Gym for beginners: training program. Best Gym Workout Programs for Beginners

Build strong, lean muscles and shed belly and side fat for dramatic changes in your physical form in record time with this workout program in gym for men and meal plan.

How much can you change your body in four weeks? Stronger than you think when you have three things: good system training, reasonable dietary rules and the right attitude, allowing you to follow them with concentration and purpose.

The proposed four-week plan was designed to gain mass by constantly challenging your body and pushing it out of your comfort zone while simultaneously removing your belly and sides. In this case, your body has no choice but to build new muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: These changes will "puzzle" your body, and cause it to change.

It is difficult, but possible, to completely reshape your body in four weeks. Start out on the sly, in both the gym and the kitchen, and soon these small steps will transform your appearance shirtless.

1. Plan

The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and abs; hands; shoulders and abs. The second also includes four training days, but the training is different: chest and triceps; legs and shoulders; chest and triceps; back and biceps.

1. Powerful start

Workouts for the first week of the first block are shown below. Then the tables show the workouts for the second week of the block. Perform the complexes in order, observing the number of approaches, reps, pace and indicated rest periods, so that the beginning of the plan is as effective as possible.

Tempo refers to the number of seconds to complete each phase of the exercise. Using the bench press as an example, the first number corresponds to the duration of the phase of lowering the weight, the second to the pause at the lower point of the amplitude, the third number indicates the duration of the lifting of the weight, and, finally, the fourth to the pause at the upper point of the amplitude.

1. Grand finale

The big difference in the second week of the block is that you will work your chest, back, and arms twice a week. This increase in training volume shocks the body, causing it to build more muscle and burn excess fat so that you get bigger and slimmer at the same time.

1. Steady progress

The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps changes to keep your body working to its limit. This approach will accelerate the onset of positive changes in your fitness.

1. Take a rest

Let's be honest: the proposed four-week plan is very difficult, but otherwise you will not in any way change your body for the better for such a short time... It means that good food and quality rest play a key role. Follow these nutritional guidelines to keep your body fully satisfied, and try to go to bed early every night.

To build lean muscle mass and gain flat belly the food you eat is just as important as a good gym workout program for men for relief. Follow these four rules to be successful.

Protein

If you're low on protein - white and red meat, fish and eggs - don't be surprised if your muscles grow slower than you'd like. Because of the rise heavy weights microscopic tears form in the muscles, and it is the protein that heals these wounds and builds stronger and more voluminous muscle tissue. Aim to consume high-quality, non-fatty protein in at least fist-sized portions with every meal.

Carbohydrates

To transform your body, you don't have to completely cut out carbohydrates. On the contrary, choosing your carbohydrate sources wisely will help you get bigger, stronger, and leaner. Avoid sugar and cut back on fast-digesting carbohydrates like white bread and pasta, which are devoid of the lion's share of their nutrients and fiber. Instead, opt for slow-digesting carbohydrates like sweet potatoes. Brown rice and a variety of nutritious and high-fiber vegetables.

Vegetables

If you can't eat five servings of fruits and vegetables a day according to the famous "five-a-day" system, you are depriving yourself of tons of vitamins, minerals and other essential nutrients that can give you strong health and a lean body. Eat plenty of vegetables different colors to supply the body with the necessary nutrients after hard training. In addition, fiber will prolong the feeling of fullness and stabilize your blood sugar so you won't be drawn to sweets.

Alcohol

To receive maximum result in four weeks, you should completely eliminate alcohol. It is full of unnecessary calories, and too much booze will kill your urge to train hard and eat right. The best way for you - to drink plain water, green tea and black coffee to help maintain hydration and provide antioxidants to help you recover from workout.

A set of exercises in the gym for men

Unit 1: Week 1

Monday Workout: Chest and Back

1. Bench press

Approaches 3 Repetitions 10 Pace 2010 Recreation 60 sec.

Lie on a horizontal bench, grab the bar with a grip shoulder-width apart. Put your feet on the floor and tighten your muscles. Lower the barbell until it touches your chest, then forcefully squeeze it up.

Approaches 3 Repetitions 10 Pace 2011 Recreation 60 sec.

Stand straight with a straight grip shoulder-width apart. Lean forward from the hip joint, but keep your chest up and your core tense. Pull the bar to the body, bending your elbows, linger at the top and lower.

3. Breeding dumbbells lying on an incline bench

Approaches 3 Repetitions 10 Pace 2010 Recreation 60 sec.

Lie on an incline bench with the head end up, holding two dumbbells with straight arms directly over your chest. Bend your elbows slightly, then slowly lower your arms to the sides until you feel a stretch in your chest muscles. Cut pectoral muscles to return to the starting position.

