The system of training in the rocking chair. Training program for beginners - what is important to know

When you first come to the gym, you don't know what to start. There are a lot of simulators, inflated guys and fit slender girls walk around. You are lost. In this case, the beginner training program will help you!

Start of classes

Start training at gym- it's not easy. This is a whole world of weights and muscles, strong people.

Usually the programs are made by the trainer of the fitness club you came to. The service is paid. We recommend for the first time (for a month) to take individual training so that your coach will give you correct technique exercise.

Training in the gym for beginners is an unsafe process, because the body is not yet used to stress. Therefore, at first it is better to practice under supervision.

It makes sense that movements such as squatting or advancing have more use in the general context. But for correcting some problems or asymmetries, the Extensor Chair is very interesting. In addition, because it is a device, it allows some adjustments to be made to improve the effects.

Achieving concentric failure is safer: The fact that the extension chair allows a little “help” in the knee lengthening movement, even when training alone, allows concentric failure and, in some cases, increased work.

It's important not to be shy about asking questions. You can ask for help any coach working in this club or the administrator if you are completely at a loss. Of course, only your coach will advise on the intricacies of your program, but another specialist may well answer the question of how to use the simulator or where to drink water.

To correctly draw up a program, a coach must know:

1. Human anatomy, features of muscle functioning, their location, dangerous moments.
2. Fundamentals of programming for various areas: for recruitment muscle mass, for weight loss, for the growth of strength and so on.
3. Know the technique of exercising most of the training elements, understand why this or that exercise is being done.
4. Ideally, if the coach has a specialized higher education.

What usually happens in the halls: a person comes to study after reading various tips on the Internet. Often with a ready-made program that no one has adapted for his individual characteristics. It is good if this person asks the trainer to show each exercise. Usually, people try to get by solely with video tutorials. This is the wrong approach!

Remember that everything that is universal cannot be perfect. For the general reader, you can only give an example program, which can be guided by as a basis. But the best results are achieved with individual work.

Programming for beginners

There are a lot of fitness clubs around the world today. Each of them has several trainers. Some clubs have serious requirements for the selection of instructor candidates. But there are also unscrupulous owners of sports facilities who select only according to outward appearance, not paying attention to experience, knowledge, education.

For beginners, bodybuilding is a whole world in which you want to achieve everything quickly, try everything. Beginners think this way: in order for muscles to grow faster, you need to work with large weights... Their muscles are not ready for this, as a result of which people get injured and abandon gyms for good.

Principle 1: gradualism is the foundation of safety

Training programs for newbies in the gym should take into account the unpreparedness of the human body. It so happens that inexperienced trainers will load you into the very first workout, make you do 3 approaches 10 times basic exercises(sometimes squats and bench press will be done in one day).

And all this is done with the scales, on the redistribution of your forces.

As a result:

• For a week after training, you cannot bend and straighten your arms and legs.
• You have a fever due to extensive inflammation in your muscles.

After that, will there still be a desire to train further? Few have.

Getting started in the gym should always be gradual!

Throughout the workout, it is necessary to observe the beginner how he works with the proposed weights. The selection of weights in this case is very dynamic. Light, at first glance, the weight can be heavy and vice versa. You need to keep your finger on the pulse all the time, to notice everything in time.

The first month should not be given to a beginner hard exercise... It is necessary to gradually accustom his muscles to work.

Beginner workouts in the gym should consist of 5-6 exercises, each of which has no more than 2-3 sets. Basic exercises should be started with 2 sets.

The first week should be gentle so that the beginner can come to the next workout. If his muscles are immediately loaded, he will recover for a week, and this should not be allowed. The first workout should be introductory, not killing.

Principle 2: base first

Usually guys come to the gym to build muscle, to get bulky. They need a weight training program for beginners. It should include basic exercises.

For example, here's a basic training program for beginners:

1. Cardio 5-7 minutes (running).
2. Bench press lying: 2 to 10.
3. Breeding dumbbells lying: 2 to 10.
4. Extension of arms on the block: 2 to 10.
5. Dumbbell press from behind the head: 2 to 10.
6. Press: 3 to 10.

1. Cardio 5-7 minutes (exercise bike).
2. Empty Bar Squat: 2 to 10.
3. Leg press in the simulator: 2 to 10.
4. Seated dumbbell press: 2 to 10.
5. Row bar to chin: 2 to 10.
6. Press: 2 to 15.

