Success in the gym, as in any aspect of life, comes with understanding the fundamental foundations. Now it is fashionable to try something new, exotic, unusual, but all the work techniques have long been invented. We invite you to familiarize yourself with the basic principles for beginners who are applicable in many sports. Do not waste time on the discussion of "this cool new sports additive", do not clog the head with refined food plans. Just follow these six truths, and you will get the result.

1. Focusy only for the long-term perspective

Most people train, keeping some short-term goals in the head. This is not a completely correct approach. Do you understand what the difference between the short-term and long-term perspective?

  • your goal is not to reset / score 10 kg in three months. Your goal is to restore and try to maintain your health throughout the remaining life.

  • your goal is not 150 kg in the bench press. Your goal is to become the guy who never misses workouts.

  • your goal is not to sacrifice all the sake of the best result for the spring. Your goal is to become sports next year. And even sports in a year.

  • avoid thoughts about short-term results. Look at things wider, and all these intermediate results will come by themselves.

Important moment: Stop behaving as if a healthy lifestyle is something outstanding. You can go to the simulator regularly. This is normal. This is not a victim. No obligation. This is normal.

Focusing on the long-term perspective, you will notice positive changes along the way. Seeing these results, you will understand that everything goes well.

2. You need training schedule

Many people are engaged irregularly, because they are trying to think about what you do not need to think about. When would I come to the hall next time? Here are typical reflections of a modern spoiled person:

  • will I have enough motivation to workout when I come home after work?

  • will I have enough free time to work out today?

  • do I have enough Will's strength to get up early, do it all do and leave time for the hall?

It turns out that in our time for training it is necessary to be mounted and inspired. And what about stopping the sport as something allocated in everyday life and make it part of life, part of your plan for the day? Make a workout plan and follow him. This is a very important point that distinguishes a beginner from a professional. It distinguishes a person suitable for things seriously, from a snowdrop coming into the hall a couple of times in front of the beach season.

Many of those who visit the simulator do it three times a week. This is quite enough. So I will go to the hall on Tuesday, Thursday and Saturday. At seven in the evening. On Saturday you can and early. Here is my schedule. Now I do not need to think about choosing a day for training. I do not sit and do not wait for the tide of motivation. I have everything planned, and visits to the simulator are inscribed in the plan for the day. Just as you take into account time travel to work and from work. It is very simple, and there is nothing special.

Training schedule is becoming even more important when heavy periods begin in life. It happens to everyone, this is part of our being. You may have to skip one workout. The schedule will remind you of the next after the missed training. Without a schedule you can wake up with the awareness that was not in the hall four weeks.

Follows of life can knock down from the course. It happens even with professional world-class professional athletes. The bottom line is that they are still returned to training. Missed the lesson on Thursday because of work? According to the schedule, the next workout on Saturday. See you in the hall.

With the schedule, you will manage your life, and not the abstract level of your motivation.

3. Focus on basic exercises

Too often in the hall there are people of the "modest" physique, trying to make the external head of the biceps in the absence of a biceps as such. Something of this may come out, but in general (and especially for beginners) there is a simple truth: it is necessary to focus on the most complex, basic exercises, including as many muscle groups as possible. The jerk and push are not just as indicative and the only exercises in modern weightlifting (until 73 were still pressing). The whole body works there. Just making at least these two exercises, you will get incredible results.

As basic exercises can be advised:


  • rodes Lözia

  • deadlift

  • squats

  • push

  • jerk

  • tightening

  • pushups

  • push ups on the bars

  • twisting on the press

Optionally, this set can be supplemented with several slightly more specific options, but it is necessary to remember the essence: exotic insulated exercises are made when a good base is already formed, there is a muscular mass and you need to give it a more correct, aesthetic look. Once again, read the example above about biceps.

4. Hurry - people rush

For many people, "work out well" means either very intense training, or experience the subsequent pain in the muscles, or training to failure.

