Now - the main complex. The first couple of weeks, you probably will not deal with the complex of exercises, but with the same program, with the predominance of simulators on it in the "iron".This is necessary to prepare the muscles for the basic exercises and so that the coach can assess your level.
After these two weeks comes a very important point, and a competent coach should ask you about the purpose of your classes. Based on your answers, he suggests moving in two directions - either powerlifting( lifting weights), or bodybuilding( increasing muscle mass - the so-called "work on the relief").The difference is reduced to one point: during training in powerlifting, lifting a large weight a small number of times occurs. Bodybuilding involves multiple approaches( 4-5 times 10-12 per exercise) with a weight that is not the maximum for you. Although to achieve the greatest training effect it makes sense to combine both of these approaches.
How to properly swing
Now about how to properly swing in the hall. Your lesson will consist of 8-10 exercises for 4-5 approaches in each. The most commonly used three-day complex( in a day - three classes per week).In general, the meaning of training is to give an extra-high load to an individual muscle, not to the entire limb or body. Only then will there be an intensive growth of muscle fibers. But the muscles adapt to the same type of load, so periodically it is very useful to introduce a little variety into the course of training. For example, in the first approach, work with much greater weight( you should always be insured!) Than usual. Or do the last approach with a little weight, but the maximum number of times( until the last).So you "zabeete muscle" - translate it into a state of hypertonia. Periodically, this is useful. Now about self-control: try to do all the exercises before the burning sensations appear in the muscles being trained. Between the approaches you can massage the trained muscle a little - this will increase blood circulation and slightly reduce the concentration of metabolites in the muscle.
Physiology of muscles
In your muscle there are two types of fibers: fast and slow. Fast muscle fibers are used as an energy source - glucose, slow - they break down fats. The number of fibers and the ratio of fast and slow muscle fibers is the same and does not change throughout life. During the load on the muscle, stretching and tearing of the fibers occurs. The more you stretch the muscle, the more intense and more the fibers will grow. In addition, a greater training effect will be on the exercise, during which the muscle was always stressed. This means that, for example, if you swing the biceps with a bar, then the exercise must be done continuously, without resting at the highest point. This also means that all the strength exercises should be done slowly, especially lowering the weight. Lifting can be done a little faster. At first you can do the exercises on the account: we count up to five, we assume, we count up to 4 - we raise. When the desired rhythm is found, you can continue without counting.
How to choose weight for training in the gym
If you make an approach in which you need to perform 12-15 repetitions, then it's rather difficult to pick up the weight. The first couple of approaches you do the exercises correctly, "on technique", and then the fast fibers are depleted, and it becomes difficult or impossible for you to do the exercises technically correctly. In this case, just reduce the weight, and do the same 12-15 repetitions, but correctly. If you try to help yourself to other muscles instead of weight reduction, or do it faster, or lifting up by jerking - you will not speed up the training process, but rather reduce the effect of training, as violating the main principle - isolated muscle tension.
How to eat properly when you swing
You need proteins and carbohydrates. The best food for you will be porridge and meat. Among the porridges of preference should be given buckwheat, rice, oatmeal. Meat: Brisket, chicken, lean pork and beef are preferable, fish are allowed. Nuts, honey, fruit are useful. White bread, sweet fizzy drinks, all alcoholic beverages must be excluded. This is due to the excessive amount of carbohydrates in them. Sport nutrition is a special topic, but briefly, those who want to get well need geyners( protein-carbohydrate mixtures) with a predominance of carbohydrates, those who want to get relief muscles should use high protein weight gainers.
I and All-secrets.ru wish you high results and good mood from classes.
