands, but with your back. While pulling, fix your back and squeeze your shoulder blades. The video shows the technique and features of the exercise:

This exercise also helps to effectively pump up your back muscles. The video below explains the execution technique and the main mistakes:

Chest exercises

Bench press

This basic exercise involves the pectoral muscles, triceps, and deltoids. The emphasis can be shifted by changing the grip: bench press with a narrow grip loads the triceps more, and with a wide grip the chest. Also, the emphasis on the chest shifts if you take the barbell with a reverse grip, that is, with your palms facing you.

The video explains the technique of performing the exercise:

This machine allows you to perform exercises that only work the pectoral muscles. Do not straighten your arms completely at the extreme points, perform the exercise smoothly.

Dips with forward bend

If you can't do dips without help yet, use an expander or a special exercise machine for support. To place the emphasis on your chest, tilt your body forward.

The technique of performing the exercise can be seen in the video:

In this you can find chest exercises in pictures.

Triceps Exercises

Try not to spread your elbows out to the sides. If shoulder mobility allows, lower yourself until your elbows are at a 90-degree angle.

Extension of arms on a block

This exercise can be performed with a regular or rope handle. The back is straight, the elbows are located close to the body and do not move.

Exercises for biceps

Standing barbell curl

This is a basic exercise that helps to work your biceps well. Here is a video with the technique of performing the exercise:

Unlike the previous exercise, when lifting the dumbbells, you should rotate your wrists, as this provides additional stress to the biceps. At the bottom, the hands should look at each other, and during the rise, turn towards the body.

Shoulder exercises

Standing chest press

Before this exercise, you should do a dynamic shoulder stretch: pick up a stick or expander and move your straight arms behind your back several times, and then forward again. Do not bend your elbows while stretching. The closer you place your hands, the more effective the stretch will be.

While pressing, move the barbell behind your head. If it stays forward, it will put a lot of stress on the lower back.

When performing the exercise, your elbows should be slightly bent. Do not raise your arms above your shoulders - this can cause impingement syndrome (inflammation of the rotator cuff).

Bent-over dumbbell raises

The body is tilted forward, the back is straight. Hand movements are similar to the previous exercise.

In this section you will find an analysis of the technique of performing other shoulder exercises.

Ab exercises

Elevated leg crunches

By placing your feet on an elevation, you will eliminate unnecessary stress on the iliopsoas muscles and harm to the lower back. If you want to make the exercise more challenging, pick up a medicine ball.

The plank perfectly works all the core muscles. To complicate it, you can place your feet on an unstable support: in loops or on, as shown in the photo.

Hanging Leg Raise

In a simpler version, you need to pull only your knees to your chest.

If this is easy, try lifting your legs straight to the horizontal bar.

How to Choose the Right Weight and Number of Reps

Take such a weight that you can perform the exercise 5-8 times. The last repetitions should be performed with effort. If you can easily do all eight reps, then the selected weight is too light for you.

Perform three sets of 5–10 reps. Rest between sets should be 1–2 minutes, between exercises - 2–3 minutes.

If you are doing exercises without weights, you will need to do more repetitions to properly engage the muscles. For these exercises, perform three sets of 20 repetitions.

After training

After training, be sure to stretch: you need to relax the muscles that worked. In you can find exercises for stretching different muscle groups, and - exercises with expander bands.

From the very first training, you need to pay attention to your nutrition. From this you will learn what to eat before and after training to speed up your progress and not harm your body.

Don't be shy, listen to your body and have fun.

The desire to have a slim, athletic figure is often met with complete confusion and a lack of understanding of how to approach training if you have never exercised before. A properly designed initial program will save the beginner from frustration and waste of time.

Select a training goal

First of all, it is necessary to clearly formulate and define the goal of the training program. This will allow you to approach load planning from the right angle and get the desired result.

The most common mistake of beginners is the desire to become strong and huge at once, and to get the coveted sculpted abs on the stomach. These are three completely different tasks and it is best to work on each of them separately.