4. Row of the upper block to the chest with a wide grip

Approaches 3 Repetitions 10 Pace 2011 Recreation 60 sec.

Sit on the machine with a straight grip shoulder-width apart. Keeping your chest elevated and contracting your abdominal muscles, pull the handle downward, bending your elbows. Hold at the bottom point for a second and return to the starting position.

Approaches 3 Repetitions 10 Pace 2 0 1 1 Recreation 60 sec.

Stand with your back to the crossover with the D-handle in one hand. Bring your chest up, tighten your abs, and press with one hand forward, straightening your elbow. Go back and do all reps, then change hands.

6. Pullover with a dumbbell

Approaches 3 Repetitions 10 Pace 4 0 1 0 Recreation 60 sec.

Lie on a horizontal bench with your back firmly pressed against it and holding a dumbbell with both straight arms over your chest. Slowly and in a controlled manner, lower the dumbbell behind your head on straight arms, then lift it up to the starting position.

Wednesday Workout: Legs and Abs

1. Squat with a barbell on the back

Approaches 3 Repetitions 10 Pace 2 0 1 0 Recreation 60 sec.

Stand up straight with the bar on your back deltoids. Raising your chest and contracting the muscles of your whole body, bend your knees and lower yourself into a squat as low as possible, while not allowing your knees to collapse inward. Push off with your heels and go up.

2. Romanian cravings

Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.

Stand up straight with a straight grip on the barbell. With your ribcage up and your core in place, bend forward at the hip, sliding the bar along the front of your legs until you feel a stretch in your hamstrings. Climb up.

Approaches 3 Repetitions 10 Pace 2 0 1 1 Recreation 60 sec.

Sit on the machine in the correct position with the soft roller on the lower front of your lower legs. Tighten your upper body muscles and lift your feet, extending your legs. Hold at the top, pinching the quads, then return to the starting position.

Approaches 3 Repetitions 10 Pace 2 0 1 0 Recreation 60 sec.

Sit on the machine and get into the correct starting position: the soft roller should touch the back of your lower legs. Keeping your core muscles tense, lower your feet down, bending your legs. Hold at the lowest point, contracting the muscles of the back of the thigh, and return to the starting position.

5. Twisting

Approaches 3 Repetitions 10 Pace 2 0 1 1 Recreation 60 sec.

Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abdominals and lift your core off the floor, then do a twist, stretching your core towards your knees. Slowly lower yourself to the floor, keeping your abs tense all the time.

Approaches 3 Time 30 sec. Pace – Recreation 60 sec.

Take a position with your elbows under your shoulders, your feet connected, your hips lifted, and your abs and buttocks pressed so that your body forms a straight line from head to heels. Maintain this position without letting your hips sag.

Workout Friday: Biceps & Triceps

1.Row of the upper block on the broadest back grip

Approaches 3 Repetitions 10 Pace 2 0 1 1 Recreation 60 sec.

Sit on the machine with a reverse grip shoulder-width apart. Raise your ribcage, tighten your abs, and pull the handle downward by bending your elbows. Pause for a second at the bottom point and return to the starting position.

2. Push-ups on the uneven bars

Approaches 3 Repetitions 6-10 Pace 2 0 1 0 Recreation 60 sec.

Take a position on parallel bars with your arms straight and your feet crossed at the back. Keeping your ribcage raised and tightening your abs, bend your elbows to a 90-degree angle, dropping down. Push upward, returning to the starting position.

Approaches 3 Repetitions 10 Pace 2 0 1 1 Recreation 60 sec.

Stand up straight, take dumbbells in each hand, turning your hands, palms forward. Press your elbows to your sides and lift the dumbbells towards your shoulders. Pinch your biceps at the top, then lower the dumbbells to their original position.

Approaches 3 Repetitions 10 Pace 2 0 1 0 Recreation 60 sec.

Stand straight, take dumbbells in each hand, holding them behind your head on straight arms. Making sure that your elbows are pointing clearly at the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.

5. Flexion of the arms for biceps in the crossover

Approaches 3 Repetitions 10 Pace 2 0 1 1 Recreation 60 sec.

Face the crossover, attach the dual rope handle to the top pulley and grab it with a reverse grip. Bring your chest up, bring your elbows to your body and bend your arms to shoulder level. Pinch your biceps at the top and lower your arms.

6. Extension for triceps in the crossover

Approaches 3 Repetitions 10 Pace 2 0 1 1 Recreation 60 sec.

Facing the crossover, grasp the double rope handle attached to the top pulley with a straight grip. Raising your chest and pressing your elbows to your torso, press, straightening your arms, then slowly return to the starting position.