1. Cardio (running) 5-7 minutes.
2. Hyperextension 2 to 15.
3. Upper block pull: 2 to 10.
4. Lower block pull: 2 to 10.
5. Curl of arms with a bar for biceps: 2 to 10.
6. Hammer: 2 to 10.
7. Press: 3 to 10

In the first week, you need to do 2 sets. In the second week, you can add a third set to all those exercises where there were 2 of them.

A separate material on our website is devoted to how to choose a weight for training. You can familiarize yourself with it.

Trainers need to be careful to ensure that the trainee performs the entire set of exercises correctly.

On the second day, the cardio workout is carried out on an exercise bike. This is necessary so that the legs are not so tired from running, as in front of the squat.

Principle 3: Preparing Your Muscles for Heavy Exercise

Have you noticed that there is no deadlift on Day 3? Although, it would seem, should be there when it comes to the base.

The fact is that in the first month you need to strengthen the muscles of the body, legs and only then start mastering the deadlift technique.

In particular, therefore, squats are done with an empty bar for a month.

If the squat is not given the first or even the tenth time, you can try doing it in the Smith machine. In extreme cases, limit yourself to the leg press.

The first month does not need to be included in the program difficult exercises... Bodybuilding for beginners is about preparing the body for a load.

Initially, the coach should identify the purpose of the beginner's visit to the gym. The further strategy of action will depend on this.

But, regardless of the goal, the first month a beginner is engaged in classic program strengthening muscles. Further, it is already possible to individually profile the training complexes.

For example, a workout program for gaining mass will contain a minimum of cardio elements, few reps, basic exercises with heavy weights.

Principle 4: do no harm

If you want to do mass training at home, and not in the fitness room, then in the absence of experience, this is again the wrong approach.

A training program for beginners should be written by a professional. In addition, you must have a clear understanding of how to perform each exercise. And the coach must control so that you do them correctly. There will be no such control at home. Even by putting a mirror on, and doing everything as shown in the video tutorial, you may be doing something wrong. This will lead to injury in the future.

Any power training for beginners, should be supervised by a more experienced person. Otherwise, you can violate one of the main principles of the training - “do no harm”.

• Do not rush.
• Learn technique on light weights.
• Get a good rest between workouts.
• Listen only experienced athletes... A friend who has been studying for six months is unlikely to be able to help.

Workouts outside the gym

The training program for beginners outside the gym is tailored to the individual characteristics of the person, just like when working in the gym. Whether it is running or working on horizontal bars, an individual approach is important.

Everywhere you need to observe the principle of "do no harm" and "do not rush". This is the foundation of safe training.

How to start training outside the gym? Likewise with the warm-up. If you are a jogger, you don't need cardio in advance. Warming up before running involves elements of joint gymnastics. In all other cases, it is necessary to carefully prepare the body for work and raise the pulse.

Mistakes of trainers

For beginners, the training program is important, and it is unacceptable for a beginner to compile it himself if he does not have the proper experience and knowledge.

The literacy of the compiled program will determine the result to which you come. However, people who work in fitness clubs are not always the gurus of their field.

A beginner, unfamiliar with the world of iron, focuses on the size of the muscles and the relief of the coach's figure. That is, the healthier the coach, the more he will inspire confidence. A beginner does not know that impressive dimensions could be achieved thanks to the use of steroid drugs, pharmacology. That is, the coach has achieved good results, but he can, alas, not always tell how to achieve something without chemistry.

This is what the main problem- an experienced jock is not always an experienced coach. He may recommend a chemistry program that is not suitable for straight athletes. In the case of chemists, the program will work great, and in the second case, the beginner will waste time, will not achieve desired result... He wanted a bicep of 50 cm, but got an increase to the existing result of only 1 cm. Without knowing these subtleties, you might think that the beginner has bad genetics, or he did the exercises incorrectly. But this is not the case.

Therefore, when contacting a person for a program, focus on the fact that you are interested in natural weight gain.

Irresponsible attitude to the health of a beginner

Many people suffer from back pain. They are advised to strengthen their back, start going to the gym. it correct recommendation because you need to train your back and abs. Then the load on the spine will be less, the pinching of the nerves will pass. The muscular corset will provide comfortable cushioning when jumping and moving.

What do the trainers do: a person complained of lumbar osteochondrosis or hernia. And he was told to do deadlift. You probably already guess how this will all end.

Of course, with a careful attitude from the instructor, everything will be fine, the person will be able to heal his back. But in some cases there is no such control, most beginners walk in gyms by themselves. Newbie and deadlift- an explosive mixture, after the explosion of which an injured lower back remains.

The same goes for squats. Wrong technique, rush to choose the weight - and now, the beginner is already at the neurologist's appointment.

