Gym for beginners girls
How do I find the right gym to start training?
Today, choosing the right space for your dream is not an easy task. There are many factors that need to be taken into account here, which ultimately affect both the desire to continue training and the overall progress in General.
Choose a gym for sports activities as close to your home as possible. Believe me, after a grueling job, You do not want to go to the other end of the city to do a great effort to squat with a barbell or run a good five kilometers on the simulator. Optimal-choose a room two or three stops from your home. You will always be able to have a good rest after a hard day and with excellent motivation to go to conquer the heights of success.
Remember that the environment in the room itself also plays an important role. To do this, you need to make sure what exactly is waiting for You in this room. Do not waste time and go to the selected "simulator". Talk to a fitness trainer, take a look at the people who are training,and try to understand the atmosphere here. If, for example, the coach is not in a hurry to help those who do not perform the exercises correctly, there is a chance that it will be difficult for You, because you will need to learn all the basics of the exercises yourself, alone. The gym for novice girls in this case can cause negative emotions. And it would be better to listen to them, and turn your eyes to another.
In short, the choice of a fitness room is a complex of all the "but": the professionalism of the coaches, the location of the hall, the atmosphere of the team training. Correlate all the information and decide whether to take a subscription to this hall or not…
Gym for novice girls: which training mode should I choose?
So, if you have decided on the right place, it's time to start studying. Remember: everything depends on you. As a motivation, imagine the surprised faces of friends and girlfriends when you proudly throw up your head and straighten your chest, walk to your workplace in the office… When all your friends will be speechless at the sight of your figure. Agree, what can be better than the enthusiastic views of men and no less enthusiastic views of women colleagues?
The selection of a training regime depends entirely on the available free time and the desire to fulfill your dream. The best option for classes is three times a week, but at least twice a week. The duration of classes is an hour or one and a half.
Warm-up is the key to everything
Today, many representatives of the fair sex at the very beginning of classes often skip the mandatory warm-UPS, which expose their muscles and bones to danger. In this case, the gym and novice girls-a difficult question, because many do not manage to train themselves to perform mandatory "warm-up" exercises.
"Heavy" approaches to squats or working with a barbell can damage your health, which will inevitably lead to unpleasant consequences. Various sprains, dislocations – all this is in the "track record" of those who deliberately decide to immediately start training, skipping the warm-up.
If you are determined to conscientiously and correctly start classes, read the detailed list of sample exercises that will help you properly warm up the body and not cause it harm:
Sit on an exercise bike and turn the pedals in mid-tempo mode. Remember that there is no need to rush anywhere. Your muscles are cold, your body is not ready for a full load, so Your task is to "stir up"it. Perform manipulations of a kind of "trip" for about five minutes.
In order to prepare yourself for strength training, you need to carefully stretch your arms and shoulders. To do this, put your feet shoulder-width apart and perform forward rotations with your hands clockwise and counterclockwise, or "back and forth". You can also take up light dumbbells of 2-3 kilograms and perform the same exercise. This way you will stretch your arms perfectly and prepare yourself for a full and, most importantly, safe workout.
You can also use the so-called "warm-up set". Decide what types of exercises you currently have on the list, then choose a weight twice or even three times less. This will also give you a great workout and allow your muscles to take a normal work load.
A little bit about cardiosense
Getting the figure of your dreams directly depends on a good balanced training program, which must include aerobic exercises. Running, bicycling – related classes at trenazieri. The above-mentioned sports have an excellent effect on the balance of weight and endurance. For this reason, we advise You not to forget about them, because the charge of forces plays an important role in the lessons.
Gym for novice girls: how to improve your tone?
Many visitors to "gyms" often complain about unpleasant flabbiness in their body. As soon as the blood flow to the muscles and organs increases, the weakness and flabbiness are instantly "forgiven" and disappear.
In General, the best way to speed up blood circulation is considered to be intense physical activity. Try to perform all the planned approaches to the simulators, because only in this case You will be able to fully perform all the training and feel Alive with a capital letter.
Training should be performed with a heart rate in the region of 130-140 beats per minute. Such conditions perfectly cope with the "nutrition" of Your limbs, joints and skin. It is worth noting that the implementation of the stated version of training helps to say goodbye to flabbiness and fatigue after one and a half to two months of hard training. In fact, the body gets used to normal conditions during this period, and something else it does not need at all.
We create an effective training program
People's physical abilities and capabilities are different. The common assumption that a young organism is stronger than an adult is fundamentally wrong. It happens when a "lady in years", who has given her whole life to fitness, feels much better than a young girl who recently took a subscription to classes.
For this reason, the selection of the necessary training program depends entirely on the initial capabilities of the person.
A few simple rules that you can always follow to train effectively and bring your body and health in order.
Absolutely any training in the "simulator" must begin with a warm-up. The best option for this is an exercise bike or ellipsoid. Devote just 5-10 minutes to warming up with a heart rate of up to 120 beats per minute.
It is desirable that all muscle groups are involved during the training.
Each exercise should be performed at least three times (three approaches).
In Each approach, you need to perform ten to fifteen repetitions.
1-2 minutes are allocated for rest between approaches.
The total amount of training is about 25-30 sets.
Remember that the figure of your dreams is achievable. Everything depends entirely on your desire, perseverance and aspiration. Set a goal – and achieve it!
