Rules for effective fitness and bodybuilding

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This article will help those who have decided to start a new life - on Monday or any other day of the week, and join the wonderful world of sports. Here are some tips for beginners on how to take the path of a healthy lifestyle. Take just 7 simple steps to a beautiful body, good health and good mood, and then the main thing is to stay the course.

Classic rookie mistakes

• A sharp start and a rapid decline. Many, barely having time to start training, pick up a frantic pace and soon run out of steam. You need to start small, gradually increasing the load.
• Unsystematic. We went to the gym twice, then gave up sports for 2 weeks, then one visit and gave up again. And so on in a circle. Regularity is the main condition for the effectiveness of training.
• Expecting quick results. In order not to expect miracles and avoid breakdowns, we return to step 1 and check the goal for realism. And enjoy the process, instead of hypnotizing the scales with your gaze several times a day.
• Self-reflection. You begin to involuntarily compare yourself with other gym goers and indulge in sad thoughts about your own imperfection. Put everything out of your head and focus on training. Don’t be complex, but praise yourself! You are working to make your body beautiful and healthy. This alone is worthy of respect.

Fitness classes promote the production of endorphins. Therefore, soon you will feel completely different - both physically and psychologically. Be patient - you will succeed!

Basic types of fitness

There are different types of fitness that have different directions and ways of influencing the human body. Depending on individual characteristics and desired results, one of the directions can be chosen:

Aerobics is one of the most popular types of training among girls and women, usually accompanied by cheerful, active music. Allows you to lose weight, strengthen and tighten the body, strengthen muscles, improve the condition of the respiratory system. Thanks to musical accompaniment, it also helps to develop a sense of rhythm.

The following varieties are distinguished:

• classical;
• cycling aerobics – using exercise bikes;
• step - part of the movements is performed using a special platform;
• dance - most movements are based on one or another dance style;
• tracking – exercises are performed on a treadmill with adjustable speed and level of inclination;
• slide – imitation of movements characteristic of skiing and speed skating;
• pump – training using weights;
• Kick is a hybrid of exercises with plastic and strength components.

Bodyflex is an effective way to lose weight by combining strength training with a special type of breathing exercises. It is characterized by the following types of effects on the human body:

• promotes blood saturation with oxygen;
• accelerates metabolic processes, increasing the rate of burning of excess adipose tissue;
• develops muscle strength and elasticity;
• stimulates regeneration processes, causing a rejuvenating effect;
• improves skin color and condition.

Fitbox (taibo) is a combination of aerobic training with movements from martial arts, including punching bags. It has increased requirements for the level of endurance of the student, but is distinguished by a number of positive effects:

• activates metabolic processes;
• promotes fat burning due to high energy intensity of training;
• strengthens joints and ligaments;
• improves tone;
• increases the strength of muscle fibers;
• develops reaction speed;
• strengthens the heart and blood vessels;
• increases the efficiency of the respiratory system.

CrossFit is a highly effective combination of exercises, which includes:

• athletics exercises;
• powerlifting;
• Weightlifting;
• work with gymnastic equipment;
• Cardio training.

A competent and balanced combination of the above areas promotes muscle development and muscle mass gain while simultaneously burning excess fat.

Fitball is a set of stretching exercises using a special ball (fitball). The classes are aimed at strengthening the abdominal muscles and developing the back muscles to normalize posture. Besides:

• develops flexibility;
• increases muscle elasticity;
• improves coordination of movements;
• strengthens the hips and buttocks;
• helps correct defects of the spine and bone structure (scoliosis, osteochondrosis, osteoporosis, intervertebral hernia and other disorders).

Pilates – training to develop flexibility and strengthen individual muscle groups. It is distinguished by the absence of high load on the body. Has a minimum of contraindications. The basis is to perform slow, smooth movements. Well suited as rehabilitation exercises after serious injuries. The following effects are noted:

• improved posture;
• strengthening muscles without increasing muscle volume;
• normalization of metabolism;
• increased flexibility;
• increased joint mobility;
• strengthening and stretching of tendons;
• development of endurance.

Also, the exercises of the complex promote relaxation and relieve muscle tension.

You can also highlight “stretching” - a type of fitness based on stretching exercises. However, it makes no sense to display this direction as a separate point. A balanced workout is not complete without stretching and flexibility exercises. Even if it’s in the form of a warm-up routine or a cooling-down technique after completing fitness classes.

Workouts at the fitness club

The main advantages of fitness classes in the gym include:

• availability of a comprehensive range of simulators and equipment;
• the opportunity to study under the supervision of an experienced instructor who will give timely advice;
• work in a group of several people.

The latter will help make the training process varied and develop the spirit of competition. It will also make it easier for a beginner to enter the world of fitness - more experienced people will help them get comfortable in the gym. In the future, when group training stops bringing results, you should switch to an individual regimen - it is very important to determine this moment in a timely manner in order to continue to fully progress.