Workout Saturday: Shoulders and arms

1. Seated Dumbbell Press

Approaches 3 Repetitions 10 Pace 2 0 1 0 Recreation 60 sec.

Sit on an upright bench with dumbbells in each hand at shoulder level. Keep your chest raised and core clenched, and squeeze the dumbbells straight up, straightening your arms. Slowly lower the dumbbells to the starting position.

2. Swing dumbbells across the sides while sitting

Approaches 3 Repetitions 10 Pace 2 0 1 0 Recreation 60 sec.

Sit on an upright bench with a light dumbbell in each hand and bend your elbows slightly. Bring your chest up, pinch your core and lift the dumbbells across the sides to shoulder level, starting from the elbows, then slowly return to the starting position.

3. Vertical thrust of the EZ-bar to the chin

Approaches 3 Repetitions 10 Pace 2 0 1 1 Recreation 60 sec.

Stand up straight with a straight grip on the EZ bar. With your chest raised and core tight, lift the bar up to chin-height, starting a movement by bending your elbows. Hold at the top point, then return the barbell in a controlled manner to its starting position.

4. Raising the knees in the hang

Approaches 3 Repetitions 10 Pace 1 1 1 1 Recreation 60 sec.

Hang on the bar with a straight grip and straighten your legs. Clamping your core, glutes and feet together, pull your knees towards your chest. Hold this position, then straighten your legs and return to the starting position.

5. Twisting with weights

Approaches 3 Repetitions 10 Pace 2 0 1 1 Recreation 60 sec.

Lie on a horizontal bench, holding a dumbbell or pancake in front of your chest bent arms, bend your knees. Squeeze your upper abs and lift your torso off the bench, then twist your upper body, bringing your torso closer to your knees. Lower yourself slowly.

Approaches 3 Repetitions 10 Pace 2 0 1 1 Recreation 60 sec.

Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten your entire abs and, using the work of the lower part of it, bring your knees to your chest, then lift your pelvis off the floor. Return to starting position.

Block 1: Week 2

Continue building lean muscle and shedding belly fat while exercising even harder.

With four week 1 workouts under your belt, you can already start to feel a little stronger, lighter, and more agile. That is why we are now going to raise the rates to accelerate your positive progress.

The four workouts of the second week are similar to those of the first. In the same order, you will work out the chest and triceps; legs and abs; arms and then shoulders and abs. But for greater efficiency, two big changes have been made to the program. First, you will additionally perform one additional set of the first and second exercises of each set. Also, in the last four exercises of each workout, the number of repetitions is increased to 12.

What for? Because now you know how to do these exercises correctly, so that the increased stress on the muscles will force your body to build muscle and burn fat even more intensely. Do not lose concentration and observe correct technique performed throughout all four workouts for the fastest results.

Monday: Chest and Back

Wednesday: Legs and abs

Friday: Biceps & Triceps

Saturday: Shoulders and Abs

Unit 2: Week 1

Workout 1: Chest and Back

1. Bench press at an angle

Approaches 4 Repetitions 10 Pace 3 0 1 0 Recreation 60 sec.

Lie on an incline bench with a straight grip on the bar. Press your feet to the floor and tense your muscles. Lower the barbell until it touches your chest, then jerk it up.

2.Row of the upper block with a wide grip to the chest

Approaches 4 Repetitions 10 Pace 3 0 1 0 Recreation 60 sec.

Sit on the machine with a wide grip twice as wide as your shoulders. With your chest up and your abdominal muscles clamped, pull the handle down by bending your elbows. Hold at the bottom for a second and come back up.

Approaches 4 Repetitions 10 Pace 3 0 1 0 Recreation 60 sec.

Lie on a bench, take dumbbells in each hand and hold them at chest level. Put your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.

4. Seated rowing

Approaches 4 Repetitions 10 Pace 3 0 1 1 Recreation 60 sec.

Sit on the machine with both hands on the double handle. Keeping your ribcage raised, bring your arms to your torso from your elbows. Hold in the top position and return to the starting position.

Approaches 4 Repetitions 10 Pace 3 0 1 1 Recreation 60 sec.

Stand with your back to the crossover, holding the D-stick in one hand. Point your chest up, pinch your core muscles and press your arm straight. Return to the starting position and repeat until the end of the set, then change hands.

6. Press with straight arms down in the crossover

Approaches 4 Repetitions 10 Pace 3 0 1 0 Recreation 60 sec.

Stand facing the crossover with both hands on the straight handle. Keeping an elevated position chest, pull the handle down towards your hips in a slightly arcuate trajectory, pause at the bottom, then return to the starting position.