It might be commendable. The desire and ambition in sports is simply wonderful, but to begin with, it will be useful to create a specific base, foundation.

Almost everyone in the hall seeks to approach the limit scales as soon as possible, and this is a very big mistake. At the initial level, you need to give your body time so that it is accustomed to a new activity for himself, learned to cope with gradually increasing loads. Accelerate the little by little, and you will not have injuries and pain.

Training to failure is a good way to use yourself, but do not build a solid foundation at the initial stage. At the end of each workout (and each exercise), it is necessary to leave the strength of a few more repetitions, focusing on the gradual, but stable progress.

This principle works in any exercise. For example, you are making the rods on the biceps. In the first training session you need to take a very small weight. Light with the exercise, adjust the equipment. With light weight it is easier. Next week, slightly increase weight. You will still be easily, and this is normal. Your muscles, joints and bundles will also tell you thanks. A few weeks have passed, and you still raise the weights with which you do not have difficulty. All this time you increase your potential. And here in one of the weeks you feel that the ever-increasing weight of the rod has given you hard, but you coped with him confidently - it is at the expense of the accumulated potential. And you have a margin of strength and strength for further progress, because you did not do before the failure (that is, they could do more repetitions).

5. Gradual Weekly Progress

At this moment you need to make a special accent. People consistently go to the hall, make the same exercises with the same weight and do not feel the increase in force. There are runners making daily jogging on the same distance, but without achieving success in loss of fat mass.

Explain the essence of this error can a simple mental experiment. You are in a quiet room. Suddenly the fan turns on. He is rather noisy, and this sound is extremely annoying you. But it takes time, and seemingly so distinguished and loud sound is already perceived as background noise. You practically stopped noticing it. Your brain concluded: "Apparently, this is a normal phenomenon for this environment. So I will not pay special attention to it. "

In the case of training, the same thing happens. You ran 2 km. Then 2 km again. And once again 2 km. The body believes that such a load is the norm, and adapts under it, and quite quickly. In a simplified model, that is, without taking into account the factor in power, the disappearance of the dynamics in physical activity leads to stabilization of body weight and power indicators.

Want to see progress every week? Make progress in training every week. There are many options here, but the rule is one thing: Increase the loads gradually. You will not be able to add 10 kg weekly for a long time. Your potential will not have time for your impatience. At the same time, progress is ensured not only by an increase in working weight. You can increase the number of repetitions or approaches. You can reduce holiday time. Many options - Google will tell.

6. Enter the Diary Training

What can be calculated can be controlled. How will you comply with the previous rule if you can't remember the indicators with the previous workout?

There used to be a notebook and handle. Now there is a Google Play and AppStore with thousands of sports applications for fixing training activity. The applications are good in that on the basis of the data introduced, visual graphics are able to build, for which anyone can easily track progress.


  • find a gym in your area (you probably know a couple, but somehow there was no time to go there)

  • based on the course of the hall, make amendments to your diary (three days a week for 1.5-2 hours quite enough)

  • arm yourself with a notebook and handle or put training journal on the smartphone

  • make a workout plan, focusing on basic exercises

  • start classes with small scales

  • gradually increase the load every week

Good luck to you.

You visit the hall not one year, and before you liked it very much, but now you began to notice that the former enthusiasm began to slowly go to no. Waking up on your day off, you are no longer gathering a sports bag to go to the hall early, and pull the campaign to the evening. Yes, and the effect of classes does not correspond to spent and efforts and time. If in the hall you often catch yourself thinking: "Do I do", "Is it better to spend his time for something more useful" and you doubt that the simulators are so necessary to be beautiful - this article is so necessary for you.

1. Traumatic

Classes in the gym are especially traumatic for the owners of sedentary work. When most of the time you are selected, and then sharply give the body a powerful load, then this is a rather rough stress for the body. Yes, and contraindications of Uyma: problems with heart, with blood circulation, spinal curvature (scoliosis), flatfoot - all this will limit the spectrum of your exercises in the hall.