How to exercise properly at home

The undoubted advantages of training at home are saving money, the ability to choose your favorite music for practicing, and the ability to practice alone without feeling discomfort in front of others.

Before doing fitness at home, you should prepare a place for training and purchase the necessary equipment:

• Free space in the apartment with an area of ​​4 m2 is suitable for training.
• For beginners, you should purchase 2 dumbbells weighing 1 - 1.5 kg, a gymnastic mat, and a small cushion under your head.
• It will be useful for beginners to purchase special video programs with basic exercises for all muscles of the body. This will help you figure out what exercises to do for a specific muscle group and how to properly exercise at home.
• Shoes should be light and comfortable with non-slip soles.
• We select music for warm-up and aerobics at a tempo of 132 – 140 beats per minute.

We choose the time for training in accordance with our own biorhythms and capabilities: it is better for larks to train in the morning before breakfast, owls are more active in the evening, the ideal time for exercise for them is before dinner. It is very important to organize a training regimen, because excessive zeal can lead not only to muscle overload, but also completely discourage the desire to exercise after a few days.

How to train at home

Not everyone is ready to visit a club to do fitness - some prefer to work out at home. The reason for this may be lack of time and finances. Or just awkwardness - many girls and men suffer from the reluctance to train under someone else’s gaze. In addition, it is always easier to find time to train at home - there is no need to go to the club, spending an hour or two on the road, and adapt to its work schedule.

One of the disadvantages of home exercises is the lack of a large number of exercise equipment available in the fitness room (it is costly and difficult to equip a gym at the proper level on your own) and a trainer.

You will have to motivate yourself, as well as create a program, and also monitor the results. To make the task easier, it is useful to keep a diary and write down your own comments on the exercises.

At home, you can get by with a not too sophisticated program, including the basic elements of strength training, cardio training (running, aerobics), stretching (including with an elastic band for fitness). And after achieving a certain progress, it will not be difficult to replace many exercise machines with one single thing - a horizontal bar.

Basic fitness exercises for beginners - recommendations

Exercise for fun, not for wear and tear

When planning your home workouts, consider the following recommendations:

1. the minimum number of classes per week with an average duration of 40 - 90 minutes - 3 times a week;
2. if you cannot devote more than 30 minutes to training, you have two options: exercise every day or break up a 40-90 minute workout and exercise in the morning and evening;
3. no matter how long your classes last, never give up warming up and stretching: the longer the workout, the more time you need to spend on warming up and relaxing the body;
4. first of all, work on your abs: this way you will be less tempted to “postpone” weight loss exercises for later;
5. during classes, try to work out all the main muscle groups, paying special attention to problem areas;
6. as the famous advertisement says, “don’t let yourself dry out”: drink more fluids;
7. choose comfortable clothes for classes;
8. prepare a mat, dumbbells (if you want to build muscle mass);
9. choose good music to practice with;

Note: How to learn to do push-ups for girls - 5 steps!
And be sure to take breaks between sets. Your motto should be the words: “Exercise for pleasure, not for wear and tear!”

Lesson programs

A complex scheduled by number of repetitions and days is called a program. Depending on what goals a person pursues, his own training method is selected. As a rule, the trainer selects a set of exercises for the trainee, but after studying the necessary literature, you can cope with this task yourself.

For beginners

The program described below is perfect for beginners, while women can reduce the training time by 2 times, while halving the number of approaches. The load should be gradually increased to achieve the desired result. Fitness for beginners at home necessarily starts with a warm-up, which reduces the risk of injury, improves muscle performance and increases performance. A warm-up can include jumping rope, quick squats, running in place, swinging your arms, etc.

Recommended weight loss program:

1. Monday . Pull-ups – 5 approaches, 5 rubles each. Lifting dumbbells with your arms tightly pressed to your body (working part of the arm from the elbow to the shoulder) – 3 approaches, 10 repetitions each. Classic squats with the heel pressed to the floor and a straight back - 5 sets of 20 repetitions.
2. Wednesday _ Squats – 5 sets, 100 reps total. Push-ups on parallel bars with weights in the form of a backpack - 3 sets of 10 rubles. Standing dumbbell overhead raises – 4 sets, 10 reps each. Pull-ups/push-ups from the floor – three times, 5 rubles each.
3. Friday . Raising your toes, holding dumbbells in your hands – 4 times, 15 repetitions. Pull-ups – three times 5 times. Squats with dumbbells – 5 times, 20 repetitions. Push-ups – three times, 10 rubles each.

Online classes at home for weight loss with music

This program is universal and is suitable for the most part for beginners, therefore, having mastered it, you will need to choose a set of exercises with a greater load. Online fitness at home is designed for classes for three months; it allows you to lose excess weight and tone the main muscle groups. You can perform the complex separately, according to the circular method, or in supersets (alternating 2 exercises) if you wish. Using various online resources, you can familiarize yourself with the correct technique for performing movements.