Workout 2: Legs and Shoulders

1. Squats with a barbell on the back

Approaches 4 Repetitions 10 Pace 3 0 1 0 Recreation 60 sec.

Stand up straight with the bar on the back of your deltoids. Raise your chest, tense your whole body and bend your knees, squatting as low as possible, while the knees should not fall inward. Push off your heels to climb up.

2. Army press

Approaches 4 Repetitions 10 Pace 3 0 1 0 Recreation 60 sec.

Stand straight with the bar in front of your chest with a straight grip. With your ribcage raised and core muscles tight, squeeze the bar up over your head, straightening your arms. Lower the barbell down in a controlled manner, returning to the starting position.

3. Extension of the legs in the simulator

Approaches 4 Repetitions 10 Pace 3 0 1 1 Recreation 60 sec.

Sit on the machine in the correct position with the roller at the bottom of the front of your shins. Tighten your upper body and lift your feet, extending your knees. Pause at the top to activate the quads and lower your legs to the starting position.

4. Lifting dumbbells through the sides while sitting

Approaches 4 Repetitions 10 Pace 3 0 1 1 Recreation 60 sec.

Sit on an upright bench, holding dumbbells in both hands with your elbows slightly bent. Bring your chest up, pinch your core and lift the dumbbells across the sides to shoulder height, starting at the elbows. Then slowly return to the starting position.

Approaches 4 Repetitions 10 Pace 3 0 1 1 Recreation 60 sec.

Sit on the machine in the correct starting position with the soft roller on the back of your lower legs. Keep your torso muscles tense and lower your feet down by bending your knees. Pause at the bottom, pinching the hamstrings and return to the starting position.

6. Vertical pull of the EZ-bar to the chin

Approaches 4 Repetitions 10 Pace 3 0 1 1 Recreation 60 sec.

Stand up straight and grip the EZ bar with a straight grip. Raise your chest, tighten your core, and pull the barbell towards your chin, bending your elbows. Hold at the top point, and in a controlled manner lower the bar to its original position.

Workout 3: Chest and Triceps

1. Bench press

Approaches 4 Repetitions 10 Pace 3 0 1 0 Recreation 60 sec.

Lie on a horizontal bench, holding the bar with a grip shoulder-width apart. Press your feet to the floor and tense your muscles. Lower the bar until it touches your chest and squeeze it up with a jerk.

2. Breeding dumbbells lying on an incline bench

Approaches 3 Repetitions 10 Pace 2 0 1 0 Recreation 60 sec.

Lie on an incline bench, holding two dumbbells on straight arms clearly above your chest. Bend your arms slightly at the elbows and slowly spread them apart, until a feeling of tension appears in the muscles of the chest. Return to the starting position by contracting the pectoral muscles.

3. Dips on the uneven bars

Sets 4 Reps 6-10 Temp 3 0 1 0 Rest 60 sec.

Take a starting position on parallel bars, straightening your arms and placing your crossed feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows to right angle... Push your arms up, returning to the starting position.

4. Press of dumbbells on an incline bench

Approaches 4 Repetitions 10 Pace 3 0 1 0 Recreation 60 sec.

Lie on an incline bench with dumbbells in both hands at chest level with palms facing outward. Put your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.

5. Bench press for triceps in the crossover

Approaches 4 Repetitions 10 Pace 3 0 1 0 Recreation 60 sec.

Face the crossover and grab the twin rope handle attached to the top pulley with a straight grip. Raise your chest and bring your elbows to your sides, press your arms down, unbending your elbows, then slowly return to the starting position.

6. Push-ups

Approaches 4 Repetitions 10-15 Pace 3 0 1 0 Recreation 60 sec.

Stand in an emphasis lying: put your hands on the floor, shoulders and elbows are in one line, feet together. Tighten your core muscles and bring your chest closer to the floor by bending your elbows. With a jerk, push off the floor with your hands, returning to the starting position.

Workout 4: Back and Biceps

Approaches 4 Repetitions 6-10 Pace 3 0 1 1 Recreation 60 sec.

Hang on the bar with a reverse grip, arms shoulder-width apart. Tighten your abs and glutes and, with your ribcage up, pull your torso up until your chin reaches the bar. Hold this position, then slowly return to the starting position.

2. Row of the block with a wide grip to the chest on the latissimus dorsi

Approaches 4 Repetitions 10 Pace 3 0 1 1 Recreation 60 sec.

Take the starting position on the simulator, holding the handle with a straight grip shoulder-width apart. With your chest up and contracting your abdominal muscles, pull your arms towards you by bending your elbows. Hold at the bottom point for a second and return to the starting position.

