Training program for beginners - what is important to know. Men's workout plan for beginners with a description of the exercises Training regime in the rocking chair

1. Horizontal bar and parallel bars.
2. Elevation: a chair or bench in the park.
3. Dumbbells (can be replaced with water bottles).
4. Jump rope.
5. Resistance band or training loops (if available).

The program is designed for beginners. If you are at an advanced level, start with weeks five or nine.

How much to exercise and rest between sets

Rest 45 seconds between sets, and between exercises until breathing is restored, but no more than two minutes.

If you can't complete the target number of reps, that's okay. Do as much as you can, and try to do a little more each workout.

When to move to the next stage

All people have different levels of training and their own characteristics. For example, push-ups may be easy for you, but on the 15th jump squat your muscles will fail.

Move on to the next week when you can fully complete the previous one. If some exercises are easier, increase the number of repetitions.

How to warm up

Before starting the exercises, you need to warm up a little:

1. Do joint warm-up: twist your limbs, tilt and turn your head and body. Special attention Focus on previously injured areas. Do it gently and carefully.
2. Perform four cardio exercises. The specific number of warm-up exercises for each month will be indicated below.

Jumping jacks

Burpee

Rock climber

Running in place

Weeks 1–2

Warm-up

Jumping jacks, burpees, rock climbers and running in place. 20 repetitions of each exercise at medium intensity.

Training program

1. Standing dumbbell swings (you can use water bottles) - 3 sets of 15 reps.
2. Eccentric pull-ups - 3 sets of 5 reps.
3. Push-ups - 3 sets of 10 times.
4. Reverse push-ups on a chair with bent legs - 3 sets of 8-10 times.
5. Air squats - 3 sets of 20 reps.
6. Floor pelvic raises - 3 sets of 20 reps.
7. Calf raises - 3 sets of 20 reps.
8. Press raises - 3 sets of 10–15 reps.
9. Hanging on the horizontal bar with shoulder blades retracted - 3 sets of 5–10 reps.

If you don't have dumbbells, use 1.5-2 liter water bottles. Slowly raise your arms to the sides to shoulder level, but not higher, lower to the starting position and repeat. Elbows slightly bent, palms facing down. Then lower your arms just as slowly.

Eccentric pull-ups

In push-ups with broad setting hands, the emphasis shifts to pectoral muscles. The rules of execution are the same as for regular push-ups.

Place your hands so that your index and index fingers touch the floor. thumbs, set at 90 degrees. It’s as if a diamond forms between the hands. The rest of the rules are the same as in regular ones.

Hang on the horizontal bar with an overhand grip and squeeze your shoulder blades together. Raise your legs and touch your toes to the horizontal bar, return to the starting position. You can bend your knees slightly and move your shoulders back.

Lie on your back, raise your legs and arms straight at an angle of 45 degrees from the floor. As you exhale, lift your legs, lift your shoulder blades off the floor and try to reach your toes with your fingers. Lower yourself to the starting position (arms and legs at a 45-degree angle) and repeat.

Straight and side plank

Get into a straight plank position, then lift one arm off the floor and move to a side plank. In the side plank, the body is in one line, with one foot resting on top of the other.

Weeks 11–12

Warm-up

Jumping jacks, burpees, rock climbers and running in place: 20 seconds of intense exercise, 10 seconds of rest, two circles (4 minutes). Rest until breathing is completely restored and 100 jumping ropes.

Training program

1. Classic pull-ups - 3 x 10 times.
2. Narrow pull-ups reverse grip- 3 x 10 times.
3. Classic push-ups - 3 sets of 20 reps.
4. Incline push-ups with feet on a bench - 3 sets of 10 times.
5. Dips - 3 sets of 5 reps.
6. Wall Support Pistols - 3 sets of 8-10 reps for each leg.
7. Elevated jumps - 3 sets of 20 times.
8. Raises of the pelvis with one leg on an elevation - 3 sets of 20 times.
9. Bicycle crunches - 3 sets of 15 times.

Place your feet on an elevated platform and do regular push-ups.