If you have, for example, scoliosis, most likely you will be banned to make basic exercises - becoming craving and squats with a barbell (which, by the way, I would not advise healthy people), and without these "stressful" exercises the effect of Training will significantly decrease. If you can not do the database - what's the point of going to the hall? You may be able to reach the middle effect exercising at home with your weight or on the horizontal bar.

If you do not need huge muscles, but just want to support your body in a tone, still be sure to consult your doctor what you can do in the hall, and that it is impossible (it is better to go to the doctor who is in the clinic, and not to the one that in The gym, because he is interested in selling you a service and does not want to say anything bad about his hall). And do without fanaticism.

2. This is devilish boring

You are doing an approach. Down-up, down up ... Then relax a minute - just sit or lingered around the hall. Next approach. The first two or three exercises pass cheerfully, but then you are psychologically tired of monotonous repetitions. Psychological and physical fatigue go hand in hand, and now you are already dragging your feet around the hall, with one thought - when it ends. Well, if you are with a friend - you can chat. But if you have not so many friends attending the hall, you will more often. You can make friends in the hall, but do not care, no one wants to be distracted by exercises.

3. Muscles turn into fat

If you have achieved good results in the hall, you will have to maintain the form and in the future, otherwise the muscles are saved and swim with fat. Remember the former pitching from the "Fight Club" performed by Mit Louf? Of course, this is a launched case, but nevertheless, this is true: a trained person needs a lot of effort to keep the form he has worked. Those who have never fond of sports, it is easier to stay in a stable form, they are slower thank weight. Such is the chemistry.

Is it not better to be light and chest than big and smooth?

Therefore, you should not strive for a huge musculature - you will look attractive if your body is simply harmoniously developed and proportional. In addition, it is much better to be easy and shrill, not large and smooth. Do not buy nutritional supplements for bodybuilders, especially if you do not understand them. Come go through steroids.

If we fed money to a more or less modern fitness room (there are no music in such often there are no music), or did not fight, but simply to save time went to the rocking room in the basement in the basement, be prepared to listen to a heavy rock or electronics - Little Prodigy, or, if it is completely all bad - you will have to watch pathos promotions with Fitonies and pushed men, stumbled giant dumbbells under heroic music. Such media content is designed to create your motivation, it seems to show what you need to strive for, but in fact he is only annoying, you feel stupid on a background.

By the way, you can see T-shirts with inscriptions like "SHUT UP AND TRAIN" in the phytonshi in the promotions) - as it were, hinting that it is necessary to overcome yourself and not whine. Well, if you want to whine something in the hall - so only from such an advertisement.

5. Appearance - our all

There is nothing wrong with the desire for sexual attractiveness. But everything is good in moderation. It can be safely assumed that avid fitness lovers put appearance above all, and also evaluate others by their fitness scale. It is important to remember this if you choose such a person for life. If you once give the slack and begin to "be heading" to workout, it is possible that it will be seriously perceived, because for such people attitudes towards the hall is a reflection of attitudes towards success and to itself as a person. You can lose respect for the partner. By the way, the girls in the gym attach great importance to clothing, so you should not flick with them if you are not expensive Mike and sneakers, but a T-shirt and sneakers who are just "not sorry to wear in the hall." The gym now became not only a place where the muscles are swing, but also a small vanity fair, where people demonstrate the possibilities of their wallet.

6 . This is a crack

Sometimes fitness room instructors are ready to tell you anything in order not to lose the client

Real story: One comrade came to the hall and asked the advice from the coach - whether he should do if he had numerous lipomes on his body, they look very unattractive). What the coach replied that, perhaps, they would dissolve from intensive workouts. In fact, the only way to get rid of this attack is surgical. Maybe the coaches and instructors do not always tell you anything, if only you went to the hall and paid money, but clearly silence about some negative consequences of bodybuilding.

