The basic principles of a workout in the gym

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The basic principles of a workout in the gym.

Starting to work out in the gym, you must comply with the so-called principles of training. Following the basic principles of Your workouts will be productive and less prone to injury. The basic principle of the workout is the warm-up. It starts with a warm-up each session in the gym. Performing a warm-up, You will be able to avoid muscle injuries, you must warm-up qualitatively, from the muscles of the neck and finishing with the ankle.

You need to fully focus on the exercise. Performing the exercises correctly and under control, You will be able to avoid injury and at the same time to work efficiently You need muscle. Also important rule of performance of any exercise is proper breathing. The breath is the Foundation of any exercises and breathe properly you need to learn. Try to exhale during the passage of heavy phase, for example, when you bench press, you need to inhale lowering barbell, and exhale raising it.

Your training should consist of specific, so-called sets. The set consists of a certain number of iterations, typically set consists of 5-12 repetitions and similar sets should typically be from 1 to 5 depending on your goals. Between sets you need to perform a break to regain strength and breath. Usually the rest should take from 30 seconds to 3 minutes, depending on individual recovery ability of the body and from the done exercises. If You train legs, it is possible even to increase my rest time to 5 minutes to fully recover and prepare for the next approach.

During the holidays it is not advisable to sit on a bench or chat with other visitors of the hall. As a result, You are distracted from your workout and can lose its rhythm. Far better, if You make a few circles around the room, performing the breathing exercises and concentrating on the next approach. So during the rest between sets is not superfluous to do stretching exercises train the muscles to increase blood flow to it and contribute to the rapid removal of lactic acid from it.

During the holidays try not to be distracted by extraneous things and do not distract other gym attendees. You need to focus on training, the only way you can fully use your powers. By following these principles, You will be able to achieve the desired result and prevent unwanted injuries.

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The most effective home workout: 5 exercises

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1. Sumo squats with a dumbbell
Take one dumbbell with both hands and hold in front of him, dropping the palm down. Feet wide: approximately 30 inches wider than shoulders. Pointing outward at an angle of 30 °.
Keeping your back straight, slowly squat until parallel with the floor. Keep a slight bend in your lower back and keep your heels off the floor. When you descend slightly below parallel, start the upward movement and return to starting position. Do 15-20 repetitions, 2-3 sets.

2. Strap
Lie on the floor face down holding the body weight on toes and forearms. The elbows must be strictly under the shoulder joints. Feet is kept together.
The body should form a straight line from head to heels during the exercise, buttocks tight, stomach try to pull. Lock body in this position throughout the approach. Beginners can try alternating: 30 seconds plank, 30 seconds rest (so 3 times).

3. Twisting
Lie on your back, bend your legs at the knees at a 90 ° angle, place your hands behind your head.
Accented with effort of the abdominal muscles begin to tear blades off the floor, twisting the body. At the top of the exercise, take a 1-2 second pause, then return to the starting position. The number of repetitions should not exceed 20 (for beginners), the number of sets to 3. Don’t strive for quantity, pay attention to technique.

4. Lift pelvis on one leg
Lie on your back, bend one leg at the knee, and the second one to keep in the air.
Begin performing the lifts the pelvis up focusing on one heel. In the upper position hold, straining buttocks: the main burden must fall on the gluteal muscles! This exercise can be performed with dumbbells or a weightlifting man. You should perform 3-4 approach, 12-15 reps (on each leg).

5.Kicks on all fours
Stand on all fours, eyes aim forward.
On the exhale lift one leg off the floor and, without straightening, point it upwards, from the middle of the amplitude straighten your leg and lift it as high as possible. At the top squeeze your buttocks and stop. During the movement of the whole body, except the working leg should remain motionless. Ideally you should do 4 sets of 12 reps (on each leg).

Do 2-3 times a week and in a month you will see results!

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