Leaning on the bars, extend your body in one line, lower your shoulders. Lower yourself until your shoulders are parallel to the floor and push yourself up. When the body is tilted forward, the triceps are more loaded, when the body is straight. Do not fall below the parallel of your shoulders with the floor, this can injure the muscles and ligaments of your shoulders.

Squat on one leg, do not curl your knee in, use a wall or counter for support.

Box jumping

Find a stable elevation: a stable chair, a bench in the park, make sure that in case of a fall you will not collide with sharp or hard objects. Straighten up completely at the top; if the chair or cabinet is high, watch your hands: you can hit your hand with a swing and break your finger (tested on yourself).

Lie on your back, lift your shoulder blades and legs off the floor, fold your arms behind your head. Touch your elbow to the opposite knee, then perform the exercise in the other direction. Do not lower your legs and body to the floor until you complete the set.

Weeks 13–14

Warm-up

Jumping jacks, burpees, rock climbers and running in place according to the Tabata protocol, four circles (8 minutes), rest two minutes and 100 jumping jacks.

Training program

1. Classic pull-ups with a straight grip - 3 sets of 12–15 reps.
2. Pull-ups with a narrow reverse grip - 3 sets of 12–15 reps.
3. Classic push-ups - 3 sets of 20–25 times.
4. Raising arms with a towel - 3 sets of 5 times.
5. Handstand next to a wall - 3 sets of 30-60 seconds.
6. Elevated jumps - 3 sets of 25 times.
7. Pistols without support on the wall - 3 to 5 times for each leg.
8. Raises of the pelvis with one leg on an elevation - 3 sets of 20 times for each leg.
9. Leg raises to the horizontal bar - 3 sets of 10 times.
10. V-shaped body lifts - 3 sets of 8 reps.

Raising hands with a towel

Stand in a prone position with your hands on towels or something else that will slide across the floor. Slowly and under control, spread your arms as wide as possible, but this way, you were able to bring them back. Keep your back straight, tense your abs and so that your lower back does not collapse.

Bring your arms back to the starting position and repeat.

This exercise will help you strengthen your wrists for handstand push-ups and overcome feelings of fear. Place a blanket folded several times close to the wall: it will be located under your head.

Place your hands on either side of the blanket (twice as wide as your shoulders), push your feet off the floor, and come into a handstand. It’s good if at first someone insures you. Time yourself and stand as long as you can.

Perform squats on one leg, you can put your hands on your belt or keep them in front of you.

Lie on the floor on your back, stretch your arms above your head, straighten your legs. Raise your body and legs and touch your toes to your feet. Return to starting position and repeat.

Weeks 15–16

Warm-up

Jumping jacks, burpees, rock climbers and running in place according to the Tabata protocol, four circles (8 minutes), rest two minutes and 100 jumping ropes.

Training program

1. Classic pull-ups with a straight grip - 3 sets of 10 reps.
2. Pull-ups narrow grip reverse - 3 sets of 10 times.
3. Dips - 3 sets of 8 reps.
4. Push-ups with hands off the floor - 3 sets of 8 times.
5. Kipping handstand push-ups (classic, if possible) - 3 sets of 8 times.
6. Burpees with jumping onto an elevated surface - 3 sets of 20 reps.
7. Pistols without support - 3 sets of 8 reps.
8. Pelvic lifts on one leg on a chair - 3 sets of 20 times.
9. Leg raises to the horizontal bar - 3 sets of 15 times.
10. V-shaped body lifts - 3 sets of 10–12 reps.

Push-ups with hands off the floor

As you exit the push-up, explosively lift your palms off the floor and move down again.

Find an empty space next to a wall. Look to see if there are any hard objects nearby that you could hit when falling. Place a blanket folded several times or a thick piece of foam rubber under your head.

Stand up, straighten your body in one line. Bend your arms and lower yourself into a push-up. With your head touching the floor, push yourself up and repeat.