For example, to gain muscle mass, an athlete needs to receive more calories than the body is able to expend - this is the only way the muscles will grow. Moreover, different body types with different metabolic rates will need different amounts of kilocalories, respectively. But in any case, you will still need more than the daily norm.

Working on relief involves a radically opposite approach. When choosing this particular goal, the athlete must spend much more energy than enters his body.

Relief muscle volume is undoubtedly beautiful, but drying has a negative effect on strength indicators. So, working on strength and relief is the same Sisyphean work as simultaneous work on relief and mass.

Strength indicators are based on the efficient functioning of the nervous system, and not on the beauty of the muscles. It is not for nothing that weightlifters and powerlifters, as soon as they gain weight, increase their results and also significantly lose in efficiency as soon as the athlete’s weight begins to decrease.

The key to any successful workout is warming up. By spending just 5 minutes on the treadmill and slightly stretching your joints with simple exercises, you will warm up and prepare your body for further, more serious, loads.

Beginners should not train more than 2-3 times a week. In the case of daily training, the athlete’s body will be seriously overworked and will not be able to find the strength for normal recovery.

At the initial stage, it is best to do the exercise 3 times (approaches), and the weight is selected so that the performer is able to perform 12 to 15 repetitions in one approach.

You shouldn’t get hung up on just one training regimen - due to the body’s ability to quickly get used to monotonous exercises, the effectiveness of exercise can significantly decrease.

Don't try to load yourself with training to the maximum from the very first lesson. The quieter you go, the further you'll get. A gradual increase in intensity will allow the body to adapt to the stress and improve health.

Do not forget also that nutrition and time for rest play an important role in the formation of a sporty and fit silhouette.

Always remember about the technique of performing exercises. If you do it incorrectly, at best the training will be ineffective, at worst you can seriously harm yourself.

Learn the technique and never hesitate to ask the trainer at your gym for advice. It’s a shame not to “not know,” it’s a shame not to want to know.

Training frequency

Daily, frequent training is just as undesirable as infrequent or no training at all.

High frequency of training does not allow muscles to recover even to the original level, not to mention the growth of performance. The result of such training is a worsening of the condition of muscle groups with each subsequent workout and overtraining.

There are, of course, special training programs in which classes are held every day. However, it is better to leave them to the professionals.

Low frequency of training, in turn, reduces the effectiveness of training, since the opportunity to play sports during the onset of supercompensation phase is lost.

Based on the fact that it takes 2 to 4 days to restore muscle tissue, the most optimal strength training schedule is to exercise 2-3 times a week.

Duration of training

Depending on the athlete's goals, the duration of training may vary.

Training sessions for bulking can last from 1.5 to 2 hours, as the athlete needs time to rest between sets. And workouts aimed at losing weight are only effective if they last from 30 to 60 minutes.

Excessively prolonged training forces the body to produce cortisol, a hormone that destroys muscle tissue and contributes to overtraining.

Where to start training?

A beginner's training is divided into two main approaches and a lot of intermediate ones between them. There are a great many muscles in the human body and they can be trained all at once, or in batches or splits.

In the first case, the approach is gentle and consists of circular “fulbadi” training. To strengthen the ligaments, get used to the loads and start processes in the body associated with training, novice athletes need to train for 1 to 3 months with virtually no free weights.

The second approach, splits with free weights and a base, is considered quite severe. With this approach, trainers recommend dividing muscles into three groups and loading each of them on a certain day of the week.

For beginners, it is recommended to start training with aerobic exercise. Running, swimming, brisk walking, and aerobics will allow your body to become accustomed to the stress and prepare it for high-intensity training. This stage of training lasts from 2 to 4 weeks.

Training program for beginners

Day one – back muscles and biceps:

• (5 sets of 5 reps)
• (3 sets with maximum reps)
• Military press (3 sets of 8 reps)
• Bent-over dumbbell raises (2 sets of 12 reps)
• Hitch

Style Summary

Regular training, proper nutrition and the necessary rest for muscle recovery will allow any novice athlete to achieve the desired toned athletic silhouette without irritable fatigue and work calluses. The rule of three “Ps” - plan, gradualism, proper nutrition.