How to be engaged in a gym

How to be engaged in a gym

This article will help people who the first time came to the sports hall and do not know with what to begin occupation.

It is required to you

1) About 250 rubles for one visit of the sports hall.
2) Shorts, socks, gym shoes, undershirt :)
3) Diligence.

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Instruction

1

First of all, beginning occupation in a rocking chair, it is necessary to look round and note existence or lack of exercise machines necessary for you. For the first occupation existence of a bar, a dumbbell of various scales, press benches is enough. Whenever possible come into contact with the trainer as it will help to make the approximate program for the first months of trainings and at introduction of new exercises will prompt the correct technology of performance. If for you it is more convenient to come to a rocking chair with already ready plan of trainings, further councils very much will help you.

2

Looked round. Time came to start practical part of training. Further everything will depend on the aims which you pursue, coming to the sports hall. If you need to drive fat, the number of repetitions needs to be increased till 15-20 and to do them at the increased speed with rather small scales.

If you want to increase initial weight, it is necessary to do exercises with big scales. In the following step we will consider general exercises which are recommended to beginners.

3

The list of general exercises is given below. To carry out them it is admissible in any sequence.

1
Knee-bends with a bar. Knee-bends are carried out with the bar which is in advance put on shoulders. Feet on width of shoulders parallel to (to whom as it is convenient). At knee-bend knees visually should not leave for socks. Exercise needs to be carried out with average speed with normal breath. Given exercise develops the lower muscles of a back and a chetyrekhglavy muscle of a hip.

2
Press of a bar lying. On the first to trainings this exercise is recommended to be carried out with a weight below the worker to exclude various type of a trauma.

3
Pullings up by the wide successful fellow perfectly develops back muscles.

4
Press. Bending of a body lying on a flat bench.

5
Press of a bar standing or "The army press" allows to pump over deltoid muscles and all shoulders in general.