A simpler version of rack push-ups is kipping push-ups. Here you partially push yourself up due to inertia, which makes the exercise easier. Lower yourself into a push-up, touching your head to the floor while bending your legs. Straighten your legs with a jerk, pulling yourself up.

During sudden movement compression may occur in cervical spine spine. Therefore, do not perform the exercise if you have neck problems.

Burpee with jumping jacks

Do a classic burpee, but instead of jumping with an overhead slam, jump onto an elevated platform.

Most beginners, when they come to the gym, often start doing heavy lifting. basic exercises without having a sufficient level of training for this. On the other hand, there are those who from the very beginning accustom themselves to training on machines, without paying due attention to free weights. However, these two categories of novice athletes are united by incorrectly constructed training programs, which they often write to themselves. In this article we will look at best programs training in gym for beginner athletes.

Training goals

Before starting to draw up any program, it is necessary, first of all, to decide on the goals that the future program should achieve. Training goals can be: physical parameters body (strength, endurance), and external (muscle mass, relief, weight loss, etc.). In this case, physical parameters are trained mainly due to strength exercises, and external parameters require not only a special training regimen, but also adherence to a proper diet. This is their key difference. It is a mistaken opinion that only with the help of training programs can you increase muscle mass, improve the relief or provide efficient combustion excess fat.

On initial stage training, your training goals will not be particularly important, but after completing the basic stage of training, you will have an idea of ​​​​what programs to use and what parameters to work on improving. Therefore, the stage of defining training goals is key.

Introductory stage of training

This stage is a must-have for any novice athlete. The fact is that at first neither the muscles nor the cardio-respiratory system of the body are fully prepared for serious stress. Besides, you yourself hardly know the limit of your physical capabilities. Therefore, the introductory stage of training includes work on all the basic muscle groups in minimal intensity and minimal volume.

The total duration of the introductory stage is 4 weeks.

Workout #1 (Monday)

Workout #2 (Wednesday)

Workout #3 (Friday)

Basic stage of training

At this stage, we will have to train according to split schemes, that is, on each training day we will specifically train two specific muscle groups. Basic period training is more intense and voluminous, and also provides greater load on the main muscle groups.

The basic stage of training will include 2 training programs - one is intended for beginners at an intermediate level, the other for beginners at a lower intermediate level.

Below the middle level This is understood as a level of fitness at which an athlete can perform basic exercises with his own weight - pull-ups and push-ups, at least in an average number of repetitions (at least 6-8).

Below average is understood as a level of fitness at which the athlete cannot perform exercises with his own weight (pull-ups, dips) or performs them in a small number of repetitions (less than 6).

The total duration of the basic stage is 8 weeks.

Training frequency - 3 times a week.

Basic complex for beginners of the INTERMEDIATE level

Workout #3 (Friday): Biceps + Triceps + Abs

Basic complex for beginner athletes of BELOW INTERMEDIATE level

Workout #1 (Monday): Chest + Back + Abs

Workout #2 (Wednesday): Shoulders + Legs

Almost any woman who decides to work out in the gym is faced with the question of choosing a training program. To compile effective complex exercises, it is necessary to take into account the purpose of future training, health status, and also whether you have experience working out on exercise machines and with weights.

Exercise programs for weight loss and weight gain differ in the selection of exercises, intensity and volume of aerobic activity.

Hormonal background women affects the results of training in the gym. The female body has low testosterone levels, so gaining muscle mass is slow.

During menopause, women are prohibited from following strict diets that disrupt testosterone production.

Excess estrogen disrupts fat metabolism leading to weight gain and reduces the effectiveness of weight loss programs. Active cardio training, leading to significant loss of body fat, can disrupt the course of menstruation. If they are accompanied by pain, exercise in the gym should be temporarily stopped.

Warm-up

Any workout begins with a set of exercises to warm up the muscles and prepare the body for physical activity. Warm-up includes light aerobic exercise on a treadmill or exercise bike.

To increase the mobility of joints and the spine, bend over and body turns, swings or circular movements arms and legs. Effective warm-up complex increases body temperature and pulse rate. The last stage of the warm-up is stretching the muscles and ligaments.