3. Lying dumbbell row

Approaches 4 Repetitions 10 Pace 3 0 1 1 Recreation 60 sec.

Lie on your stomach on an incline bench, head end up, with dumbbells in both hands. Pressing your chest against the bench, pull the dumbbells up, starting with the movement of the elbows. Fix at the top, and lower the dumbbells down, returning to the starting position.

4. Breeding dumbbells lying face down

Approaches 4 Repetitions 10 Pace 60 sec. Recreation 60 sec.

Lie on your stomach on an incline bench with a light dumbbell in each hand. Press your chest against the bench and lift the dumbbells to the sides, starting from the elbows. Pause in the up position and lower the dumbbells to the starting position.

Approaches 4 Repetitions 10 Pace 3 0 1 1 Recreation 60 sec.

Stand straight with dumbbells in each hand with palms facing forward. With your elbows pressed against your body, lift the dumbbells to shoulder level. Pinch your biceps at the top, then lower the dumbbells to their original position.

6. Hammer dumbbell curl

Approaches 4 Repetitions 10 Pace 3 0 1 1 Recreation 60 sec.

Stand straight with dumbbells in both hands, palms facing each other. Press your elbows tightly to your sides and raise your arms to your shoulders. In the upper position, tense your biceps, then, straightening your arms, return to the starting position.

Block 2: week 2

As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to stress the muscles to maintain their constant growth. These sets, reps, and pace have also been adjusted so that each set of each workout is slightly more challenging. nervous system and muscles. This means that the second block of the plan is psychologically and physically more difficult, but focus and try to give your best in each set to the best of your ability. And you will be amazed at the results you can achieve in increasing strength, gaining muscle and improving body contour.

The workouts for the last week are tabulated below, and although they consist of the same exercises in the same order as the first week of the block, the sets and reps have changed again. This means that every time you come to the gym, you will give your muscles a new stressful load, to which they are not used to, because this is the only way to keep the progress of your results.

In a modern city, the gym is a must-see. Today health is in vogue, and without regular exercise it is impossible to achieve it. But they visit fitness centers not only for the sake of fashion. For some, this is a way to overcome the disease, and for others, it is a place for communication.

Be that as it may, there are enough newcomers in the gyms, and especially for them, entire expositions have been created on the walls of the halls from photos of exercises on simulators. Illustrative example performance is known to be the best.

What else do fitness centers offer us?

Any activity requires preparation. Everyone knows this. At the same time, in order to achieve maximum results in 1 workout, it is advisable to load 1 muscle group, and not all at once. But this rule will not work if you are a beginner.

For beginners, there is a set of exercises on simulators that allows you to prepare the body for constant stress. It includes:

• running on the track;
• press on the simulator;
• using dumbbells to perform lunges (first 1 approach, the next day - 2 approaches, on day 3 - 3);
• lifting the legs on the gymnastic ladder;
• we bend our legs while lying on the bench with our stomach down;
• performing hyperextension.

If you are no longer a beginner, plan your workout schedule so that you load different muscles on different days, rather than clogging them every day.

Exercises for girls

Any girl knows both the advantages of her figure and the disadvantages. Wanting to fix them, women go to the fitness room and begin to actively load the "ugly" in their opinion parts of the body.

But we must not forget that beauty is an integrated approach. Exercise on a female machine should be varied and involve different muscle groups.

So for the press, bends and raises of the legs, using a bench, are most suitable. The buttocks and thighs can be pumped up with hyperextension and leg presses on the machine. A device for swinging the legs to the sides is also suitable.

Strengthening the back for a straight posture will help trainers for traction (for example, behind the head, or using the lower block, when sitting with a straight back, pull the handle of the simulator to the chest). They are literally designed to do back exercises.

Weight loss simulator

A common part of going to the gym is the desire to lose weight. And the idea of ​​losing weight with the help of fitness is not groundless, more often it is sports that helps people cope with excess weight. There are a huge number of muscle building machines and exercises to build muscle and burn excess fat.

The most effective are simulators that use the human heart system (cardio simulators). it Treadmills and bicycles. After starting active weight loss, it is advised to add strength exercises.

It turns out that the exercises for the legs on the simulator are first used (running, squatting and jumping). Then they train a specific part of the body that they are unhappy with, then training on a cardio simulator and at the end stretching.

The second stage will be adding strength exercises to the training algorithm (work with a barbell, two dumbbells and block simulators).

Exercise machine for men

Training for men and women differs mainly in the ratio of the number of basic and strength exercises. If the ladies are dominated basic exercises in the gym, then in men, on the contrary - power. But in both of them, all muscle groups are involved in training!

