You finally gathered your will into a fist, and bought a gym membership , laziness is behind you, this is already a significant step. Now it's time to move to a new level in the previous parts 1 and 2 we looked at typical mistakes, and today we will continue this, since you should not ruin everything, and there are many typical mistakes. Armed with knowledge, you can bypass all these obstacles.
Extra talk in the gym
You must answer for yourself why you came to
the gym - for work or for conversations. If you want to talk about life and waste your money, then what kind of result can we talk about? During training, you need to breathe correctly, talking usually disrupts your breathing, so it is absolutely unacceptable to talk while doing exercises. Rest between sets should not exceed several minutes, so the less talk - the more benefit. Your optimal workout without cardio in duration should fluctuate around 60-70 minutes, maximum 90 minutes. Short workouts bring little result, too long ones have a bad effect on the muscles.
A constant training program in the gym.
Find a balanced training program for several months or ask a trainer to create one. In this case, he will enlighten you with a clear training plan and possible subsequent results in a month, quarter and six months. Repeatedly changing programs does not always benefit you, as it causes periodization. Periodization is useful with a competent approach, so you need to have a lot of experience to plan it correctly. A radical change
in training causes a decrease in the result, to get rid of the effect of "overtraining" it is best to introduce minor changes. Every week, based on measurements after daily increases in load, a decision is made to adjust your program, but in any case, the core of the program remains unchanged.
Technique in the gym
Correct exercise technique is muscle growth and insurance against injuries. When doing exercises, remember that working with weights should be insured by a friend or trainer (duty trainer). The job of the duty trainer is to help clients in the fitness center.
When planning a workout, you need to know the rule: first of all, you need to do the most difficult work (work with a barbell and weights), these exercises require due attention and maximum coordination, so they are performed when you are still on an energetic rise. In your work, use more basic exercises that involve a large number of muscles. Basic exercises include (deadlift, squats, bench press and pull-ups).
Only after this, switch to performing exercises for individual muscle groups (chest, back, legs, etc.). When performing new exercises that you have not performed before, you should start the exercise with a minimum weight and only then gradually increase it, this is more correct from the point of view of muscle mass growth and maintaining the correct technique.
The number of approaches should fluctuate around 4-5, of which 2-3 are warm-up weights, and the rest are working weights. You choose the warm-up weight, but, as a rule, it consists of 30-70% of the working weight. In order for progress to be visible, you need to increase the working weight evenly, thanks to constant growth, your muscles will be more elastic and pronounced. Remember another pattern: for muscles, not only weight is important, but also the time during which the muscles are under load.