Stretching exercises

To warm up the pectoral muscles, clasped behind your back, your arms are extended and raised to the ceiling. In order for the back muscles to stretch, you need to grab a support with your hand, bend, and move your pelvis back, straightening your legs.

If you raise your arm up, then bend and pull the elbow towards the opposite shoulder, the triceps will get a good stretch. Bends until your hands touch the floor stretch the hamstrings, lower back and buttocks. To warm up your thigh muscles, you need to bend your leg at the knee so that your heel points up, then use your free hand to pull it up and towards you.

Features of training for beginners

For women who are working out in the gym for the first time, exercises on machines should be included in the training program. The main goal of the first lessons is to develop correct technique for safe exercise.

Beginners’ muscles do not know how to contract effectively, so exercises with exhausting loads and the use of significant weights are not allowed. To perform basic exercises with a barbell and dumbbells, a woman should learn to consciously hold the muscles pelvic floor under tension, especially when the body is loaded in an upright position.

Features of training for women after 40 years

A gym training program for women should take into account the physiological changes that occur in the body after 40 years. To maintain muscle mass, two sessions a week are enough, in each you need to perform from 4 to 8 exercises, trying to use all muscle groups.

The intensity of training should be limited due to poor elasticity of the ligaments and tendons.

Age-related changes affect the accuracy of movements, so block exercise machines, dumbbells and fitness equipment are used in classes. It is advisable to update the training program monthly so that the body does not get used to monotonous movements and loads.

Does a woman need exercises with barbells and dumbbells?

It must be remembered that well-developed muscles are responsible for correct posture, elegant gait and overall appearance. Only by working with a barbell and dumbbells of moderate weights, a woman will build and achieve elasticity of muscles, for example, buttocks.

Properly selected load when exercising with free weights has a positive effect on the functioning of the heart muscle and blood vessels, as well as on the relief of the body. Multi-joint exercises with barbells and dumbbells allow you to maintain muscle tone while exercising at home.

You should not be afraid of significant weight gain when lifting heavy weights; low levels of testosterone in the female body protect against this problem.

First workouts for women: losing weight

Based on the principle of “do no harm,” a weight loss training program should be adapted to the physical and age characteristics of the body. To do this, a test load is given in the first lessons.

If completing the planned number of repetitions is difficult, you need to reduce one approach at a time in the entire complex or in those exercises that are especially difficult to cope with.

In the first month of training, aerobic exercise should be given after performing exercises on simulators.

In this case, it is necessary to control that the pulse does not leave the fat-burning zone. To calculate the lower and upper boundaries of the zone, you need to subtract the age from 220, and then calculate 60 and 70%.

First workouts for women: gaining muscle mass

the main task first workouts when gaining weight - mastery correct technique performing exercises, and involving a complex of small stabilizer muscles in the work. Therefore, you cannot immediately lift heavy barbells and dumbbells; the working weights of the equipment must be increased in subsequent workouts.

In initial classes, it is enough to perform exercises on simulators with moderate load, 2-3 sets of each. In the warm-up set, a larger number of repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the session varies from 30 to 50 minutes, depending on the physical capabilities of the woman.

The best exercises in the gym

Training programs for men and women are significantly different. In the gym, ladies, as a rule, strengthen their muscles, giving them a beautiful appearance, so in training complex you need to enable basic and isolated exercises.

On the back

The lever pull in the simulator significantly loads not only the latissimus, but also the trapezius muscles of the back. This simulator will successfully replace pulling a barbell or dumbbells to the stomach.

Upper area backs effectively work on pull-ups and vertical chest rows block simulator. To work out the lower back, it is common to perform deadlifts with a barbell, an alternative to which is hyperextension, especially for problems with the spine.

On your feet

Classic squats with a barbell - one of the most effective exercises to work out the entire complex of leg muscles. Women with weak backs or spinal problems should squat on a hack machine and also do leg presses on a machine.