And as already mentioned, for good result it is necessary on different days to focus in training on different muscles body.

For example, on Monday we train the muscles of the chest and shoulders, on Tuesday we give preference to the arms and legs, on Wednesday we use the back and abs and the like.

The following exercises are most commonly used:

• leg lifts;
• twisting the body;
• work with dumbbells (bench press and sideways breeding);
• performing deadlifts using the simulator (both from top to bottom and horizontally);
• push-ups and pull-ups on the horizontal bar.

The more you exercise, the greater your capabilities, so it won't be surprising to gradually change your training program. Usually this is expressed in an increase in the number of approaches, or in more weight when performing strength exercises.

But also the training method can change due to a change in the focus of efforts on another muscle group. Everything will depend on the results achieved and your desire.

Photos of exercises on simulators

With the arrival of winter, the average person begins to understand that the next beach season is not far off, and the arrow on his scales shows unacceptable numbers. So it's time to pull yourself together. So, in most cases, there is a desire to go to the gym. Once there, a person discovers new world, in which he, most likely, does not understand anything. Today we will talk about what you need to pay attention to if you signed up for a gym. For beginners, it is extremely important not to miss anything, so that a positive result does not keep you waiting. Basic training programs for beginners will also be discussed below.

Trainer

The first thing to do after hitting the gym is to hire a trainer. No matter how smart and successful person you are, a professional knows more about sports, because this is his job. Therefore, pride in this case is best left with shoes in the locker room. After a couple of months, when you already know the technique of all exercises, it will be possible to refuse a trainer. But at first it is better to trust a professional.

If you can't afford a coach or just don't want to hire one, there is still a way out. There is a wealth of information about fitness and bodybuilding on the Internet. Articles and videos will help you get a base of knowledge sufficient for a beginner. Another way to gain knowledge without a coach is to communicate with more experienced athletes. In the hall, no one will deny you advice or safety net. Just do not distract people too often from their own activities.

Friend

An important part of a successful class is support. Therefore, in order to always remain motivated, it is better to go to the gym with a friend. When you are exhausted and want to stay at home, lying on the couch watching your favorite TV series, your faithful companion will simply make you go to workout. You will do the same for him. In addition, when there is at least one friend nearby, beginners in the gym feel much more comfortable.

The main thing is not to brag about your achievements to a friend and experienced athletes. If you have not been involved in sports for a long time and have just begun to tone your body, then excessive zeal will lead to the fact that the next few days you will not be able to do anything due to the wild pain in the muscles. And this is only the best case. And people who have been practicing for more than one year do not care how much beginners press. People come and go into the hall. Nobody pays attention to outsiders. Nevertheless, if you need advice or help, then an experienced athlete will not refuse.

Shyness

Training for beginners in the gym is tough at first. The beginner does not understand what he is doing, does not feel his muscles. He just follows the instructions of the coach. But after a while, full awareness of the actions will come. Then every movement will be deliberate. Don't be shy if you do something wrong at first. No one will laugh at you, since everyone once started. The correct technique will definitely come, just be patient.

Now it's time to talk directly about training. Having come to the hall, a person can harm himself. To prevent this from happening, you need to strictly adhere to the lesson plan and not try to show your superpowers. The Beginner's Gym is a place where your willpower, dedication, and your ability to stay on schedule are put to the test.

The first program that we will look at is aimed at creating some kind of foundation. It provides for the preparation of an athlete for further, more difficult tests. There are no special wisdom and any specific techniques in it. This program mainly includes free weights. The reason for this is simple - not all gyms have special simulators designed to work out a particular muscle. To avoid the question (how to replace the exercise on this simulator?), The program is simplified as much as possible. However, it should very much take place three times a week. With experience, athletes expand the program to 4-6 days. But we don't need it so far.

First day

It looks something like this:

1. Warm up. It takes up to 10 minutes. Provides exercise and cardio training.
2. Pectoral muscles. You need to do a bench press of dumbbells, you can also spread them to the sides.
3. Triceps. Different ones are made with a narrow grip, down on the upper block.
4. Shoulder. We raise our hands with dumbbells in front of us. Next, we do a barbell press while standing.
5. Abs workout (any exercise of your choice).
6. Stretching.

Second day

A step-by-step workout looks like this:

• Warm up.
• Back. We make different bent-over barbells to the belt. Wide grip pull-ups are provided.
• Biceps: Curl of the arms with dumbbells or a barbell. Lifting the barbell on the Scott bench.
• Shoulder. First, raise the dumbbells to the sides. Then we do the barbell pull to the chin.
• Working out the press.
• Stretching.