In addition, do not believe if you are told that in a short period of time you will achieve impressive results - all people are folded differently, some of the nature got a muscular body and a predisposition to a set of muscle mass, and someone's constitution and the structure of the skeleton simply Let them grow more than a limit variety. Of course, steroids can come to the rescue, but we have already spoken about them.

7. Better something else

As it was said, fitness focused on appearance. Actually, everything you get in the hall is only appearance. No knowledge and skills, only narcissism. You will not learn how to fight - even the middle boxer rolls bodybuilder, but no spectacle is more pitiful than a large pitching, a lesion from the enemy of a smaller set. As for the muscles, "more" - it does not always mean "stronger."

You will also do not learn how to think strategically (as in team sports), dance or swim - agree, which are no, but useful skills, but the most important thing is that in addition you are also not beneficial to your health. Bodybuilding, by and large, is the inspection of the body for strength, but does not strengthen it. The only visor of bodybuilding is the speed of a set of muscle mass. In this regard, Bodybuilding is the fastest way.

If you still like to do, like the smell of iron on the hands, unhurried rhythm of workouts and you are not a team player? If the means allow you to purchase a bar and bench (with adjustable angle of inclination) and a pair of dumbbell with the ability to add weight. Rod - a universal projectile, with her you can do most of the exercises. Dumbbells are suitable for insulated exercises and for "finishing" at the end of the workout. This is an option for owners of spacious apartments or garages, but over time it will pay off.

Consider minuses:

1) the rod will not replace some simulators;

2) "I bought a subscription, which means to walk" - such a "money" motive will no longer spur.

Publication date: 02/14/2017 11:34

To get some return in the gym.
1. Know how to do all exercises.
2. Understand the general principle of building a training program.
3. Feel the work of the muscles.
4. Trade intensively.

Which of the girls it turns out?
Who has a desire to delve into the essence of training?
Few! And how many girls do the exercises are incorrect !!! As a result, the myth is born that the gym is absolutely ineffective to combat obesity and other problems of the shape.
Myth is not plausible. The main thing is to approach any cause with the mind and do not rearrange. If you have the power of the will and perseverance, the result will not make yourself wait and you will get what you dreamed about.
In the gym, people intend to get the effect and make the body beautiful, healthy and flexible. But thoughtless exercises will not give the expected result. That is why everyone is concerned about the question: how to train? What kind of simulators do and how, what should the power should be that the body is elastic, the skin is tightened, and the waist is narrow.

The simulators can also significantly improve the overall tone of the body. It is noted that women love to go to the gym: Firstly, it is aesthetically nice, since there you can see a lot of sports men, secondly, classes on the simulators really strengthen the body and raise the mood. However, men go about the same reasons.

What is the training mode in the gym to choose?
Optimally, if you manage to train three times a week per hour. However, it happens that in the week it is possible to break out into the hall only twice. In this case, it is necessary to simply divide the weekly load instead of three classes for two. For example, at a frequency of classes three times a week, you make a training session 10-20 approaches. Doing twice, start with 20, but gradually bring the load to 25-30 training approaches.
Practice has shown: doing twice a week, but with a more intense load, you can achieve the same success as in three-time classes.

Workout and stretching.
Many skip the workout - and make a fatal mistake. The load on the "cold" muscles is guaranteed to injury. Before proceeding with the power training, perform a small five-minute warm-up. Come on the treadmill or twist the bike pedal - it will strengthen the bloodstream and dispel the muscles. In addition, one more set is added to the working sets of any exercise. It is made first, and weight takes approximately half the normal.
Before cardiovers, you also need to make a warm-up. The first 5-7 minutes should be spent to warm up muscles. After training, do not forget to make a stretch. Why after, and not up? Because your muscles seem to warm up the power exercises. The "cold" muscle ligaments are tough. Attempting to stretch it can end in injury. Stretch only those muscles that you loaded in training.