Select rhythmic music for fitness in advance, warm up and start exercising. In this case, it is better to combine movements, alternate and do different variations of sets, because otherwise you will quickly get bored with the workout and you will not enjoy it. Options for practicing with music:

1. Jump squats . Place your legs parallel to your shoulders, squat with a straight back, moving your pelvis back, you can put your hands behind your head. Jump up while sitting. You need to repeat it 6-8 times; during your workout, do it at least three times.
2. Exit at close range while lying down . Starting position – legs parallel to the shoulders, arms along the body. Lower your pelvis down into a squat, place your palms on the floor and jump back, leaving your upper body in place. Having taken the position lying down as for push-ups, come back. Repeat 8 times.
3. Book . You need to lie on the floor with your arms stretched up. Then begin to simultaneously lift them together with your legs, folding them like a book. This is very effective for working the abdominal muscles. Repeat this at least 8 times, doing 3 sets.
4. Jumping . You will need a step or a low, durable stool, on which you need to jump from a distance of about 40 cm. Keep your hands slightly behind, and swing them when moving forward. Do 3 times 10 repetitions.
5. Kicks . Place your legs parallel to your shoulders, bend your knees slightly, and bend your arms at the elbows. Keep your fists at jaw level (like kickboxing). Strike your heel back and forth rhythmically. Do not fully extend your knee, otherwise you may get injured. Performed in 5 sets of 8-10 times.

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With a ball

The presented complex helps strengthen a person’s muscular corset, improving his posture and working on flexibility. The gymnastic ball is also considered an excellent stress reliever for those who are often exposed to stress. The fitness program includes effective general strengthening complexes, before performing which you must warm up by jumping rope or vigorously doing squats. It is recommended to do:

1. Pelvic lifts . Lie on the floor with your back, place your ankles on a fitball, straighten your knees. Next, you should raise your pelvis, rolling the ball to your buttocks, stay at the top point for a few seconds, then lower down, taking the starting position. Do 10 reps.
2. Crunches . Take the same position as in the previous exercise, with the ball sandwiched between your ankles. Place your hands behind your head, begin to raise your legs together with the fitball, straining your stomach. Complete 12 reps.
3. Classic push-ups . Place your palms on the floor, place your feet on the ball, and keep your back straight. Slowly perform 10 push-ups.
4. Reverse push-ups . Hands should rest on the fitball with a reverse grip (sitting with your back to the ball). Lower your pelvis almost to the floor, bending your elbows, keeping your knees at right angles and slowly return up. Repeat 8-10 rubles.

With ribbon

Using an elastic band, you can provide additional stress to the muscles, and if you roll it several times, the severity of the exercise can be increased. The item is used to work out different muscle groups. The lesson may include:

1. Steps . Fasten the ends of the tape to each other, put the resulting ring on your legs (at knee level). Place your legs parallel to your shoulders, squat slightly and in this position begin to take long steps forward. Repeat for 1-2 minutes, alternating.
2. Hip lift . The fitness band should wrap around your ankles. Lie down on your stomach, place your hands under your chin and begin to alternately lift your legs up, while pulling on the shock absorber. Repeat the movements 20 rubles.
3. Squats . Move the ring to the level of your knees, spread your legs slightly and, without bending your back, begin to slowly lower down and, as you exhale, return to the starting position. Repeat 15 times.
4. Abdominal pumping . You need to stand up and straighten your legs. Take the tape in your hands, stretch it and lift it up. First, bring the right one back, turning the body in the opposite direction. Then change to the left and do the same. Perform 20-30 repetitions.
5. Leg raises . Lie on your side with the tape ring around your ankles. Begin to lift your top leg, applying maximum tension to the shock absorber. Roll over and repeat the movements. Do 20 reps on each side.

Power training

The program is aimed at increasing endurance and developing strength; in addition, strength training in fitness has a positive effect on overall well-being and corrects the figure. Such training involves the use of sports equipment - barbells, dumbbells, exercise machines and various weights. The program is divided into 3 sessions, between which there should be a day of rest for muscle recovery.

1. First day . The muscles of the chest, triceps and shoulders are worked. You can do a bench press with dumbbells, a horizontal press, an overhead crossover, a military press, raises with dumbbells on an incline bench, dumbbell lateral raises, overhead arm extensions, and dips.
2. Second day . Squats, deadlifts, lunges, and crossover leg abductions are ideal for strength training. It’s better to do it with weights.
3. The third day . The back muscles and biceps work. Suitable fitness exercises would be shrugs, various rows (to the chest, bent over, etc.), hyperextension, forward bends, and curls with dumbbells/barbells.