Third day

The program is slightly transformed:

1. Warm up.
2. Legs: Barbell Squats, Machine Extensions and Curls.
3. Shoulders: bent-over dumbbell breeding, hand abduction on the Pek-Dec simulator.
4. Press.
5. Stretching.

All exercises are performed in three sets of 10-15 times. Except those around which a different number of repetitions is indicated. The weight of the shells should be selected in such a way that you can make exactly as many approaches as indicated above. Of course, in exercises where everything depends on your strength, for example, pull-ups or abdominal workouts, you need to do as much as you can, trying to bring your performance to the maximum.

In addition to the warm-up, at the beginning of the workout, it will not be superfluous to warm up approaches with an empty bar. They need to be done not before each exercise, but before starting the workout of a particular muscle group. 10-20 reps will be enough for the muscles to be enriched with the nutrients known to come from the blood.

Above, a standard workout plan was considered, in which each muscle group is worked out on a specific day. But there is also another method. According to him, the whole body is trained in a complex way - in one trip to the gym. For beginners, this approach is also very effective. Let's analyze it for comparison.

Program No. 2

At first glance, this program seems extraordinary. However, it has a tremendous effect. The workout looks like this:

• Warm up.
• Shoulders: Raise the bar over your head, pull to the chin.
• Legs. Do barbell squats.
• Biceps. Provides for lifting the bar.
• Back: pull of the projectile to the belt in the slope.
• Chest: Bench press (horizontal bench).
• Abs: hanging legs.
• Stretching.

You also need to do three days a week. Only the exercises are repeated at each workout. If you are under 20 years old, then one lesson per week should be replaced with a complex aimed at expanding the chest and shoulders. It looks like this:

1. Warm up.
2. Super series of deep squats and pullover. Each of the exercises is done 15-20 times. The number of approaches is 3.
3. Pull-ups (to the chest, behind the head, reverse grip) 3 / 15-30.
4. Dips on the uneven bars (maximum amplitude) - 3-4 / 20-30.
5. Raising your legs while hanging from the bar.
6. Stretching.

It is recommended to start with a program in which all muscle groups are worked out. For a beginner in the gym, the first time it is not necessary to pump over accentuated. This can be used for the first 1-2 months, and then go to the standard program, where each muscle is given separate attention.

Gym for beginners girls

Unlike men, girls, as a rule, go to the gym not to get bigger, but, on the contrary, to become fitter, slimmer, to lose extra pounds. There is an opinion that while doing weights, the young lady loses her femininity and becomes a “rocking in a skirt”. But this is not at all the case. Firstly, a normal girl will not be able to become such because her body is not designed like a man's. He is not prone to muscle growth. Secondly, the exercises and loads included in the training program for girls are not at all aimed at turning a lady into a pile of muscles. So do not be hostile to the fact that the fairer sex also go to the gym to train.

For beginner girls, the goal of training is a comprehensive study of the whole body. As well as gaining harmony and weight loss. Therefore, the most acceptable would be such a program in which all muscle groups are worked out in one day. It is comfortable. After all, if you often skip workouts due to a busy schedule, there will be no muscles that are deprived of attention. So let's give an example standard program for girl:

• Cardio - 10 minutes with a pulse of 100-120 beats per minute.
• Warm up and stretching.
• Hanging leg / knee raises.
• Seated leg extension.
• Short hyperextension.
• Dumbbell bench press.
• Pull of the upper block to the chest (reverse grip) - 2 / 10-12.
• Overhead dumbbell press.
• Their lift is for biceps.
• Twisting on the bench.

All exercises, except those noted separately, are done in three sets of 10-12 times. Coming to the gym for the first time, cardio and warm-up should be done fully. And the power ones - one approach at a time. The break between repetitions is about a minute. The second workout may be more intense. In each exercise, you need to do two approaches, and shorten the break to 50 seconds. For the third time, it's time to start training according to a full-fledged scheme. In a couple of weeks, you will see other beginners begin their studies. The program in the gym will already be given easier. You will feel like an experienced athlete. Save this positive attitude in the future and everything will be all right.

Conclusion

Training for beginners can be stressful if there is no smart approach and an experienced mentor. At first, most likely, nothing will work. Therefore, you should be careful if you decide to visit the gym. For beginner men, this path will be easier than for women. But sports are also good for the fairer sex, there would be a desire. Today we learned what difficulties await a beginner in the gym and what exercises should be paid attention to at first.