To increase the tone and volume of the gluteal muscles, you need to regularly do lunges with dumbbells, as well as leg raises in the simulator. Women should not forget to load calf muscles while performing standing calf raises.

In your arms

Dumbbell overhead extensions and push-ups are popular exercises for the shoulder extensor muscles. If the triceps are a problem area, then they are additionally worked on by extending the arms on a block machine and doing barbell presses with a narrow grip.

Beautiful shape and biceps volume will be provided by standing barbell curls. Dumbbells provide an opportunity to load biceps muscle shoulders in a sitting position at an incline, and curls on a biceps machine increase the intensity of the arm workout.

On the press

A woman should initially perform regular and reverse crunches while lying on a bench to prepare the abdominal muscles for more demanding work. The intensity of the training is increased by working on a press machine and crunches on a block simulator.

Fat layer in the lower abdomen reduce rises bent legs in a machine that has elbow rests. The abdominal muscles, which are responsible for a slim waist, are well worked out by the torso machine and body turns with a body bar.

Gym workout chart for women

Circuit training

Program circuit training in the gym it is used by women to lose weight without losing muscle mass. Circuit training consists of 6–10 exercises covering the entire muscles of the body, sometimes muscles are worked locally in different days.

In each approach, the exercises are performed alternately for 10-15 repetitions, in fast pace and without interruption. To get a tangible result, you cannot exercise to failure, and you must also follow the technique and have experience in training.

Cardio training

Cardio training involves any aerobic exercise that increases your heart rate and is aimed at burning subcutaneous fat.

A well-equipped fitness club offers a large selection of equipment for aerobic exercise:

• Treadmills,
• exercise bikes,
• orbitreks
• rowing simulators.

Cardio training is long-term; you should start with walking, which gradually increases the load on the heart. For training, one or more simulators are used, with different times work for them.

Split training

The essence of the method is to train muscle groups separately during the week. So on Monday the biceps and back muscles are loaded, on Wednesday - the quadriceps, calves and shoulders, and on Friday the pectoral muscles and triceps are left. The lesson consists of several exercises for each muscle group, the number of approaches and repetitions determines the final goal of the training program.

Split training is effective for gaining weight or shaping your figure, and when losing weight - for targeted work on problem areas. The separate training system is not suitable for those who have just started training or often miss classes.

Power training

Program for women strength training in the gym are made up of basic exercises, taking into account physique and age characteristics. The main part of the workout includes 5-6 exercises, performed in three approaches.

Working out the muscles for 8-10 repetitions, with breaks of no more than 90 seconds, increases the level of testosterone in the blood, which stimulates the subsequent increase in body weight. The weight of the weights should allow you to complete the planned number of repetitions without compromising the correct technique. If the next day you feel muscle stiffness, you need to slightly reduce the working weights during your next workout.

Proper nutrition during active training

The caloric content and composition of the daily diet should correspond to the goals of training in the gym. When training for weight loss, you should not allow severe reductions in calorie intake, so as not to disrupt the metabolism in the body.

When gaining weight, protein is consumed at the rate of 2.5 grams per kilogram of “clean” body weight, that is, without taking into account the weight of fat. Most of your daily protein should be eaten after training and during evening time.

Carbohydrates are a source of energy and also an important component of muscle growth, so they account for up to 50% of the daily calorie intake. The diet includes slowly digestible carbohydrates and fruits, which are eaten before the afternoon snack and an hour before class.

Fats should not be excluded from the diet, but they should not be abused, so as not to increase the amount subcutaneous fat. All basic nutritional components are divided into three main meals and two low-calorie snacks.

Does a woman need proteins and gainers?

A woman who wants to gain weight or lose weight aesthetically should supplement her diet with sports supplements. Nutrient mixtures consisting of 50% protein or more are called proteins; they are added during training for muscle growth and during strict diets.

Protein shakes are easily digestible, help cope with hunger and provide the body with essential amino acids for growth and preservation. muscle fibers.

Gainer is a carbohydrate-protein mixture that fully restores after physical activity, but not advisable if there are problems with speed dial weight. Women who have a thin physique or who do not have the opportunity to eat regularly need to balance their daily diet with a gainer.

