Any person who comes to the gym for the first time has a lot of questions about how to work out in the gym, how to start, how to draw up a training program correctly, what exercises to do, whether to warm up or not and where to start training in the gym, etc.
A great advantage is initially given to those who work with a personal trainer, since they can give practical advice on the nuances of exercise, nutrition and rest. But, nevertheless, most of the newly minted athletes begin to exercise on their own, most often without having a clear idea of what they are doing, but instead, learning from their own mistakes.
On the one hand, this is not a bad thing, since observing your own body’s response to the training stress is something that many gym goers lack. But, on the other hand, this approach is fraught with various types of injuries that can slow down or even put an end to further progress.
Gym rules and the initial equipment
Clothing for training in the gym should be light, not restraining movement. Shorts or sweatpants with a T-shirt are great. For shoes, sneakers are the best suited.
At the initial stage, no special equipment is required, since the goal is not to work with large weights.
The basic rule of behavior in the gym is not to create situations that can cause injury to other athletes. To do this, you need to fulfill a small condition and to monitor your own workspace:
- Do not do exercises with sports equipment if another practitioner is in the immediate vicinity;
- You should not approach someone who is busy performing any movement, as this is not only dangerous for you, it can also distract the person from performing the exercise.
Starting the workout with a warm up
In order to prepare the body for the work ahead, it is necessary to thoroughly warm up the muscles. Also, after training, it will not be superfluous to cool down so that the body can return to a calm state.
Various swings and rotations in key joints are suitable for a warm-up, these include:
- Neck;
- Shoulders;
- Elbows;
- Wrists;
- Lumbar;
- Hip joints;
- Knees;
During these rotational movements, a lubricating fluid is released in the joints, which protects the joints from injury within the workout.
It can be helpful to do cardio exercises to increase the heart rate. To do this, it will be enough to work out for 5 minutes on a treadmill or twist the pedals of an exercise bike. After the warm-up, you can start on the main training complex. To increase the effectiveness within workouts, many athletes use Clenbuterol in order to enhance their endurance levels. This effective pre-workout substance has become the most widely used for its fat burning properties also.
Training complex for beginners
There are many views on how a beginner’s workout routine should be written in the gym. There are options when the body is worked out in one day, there are also two-day and three-day splits.
At the very beginning of classes, the goal for a novice athlete is to learn the correct technique, learn to feel the muscles working and also prepare the body for more serious stress.
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In the first month of training, one of the best options would be to work out the whole body in one day. Since the working weights will be small, it is worth exercising every other day (for example, Mon-Wed-Fri).
An approximate training plan for beginners is made up of exercises with free weights and light weights, such as in the example below:
- Squats 3 sets of 12 reps;
- Pull-ups 3 sets of 12 reps;
- Bench press 3 sets of 12 reps;
- Army bench press 3 sets of 12 reps;
- Bicep curls 3 sets of 12 reps;
- Push-ups on the uneven bars 3 sets of 12 reps;
- Abdominal crunches 3 sets of 12 reps.
Girls pull-ups and push-ups on the uneven bars should be replaced with similar simulators that reduce the load. The main thing at the initial stage is to work out and wake up all the muscles of the body.
Such a set of exercises for beginners in the gym will allow you to work out all the main muscles in one workout and at this stage, the correct exercise technique is most important.
You can find out the nuances of execution by consulting with a more experienced gym goer, or also read on our website:
- Training program of basic and additional exercises here – recommended after two months of classes in the initial program.
- How to build biceps faster – a lot of exercise.
- Program for lean mass gain – training and nutrition.
- How to make progress beyond the entry-level bench press in this article.
The weights should be such that in the last approach there is no feeling of severe fatigue and such exercises as: the bench press, army press and bicep curls are permissible to perform with an empty bar.
The workout should not last more than an hour, the rest time between sets and exercises is 1 minute. With such an interval of rest, it is quite possible to keep within one hour.
It is also recommended for beginners to do cardio training, as a trained heart will help to achieve excellent results in strength sports in the future. You can combine weight work and a treadmill, or you can do cardio on a separate day.
