13 How to avoid major mistakes newbie in the gym

In the new year, many of us, including us in the Website , has finally decided to work out and bought tickets to a fitness club. But there is little to come - we must also not breaking anything in this difficult matter. To avoid this, our editorial staff in a hurry to share with you tips from professional experts. With these tips, we'll be fully prepared and conquer the gym!

1. To begin with aim to h3>

For any business we undertake with a purpose - the same with training. It is necessary to clearly define for themselves what the result will bring a class in the hall. What to remember about the sport goal:

It must be measurable (ie, lose so many kilograms, or reduce the amount of hands on so many centimeters). Having set the goal is to determine the reasonable period of time to achieve it. It is not necessary to set a new goal, if not achieved the previous one.

2. Write the results of h3>

To do this for a small notebook, which can be fixed:

the original weight and volume; the weight and volume, which aim; circuit training (all the exercises with the number of repetitions and approaches); < the number of reps that really were made, and so on.

3. Eat right h3>

For the body is not "pleased" us in the future with their "soft" stocks, you need to eat right: every 2-3 hours in small portions. This will provide satiety, even if for one meal to eat only 400-500 kcal (it's better than 2 meals a volume of 1000-1500 kcal).

4. Be sure to warm up h3>

Warming up is very important because it:

helps prevent injuries and muscle pain; heats joints; prepares the body for the implementation of more serious exercises; normalizes breathing < / improves flexibility of the body. «little time to practice" - this is not an excuse: better during exercise a good warm up and do some fitness exercises, than to walk like inflexible log.

5. Practising every part of the body h3>

Otherwise, if you only download the press and forget about the back, there will be a muscle imbalance that negatively affect the figure. So you need to create a balanced program, which will:

first exercises to strengthen the muscles of the body; further exercises for problem areas.

6. Gradualism - our friend h3>

When gradual sports training - a very important factor. After all, first we need to teach the body to training, that it is first used to the load. And only then we can increase (again, slowly) and the intensity of the load.

7. For help - to coach h3>

If there are no practical knowledge in the field of fitness (the theory after reading all kinds of literature do not count), it is good to plan lessons with all of our features and goals, it is necessary to turn to a professional trainer. It will assess the overall physical condition and determine the further load order of the exercises, duration of employment.

8. We do not train on an empty stomach h3>

Otherwise, during the training can be faint. Ideal for an hour and a half does not eat protein and carbohydrate foods (such as baked potatoes, grain bread). Why before exercise does not need protein (fish, meat), his human body digests 3-4 hours, so the training will be tough. Well, if you eat and do not succeed, then before the actual occupation can eat a banana and drink a glass of juice.

9. We drink during exercise h3>

If, during the sessions do not drink, you can come dehydrated, and then the effectiveness of training is zero. So do a couple of sips of water every 15-20 minutes.

10. Breathing correctly h3>

"How I can and breathe" - that will not do. Breathing is an important factor in the classroom and at different breathing tense different muscles. Proper breathing technique as follows (do not hold your breath!):

inhale nose (on relaxing); to exhale mouth (in force).

11. Perform exercises with full amplitude h3>

That is, the amplitude of which is the maximum possible in this exercise (eg, squat knees to straighten up to the end): the only way to get a full load when our muscles are completely reduced and fully stretched.

12. No fast pace h3>

Otherwise, the exercise machines will be broken in bodily injury. As it turns out, when people are tired and in a hurry to finish quickly to do the exercise. What to do: Do each exercise consciously from the first to the last second.

13. And, of course, rest h3>

When the daily (and even debilitating) classes can not achieve a better result, as the building and strengthening of muscle tissue does not take place during and after exercise, that is when we rest. The perfect break between weight training - 1-2 days, you can perform cardio or stretching exercises.

Materials: Vladimir Tyunin,
Valentin Annenko Denis Semenihin, Worldfit
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13 How to avoid major mistakes newbie in the gym

2. Write the results of h3> To do this for a small notebook, which can be fixed:

3. Eat right h3> For the body is not "pleased" us in the future with their "soft" stocks, you need to eat right: every 2-3 hours in small portions. This will provide satiety, even if for one meal to eat only 400-500 kcal (it's better than 2 meals a volume of 1000-1500 kcal).

4. Be sure to warm up h3> Warming up is very important because it:

5. Practising every part of the body h3> Otherwise, if you only download the press and forget about the back, there will be a muscle imbalance that negatively affect the figure. So you need to create a balanced program, which will:

6. Gradualism - our friend h3> When gradual sports training - a very important factor. After all, first we need to teach the body to training, that it is first used to the load. And only then we can increase (again, slowly) and the intensity of the load.

9. We drink during exercise h3> If, during the sessions do not drink, you can come dehydrated, and then the effectiveness of training is zero. So do a couple of sips of water every 15-20 minutes.

10. Breathing correctly h3> "How I can and breathe" - that will not do. Breathing is an important factor in the classroom and at different breathing tense different muscles. Proper breathing technique as follows (do not hold your breath!):

11. Perform exercises with full amplitude h3> That is, the amplitude of which is the maximum possible in this exercise (eg, squat knees to straighten up to the end): the only way to get a full load when our muscles are completely reduced and fully stretched.

12. No fast pace h3> Otherwise, the exercise machines will be broken in bodily injury. As it turns out, when people are tired and in a hurry to finish quickly to do the exercise. What to do: Do ​​each exercise consciously from the first to the last second.