Important: Protein, if consumed incorrectly, is harmful to health, so when choosing a sports supplement, you should consult with a professional instructor or doctor.

Sample menu for 3 days for women

On the day of strength training, nutrition takes into account the body's need for protein and carbohydrates to work at increased intensity. An important meal is a snack 30-60 minutes before training.

It is advisable to divide the morning snack into two meals, and dinner includes slow carbohydrates to restore muscle glycogen:

• Breakfast - an omelet with a couple of eggs and oatmeal on milk.
• Snack – a glass of fruit juice.
• Snack – a small apple or tangerine.
• Lunch – a portion of boiled fish with rice and vegetables.
• Afternoon snack – cottage cheese or drinking yoghurt.
• Before training - a small banana.
• After class - gainer or protein cocktail, depending on the training time.
• Dinner - poultry, vegetable salad with broccoli, a piece of bread with cereals.

On the rest day, the diet should ensure complete recovery and growth of muscle mass:

• Breakfast – bake pasta in the microwave with cheese and egg.
• Snack – juicy fruit.
• Snack – green tea with dried apricots or dates.
• Lunch – beef chop, buckwheat porridge, fresh tomatoes and cucumbers.
• Afternoon snack – 30 g muesli with yogurt.
• Dinner – lean meat, vegetable stew.
• Before bed – low-fat kefir and 1/2 teaspoon of bran.

Eating on the day of cardio training creates the conditions for achieving maximum fat burning. You must not eat any food before or for an hour after class.

The menu should include only slowly digestible carbohydrates, and for dinner - protein products:

• Breakfast – rice with vegetable salad.
• Snack - vegetable salad.
• Lunch – lean meat, some buckwheat porridge and fresh vegetables.
• Afternoon snack – unsweetened yogurt with 1/2 teaspoon bran.
• Dinner: cottage cheese casserole and unsweetened yogurt, or optionally a protein shake.

When to expect the first results

An excellent result of a month of persistent strength training is about 400 g of new muscle mass. By building no more than 100 grams of muscle per week, women should not expect immediate visual effects when gaining weight.

The effect of daily exercise on improving tone becomes noticeable after two weeks.

Muscles maintained in constant tension look voluminous and more prominent.

The first results in the gym are achieved most quickly by women who want to lose weight. To do this, you need a training program that combines strength and aerobic exercise, and adherence to the regime proper nutrition.

Visible result appears after a few regular classes . Reducing your daily calorie intake and high-intensity training can help you lose up to 1 kg of excess weight per week.

The training program in the gym should correspond to the goal that the woman sets for herself. The intensity of classes is selected taking into account the age-related characteristics of the woman’s physiology and physical capabilities.

To ensure that the first results of training are not long in coming, you need to carefully plan and strictly follow your diet. Expert advice will help you avoid mistakes in nutrition and choose the right sports supplements.

Gym training program for women: video

Training program for beginners, watch the video:

3-day split program, watch the video:

If you exercise without warming up, you greatly increase the risk of injury and reduce the effectiveness of your workout. In addition, this is how you form the wrong habits.

Warm-up is a mandatory element of training. You can easily get your muscles into working condition by following a simple procedure:

1. Use a massage roller. Such rollers help to thoroughly warm up the muscles of the whole body. Here Lifehacker explained in detail what these tools are and how to use them.
2. Do cardio for five minutes: briskly climb the mountain, exercise on elliptical trainer or an exercise bike. if you have excess weight, don't run - take care of your knees.
3. Be sure to do joint warm-up and dynamic stretching. you will find a video of a good warm-up.

After this, you will be warmed up enough to begin the lesson.

How to create a training program

When you come to the gym, you should already have a clear action plan: what exercises you will do, what muscle groups you will work.

There are a huge number of training programs, but beginners without a coach should not try complex options. To begin with, it is better to limit yourself to sequentially working all muscles.

Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, thighs and abs. If you're going to train twice a week, divide the muscle groups equally. For example, in the first workout, work out the biceps, back, hips and abs, and in the second - triceps, chest, shoulders and buttocks.

Here are some exercises with machines and free weights for different muscle groups.

Exercises for legs and buttocks

Using this simulator, you can move the emphasis on different muscle groups by simply changing the position of your legs on the platform:

1. Legs at the top of the platform - emphasis on gluteal muscles and hamstrings.
2. Feet at the bottom of the platform - emphasis on quadriceps.
3. Narrow foot placement - emphasis on outer part hips.
4. Wide stance of the legs - emphasis on inner part hips.

Leg abduction in the simulator

This exercise works great on the buttocks. Walk your leg back until your shin is parallel to the floor, but do not extend your knees completely. To better work the muscles, lower your leg to its original position slowly.

Squats

This is a basic exercise with a huge number of variations: with a wide stance or on one leg, with a barbell or with dumbbells, from an elevation or with a jump. Lifehacker analyzes in detail the technique of performing squats, and there are several options for squats and other exercises for the hips.

Another exercise with a lot of variations. Lunges can be done with your own weight, with a barbell or with dumbbells, moving around the room or on the spot.

As you lunge, make sure your knee is in front standing leg was located exactly above the heel. By slightly tilting your body forward, you will shift the emphasis to the buttocks.

This basic exercise works not only the muscles of the hips and buttocks, but also the extensor muscles of the back and trapezius. Start with classic deadlifts, but don't use too much weight.

Here is a video with the technique of performing the exercise:

To add variety to your workouts, explore other glute workouts as well.

Back exercises

This exercise strengthens the back extensor muscles. It warms you up perfectly and prepares you for an important basic exercise - the deadlift.

If you want to pump up your back muscles, and not your legs, start doing the exercise from a position where your body is in a straight line with the machine. Then lift your back, squeezing your shoulder blades together and moving your arms back. Stay in this position for 3-5 seconds.

The key point in this exercise: you need to pull the block not with your hands, but with your back. While pulling, fix your back and squeeze your shoulder blades. The video shows the technique and features of the exercise:

This exercise also helps to effectively pump up your back muscles. The video below explains the execution technique and the main mistakes:

Chest exercises

Bench press

This basic exercise works the pectoral muscles, triceps, and deltoids. The emphasis can be shifted by changing the grip: bench press with a narrow grip loads the triceps more, and with a wide grip the chest. Also, the emphasis on the chest shifts if you take the barbell with a reverse grip, that is, with your palms facing you.

The video explains the technique of performing the exercise:

This machine allows you to perform exercises that only work the pectoral muscles. Do not straighten your arms completely at the extreme points; perform the exercise smoothly.

Dips with forward bend

If you can't do dips without help yet, use an expander or a special exercise machine for support. To place the emphasis on your chest, tilt your body forward.

The technique of performing the exercise can be seen in the video:

In this you can find chest exercises in pictures.

Triceps Exercises

Try not to spread your elbows out to the sides. If shoulder mobility allows, lower yourself until your elbows are at a 90-degree angle.

Extension of arms on a block

This exercise can be performed with a regular or rope handle. The back is straight, the elbows are located close to the body and do not move.

Exercises for biceps

Standing barbell curl

This is a basic exercise that helps to work your biceps well. Here is a video with the technique of performing the exercise:

Unlike the previous exercise, when lifting the dumbbells, you should rotate your wrists, as this provides additional stress to the biceps. At the bottom, the hands should look at each other, and during the rise, turn towards the body.

Shoulder exercises

Standing chest press

Before this exercise, you should do a dynamic shoulder stretch: pick up a stick or expander and move your straight arms behind your back several times, and then forward again. Do not bend your elbows while stretching. The closer you place your hands, the more effective the stretch will be.

While pressing, move the barbell behind your head. If it stays forward, it will put a lot of stress on the lower back.

When performing the exercise, your elbows should be slightly bent. Do not raise your arms above your shoulders - this can cause impingement syndrome (inflammation of the rotator cuff).