Why is the program not working?

It also happens that a well-designed program did not lead a person to his dream. 3 months have passed, and the weight is still at an undesirable level, the biceps are not of the same volume, the bench press has not grown to 100 kg.

All this can be for two reasons:

1. There are indeed bugs in the program.
2. The problem is not with the program, but with the newbie.

We have already talked about the first part of the question. Now let's take a quick look at what depends on the beginner himself.

1. Training quality, discipline, adherence to recommendations.
2. Good nutrition.
3. Adequate healthy sleep.

How responsibly a beginner approaches training determines 70% of success. Remember this! And the gym and the trainer are just good helpers and stimulants.

It is very difficult for beginners in the gym to decide on the choice of exercises to perform, especially if they do it without a coach. Most often, novice athletes focus on cardio and isolation exercises for each muscle group, forgetting about more effective method- performing basic exercises.

And in vain, because it is the base that helps us create an ideal figure with a low percentage of fat and big amount relief muscles.

What are basic exercises?

Basic exercises are exercises that involve several muscle groups in the work at once. They have many advantages, among which we can highlight:

• Acceleration of metabolism;
• Increasing the strength and endurance of the body;
• Uniform work on the whole body;
• The ability to build beautiful and large muscles;
• Starting the fat burning process.

Due to its complexity and a large number of the energy expended, basic exercises help both build muscle and burn fat, depending on the amount of food you eat. That is why everyone should include them in their workouts.

1. Your workout should definitely start with a warm-up! Do light exercise with own weight all muscle groups, or walk on the treadmill at an average speed for 10 minutes. This will help you warm up your muscles and avoid the risk of injury, as well as prepare your body for more intense work.
2. After completing the warm-up, you need to start the basic exercises. It is best if you do 2-3 basic exercises and 2-3 isolation exercises in 1 workout. You don't need to do more.
3. Try to focus on the quality of the exercise you are doing, rather than the quantity. It is very important to follow the correct technique so as not to injure the joints and ligaments.
4. It is best to end the lesson with a hitch and a little stretch. This method will help you smoothly release your muscles from work and minimize pain the next day.

Basic muscle exercises

The choice of exercises must be approached competently, the main thing is to decide with which muscle group you will work today. Based on this, it is worth choosing a base and building a training plan.

Back exercises

One of the best basic exercises that perfectly works the muscles of the back, glutes, hamstrings, strengthens the lower back and uses the arms. It allows you to proportionally develop all muscle groups.

To perform the deadlift, stand up straight, pick up a bar with pancakes, your legs are narrowly set, your back is absolutely straight, your knees are bent quite a bit. Slowly bend forward, while the barbell seems to slide along your legs, deflection in the lumbar region is observed. Having reached the lowest point, linger in it for a couple of counts and then rise up again.

An easier version of the deadlift is to perform an exercise with dumbbells. His technique is similar to the previous version, only instead of a barbell in the hands of a dumbbell.

Bent over rows help build beautiful and harmonious shoulder and back muscles. To perform the deadlift, bend your knees at an angle of about 10 degrees and place your feet shoulder-width apart, hold the bar with your arms outstretched and bend at an angle of approximately 30 degrees with your gaze looking forward. As you inhale, pull the bar straight up to your stomach, as you exhale, lower it again onto your outstretched arms.

Be careful to only pull the bar with your latissimus dorsi, not your arms. Your elbows should be strictly fixed; in no case should you slouch your back.

Exercises for the pectoral muscles

You can do push-ups with the same efficiency both in the gym and at home. So if for some reason you are temporarily unable to go to the gym, then push-ups will compensate you full workout on the chest.

Lie on a gym mat, place your arms in a wide grip and bend them at the elbows. The body weight is supported on the feet and bent arms, the back, head and legs are in one straight line. Lift up, straightening your arms and at the same time, leaving your back straight, then lower yourself to the starting position.

Girls can choose an easier type of push-ups for themselves - push-ups from the knees.

Exercise for the full and harmonious development of the broadest muscle of the back, chest, shoulders and biceps. Lie on a horizontal bench with your feet flat on the floor.

With a wide grip, grab the barbell and slowly remove it from the support on outstretched arms. Then slowly lower the bar parallel to your chest, keeping your elbows moving in a well-defined trajectory. As you exhale, squeeze the weight back and hold it for a few seconds at the highest point.

The advantage of this exercise is that you can vary the impact on the top or bottom of the chest. For more work of the upper pectoral muscle, take a bench with a slight incline, and a regular bench will use your entire chest.