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The main goal with which most people come to the gym is the desire to become the owner of impressive and relief muscles. To realize your dream, it is not enough just to exercise on the simulators. Only a properly designed training program for beginners can achieve truly impressive results. And if professional athletes already have enough knowledge to build a competent lesson, it is much more difficult for beginners. Many have only a superficial idea of ​​how exactly it should look like basic program workouts.

Professional athletes also often face such a choice, but their program is much more complicated and intense. In addition, they can always turn to their personal trainer for help or, using the accumulated knowledge, optimize the existing methods for their own needs and requirements. They know their weak and strengths, know how to listen to their own body. Experienced bodybuilders can have a scheduled workout plan months in advance, or improvise to vary their training.

Unfortunately, this approach is not suitable for beginners. Going to the gym, many are simply lost and do not know where to start the workout. It is best, of course, to seek help from a trainer and follow the recommendations that he gives. You can also ask the advice of pumped up guys from among those who visit the same gym. But, as practice shows, not all trainers are able to give really worthwhile advice or draw up a training program. There are those who received their "title" by completing paid courses. Not all guys of impressive size have extensive knowledge and training skills. And here already someone will be lucky, but someone will not.

In order not to waste your precious time and membership in the gym, you yourself should have an idea of ​​which program to follow.

Training for a week for a beginner is based on:

• Necessarily- and ;
• Desirable-, exercise for the lats (or pull-ups behind the head with a weight), or for triceps, bends with a barbell;
• A little bit later- you can turn on the deadlift.

There is one here important point, which must be taken into account. When there is no way to do these exercises in the gym, then you should look for another fitness center. You cannot load yourself to the maximum from the first days.

Is the most important step, preparing a beginner athlete for more complex exercises and master the correct technique for performing basic movements.

A rough plan might look like this:

• - 3 sets of 8 times (further 3x8)
• - 3x8
• - 3x8
• - 3x10
• - 3x15-20

• - 3x8
• - 3x10
• - 3x10
• - 3x8
• - 3x10
• - 3x15-20

You should do it three times a week. The first and second workouts alternate after one. Schedule your schedule so that there is a day off between gym visits. The first four workouts should be performed in two approaches, and only then increase the number to three. The fourth and eighth sessions are recommended to be made light, that is, with reduced weight.

Important! You should not lift large weights right away, as the main priority is on the correct execution technique.

It is recommended to add load only when the number of specified repetitions begins to be given easily and you need to increase the load. Each workout must begin with a warm-up for 10 minutes, and end with stretching and hanging on the bar for 5 minutes.

When the introductory course is fully mastered, subsequent classes are devoted to increased mass gain, increased endurance and strength indicators. Here many try to fulfill a large number of reps with low weight, which is wrong. This training rhythm gives an overall high load, but practically does not have any strong effect on muscle mass gain. The only benefit will be a slight improvement in stamina. Multi-reps and light weights are the average between aerobic and strength training.

After the introductory course, a more solid workload will be the right step. The training program itself may look like this:

Monday

• - 4x8
• - 4x6-8
• - 3x10
• - 3x10
• Press

Wednesday

• - 4x8
• - 4x8
• pull-ups behind the head - 3x8
• - 3x12
• - 3x12 press

Friday

• - 4x8
• - 3x10
• - 3x10
• - 3x10
• Press

You can train according to the above program for the first two months. If the muscles grow well, then it is ideal and can be used further. There is no point in looking for another technique.

It is, of course, desirable to make the program more varied. For this purpose, some exercises are simply changed. Instead of deadlifts, in some classes, you can perform deadlifts with straight legs. Typically, this alternation is carried out after a week. Pullover wiring and pull-ups for the head can be replaced with bent-over rows, the bench press from a standing position - with a seated press, which is best done at the end of the lesson. You can change the number of repetitions in the bench press to 6, instead of 8, and increase the working weights. It should be borne in mind that the exercises begin with a couple of warm-up sets, followed by the workers.

Beginners have a large adaptation margin and working weights are much easier to lift. This often provokes a desire to try. own strength and lift at once the maximum weight possible for yourself. Such penetrations only hinder progress and can cause injury or impair performance technique.

When there is a choice between improving technique and lifting heavy weights, some unfortunately prefer the latter. Thus, many simply focus on lifting heavy weights. This phenomenon is called cheating, which professionals can afford, but not beginners who need to learn how to feel their own body.

If beginners read regularly, this leads to the fact that in the future they have to re-learn the technique of execution. In addition, improper performance can lead to injury, and therefore the need for rehabilitation and rollback. To master the technique, learn to feel your own body and determine your priorities for yourself, you need to engage in the proposed and similar programs for at least six months. In the future, the athlete will already decide whether he wants to become a professional by taking part in competitions, or to practice for himself.