Bent-over dumbbell raises

The body is tilted forward, the back is straight. Hand movements are similar to the previous exercise.

In this section you will find an analysis of the technique of performing other shoulder exercises.

Ab exercises

Elevated leg crunches

By placing your feet on an elevation, you will eliminate unnecessary stress on the iliopsoas muscles and harm to the lower back. If you want to make the exercise more challenging, pick up a medicine ball.

The plank perfectly works all the core muscles. To complicate it, you can place your feet on an unstable support: in loops or on, as shown in the photo.

Hanging Leg Raise

In more simple version you only need to pull your knees towards your chest.

If this is easy, try lifting your legs straight to the horizontal bar.

How to Choose the Right Weight and Number of Reps

Take such a weight that you can perform the exercise 5-8 times. The last repetitions should be performed with effort. If you can easily do all eight reps, then the selected weight is too light for you.

Perform three sets of 5–10 reps. Rest between sets should be 1–2 minutes, between exercises - 2–3 minutes.

If you are doing exercises without weights, you need to do more reps to properly load the muscles. For these exercises, perform three sets of 20 repetitions.

After training

After training, be sure to stretch: you need to relax the muscles that worked. You can find stretching exercises different groups muscles, and - exercises with expander bands.

From the very first training, you need to pay attention to your nutrition. From this you will learn what to eat before and after training to speed up your progress and not harm your body.

Don't be shy, listen to your body and have fun.

Most beginners, when they come to the gym, often start doing heavy basic exercises without having a sufficient level of training for this. On the other hand, there are those who from the very beginning accustom themselves to training on machines, without paying due attention to free weights. However, these two categories of novice athletes are united by incorrectly constructed training programs, which they often write for themselves. In this article we will analyze the best training programs in the gym for beginner athletes.

Training goals

Before starting to draw up any program, it is necessary, first of all, to decide on the goals that the future program should achieve. Training goals can be both physical body parameters (strength, endurance) and external ones (muscle mass, relief, weight loss, etc.). At the same time, physical parameters are trained mainly through strength exercises, and external parameters require not only a special training regimen, but also compliance with the correct diet. This is their key difference. It is a mistaken belief that only with the help of training programs can you increase muscle mass, improve your appearance, or ensure effective burning of excess fat.

At the initial stage of training, your training goals will not be particularly important, but after completing the basic stage of training, you will have an idea of ​​​​what programs to use and what parameters to work on improving. Therefore, the stage of defining training goals is key.

Introductory stage of training

This stage is a must-have for any novice athlete. The fact is that at first neither the muscles nor the cardio-respiratory system of the body are fully prepared for serious stress. In addition, you yourself are unlikely to know the limit of your physical capabilities. Therefore, the introductory stage of training includes work on all major muscle groups in minimal intensity and minimal volume.

The total duration of the introductory stage is 4 weeks.

Workout #1 (Monday)

Training#2 (Wednesday)

Training#3 (Friday)

Basic stage of training

At this stage, we will have to train according to split schemes, that is, on each training day we will specifically train two specific muscle groups. Basic period training is more intense and voluminous, and also provides greater load on the main muscle groups.

The basic stage of training will include 2 training programs - one is intended for beginners at an intermediate level, the other for beginners at a lower intermediate level.

Below the middle level This is understood as a level of fitness at which an athlete can perform basic exercises with his own weight - pull-ups and push-ups, at least in an average number of repetitions (at least 6-8).

Below average is understood as a level of fitness at which the athlete cannot perform exercises with his own weight (pull-ups, dips) or performs them in a small number of repetitions (less than 6).

The total duration of the basic stage is 8 weeks.

Training frequency – 3 times a week.

Basic complex for beginners of the INTERMEDIATE level

Training#2 (Wednesday): Shoulders + Legs

Training

Basic complex for beginner athletes of BELOW INTERMEDIATE level

Workout #1 (Monday): Chest + Back + Abs

Training#2 (Wednesday): Shoulders + Legs

Training#3 (Friday): Biceps + Triceps + Abs