Exercises for biceps

When doing pull-ups, several muscle groups: all muscles of the back and biceps. To do this, grab the bar with a straight grip, hands are 3-4 cm apart.

Pull up with the effort of your arms and back, bending your elbows until your head is on top of the bar. Then go down in the same way.

The exercise can be made much easier by doing it in a gravitron, where you can put a small counterweight.

Triceps exercises

Stand with your back to the bench, rest against it with the palms of straight arms, while your legs rest on the floor, and the rest of the body is suspended in the air. Bend your arms at the elbow and lower your hips down, then begin to return to starting position... Reverse push-ups affect not only the triceps, but also the upper part pectoral muscles.

Lie on a horizontal bench with your feet resting on the floor, and your buttocks and shoulder blades pressed to the surface. The bar is at the top on outstretched arms above chest level. Then, while inhaling, lower the projectile behind your head, bending your elbows. You should feel how your triceps work and stretch.

Shoulder exercises

Sit on a horizontal bench with your back straight, feet resting on the floor surface. Take dumbbells in both hands, bend the elbow joint and lift the dumbbells to shoulder level. Now, as you exhale, squeeze the dumbbells up until they stop, then return to the starting position. Pay attention to the following points:

1. The back is perfectly straight all the time;
2. The elbows move along a strictly defined trajectory;
3. At the highest point, the dumbbells are very close.

Stand straight with your feet together, and take the dumbbells with the weight you need in both hands. As you exhale, bend your elbows slightly, and then spread your arms to the sides until they are parallel to the floor. Hold at the highest point and just as slowly lower the projectile down. Keep track of the situation lumbar and back, it must remain straight all the time!

On the abdominal muscles

One of the most wonderful exercises that harmoniously works the muscles of the press, back, back surface hips. Lie on a gymnastic mat, bend your elbows. Shift your body weight with bent arms and feet, back, head and legs in a straight line.

Hold this position for 30 seconds or longer.

Other exercise options are one-arm plank, alternate-arm plank, and one-leg plank.

Lie on a horizontal mat with your legs bent at the knees, arms behind your head. Connect your right elbow to your left knee while doing a twist, then vice versa. Do the exercise at a fast pace to get a good feel for the work of all abdominal muscles.

On the muscles of the legs

This is an excellent basic exercise that will help you work all your lower muscles evenly. Sit on the bench press with your back and head in contact with the support, knees bent, feet on the platform. As you exhale, squeeze the platform until it stops, then bend your knees again and lower the platform.

If you want to focus on gluteal muscles, then place your feet on the top edge of the platform, and if on the quads, then on the bottom edge.

Squats

One of the best basic exercises that evenly engages your back, glutes, legs and abs. Place your feet about shoulder-width apart, with your toes out, with your back absolutely straight. Take a bar with pancakes and place it on your shoulders, holding it with your hands, sit down, and then stand up again.

While squatting, your knees should not go beyond your toes, your back remains straight at all times. Also, be sure to squat to parallel with the floor or slightly below.

Workout program for beginners in the gym for a week

Warm up at the beginning of each workout, and stretch or cool down at the end. The program is designed for a beginner who trains 3 times a week. On each training day, we will work the entire body completely in order to achieve harmonious muscle development.

Day 1:

• Barbell squats 4 * 12;
• deadlift 4 * 12;
• pull-ups with a wide grip 4 * 15;
• reverse push-ups 4 * 15;
• thrust of the upper block 4 * 15;
• hanging legs 4 * 20;
• twisting 4 * 20.

Day 2:

• Bench press with a wide grip 4 * 12;
• breeding dumbbells in the direction of 4 * 20;
• forward lunges 4 * 20 on each leg;
• leg press 4 * 15;
• plank 1 minute;
• side crunches 4 * 25.

Day 3:

• Hyperextension 4 * 15;
• squats 4 * 12;
• push-ups 4 * 15;
• French bench press 4 * 15;
• rod rod in a slope 4 * 12;
• twisting 4 * 20;
• plank 1 minute.

1. For beginners, it is recommended to train 3-4 times a week, working out all muscle groups in one workout.
2. You should not chase large weights, first you need to learn how to do exercises with correct technique.
3. Do 2-3 basic exercises and 2-3 isolation exercises per workout.
4. Choose such a weight of the projectile so that the last 2-3 repetitions in the approach are given to you with difficulty.

And of course, do not forget about the full and healthy eating... Include meat, fish, poultry, herbs, vegetables and fruits, cereals, dairy products in your daily menu. After all beautiful body is being built not only in the gym, but also in the kitchen!