Cardiosessions.
Without aerobic training, it is not necessary: \u200b\u200bit not only burns fat, but also increases the endurance of the heart. And she will come in handy on strength training. For the first month, work in a lightweight mode, and then we gradually increase the load. Do not feel yourself! Dizziness, shortness of breath, descending from the fatigue of the knees - it is unacceptable!

Improve the tone.
Gym visitors often complain about declarations in the body. At the same time, exercise helps lead internal organs, vessels, muscles and even skin. Weakness and declaration is a shortage of nutrition in the organs, which should come together with blood. If you accelerate the bloodstream, then weakness and debrity will disappear. The only effective way to accelerate the blood flow in the body can be considered intense physical exertion. The most optimal in this sense are classes with a pulse rate of 130 strikes three hours a week. This load is enough for the blood to fully feed the whole body, ranging from the joints and ending with the surface of the skin. With this mode of workouts, the "Dry Body" syndrome is held in two months. In addition, once the training in the gym becomes quite frequent and regular, the skin condition is significantly improved.

How to make training program in the gym?
Physical opportunities have different people different. Not always physical training depends on age. There are weak young bodies, there are adults and strong, and vice versa. So, when choosing a workout mode, it is worth considering, first of all, physical fitness, and in the second place - age.
It is difficult to draw up a program without seeing what a person is capable of in the hall. However, there are simple rules for the preparation of the program for beginners.
Each training in the gym necessarily begins with heating. Better if it is a treadmill or exercise bike. Warming must be dedicated to 7-8 minutes with a pulse of 120-130 beats per minute.
If, after training on power simulators, there is still energy, the end of the classes can be devoted to a treadmill or bike trunk: from 15 to 45 minutes. It will strengthen the fat burning rate and the effect of weight loss.

Food.
Often, visitors to the gym ask how to eat before, during and after training. During the training, it is better not to eat at all and do not drink energy drinks, especially those who want to quickly reset extra kilograms.
Before any, and especially before aerobic training, everyone can be recommended to eat food rich in carbohydrates. It is desirable that food there are no more than 100 grams, and in these hundred grams of food - no more than 50 grams of carbohydrates. Well before training in the gym take the usual baby fruit puree. Forces adds exactly one training and does not interfere with burning excess fats.
It is important to eat so as to reset the extra kilograms and at the same time save muscle tone. Most diets make women not only thin, but also weak, lost the overall vitality. Often it leads first to deterioration, and then to the deterioration of health.
After strength training, it is best to eat protein food. If the power training in the gym is in the evening, then boiled breasts and vegetables are perfectly fit on dinner. Such a strategy retains muscle elasticity and burns fats.

The best exercises for abdominal muscles.
In order to get rid of the big abdomen, many of us begin to download the press. Target exercises on this muscle group only strengthen and increase the press, but no more ...
If you want your press to become clear, get ready for hard work. After all, you need to get rid of excess fat, and without a diet and aerobic load or cardio workouts you can hardly have something, but also do not forget to load the press muscles. The options are set: these are various twisting and lifts of the legs that are performed as with the weight of their body, as with the burden or with the help of various devices.

It is believed that the lifting of the body loads the upper press, and the lifting of the legs is lower. But this separation is very conditional, since the straight abdominal muscle is alone.

Simply put, to achieve the result, you not enough to stick to the diet and swing the press. You need to sit on a diet, swing the press, and run !!! Only with these three exercises you will achieve your goal.

Cellulite exercise complex
Cellulite is found not only in women with excess weight, but also at thin women with insufficient muscle mass and thin skin. The use of creams and ointments, as a rule, is an inefficient means of combating cellulite.
Cellulite can be removed only with physical exercises. Cellulite is not only a cosmetic problem. The presence of an "orange crust" suggests that you have a lack of muscle tissue and excess fat deposits. Only thanks to special exercises you can improve your appearance.
One of the best exercises, allowing to defeat cellulite, are jumping on the rope.
A good tool is also an unprecedented jogging. Run better in an environmentally friendly zone or in the gym.
If you like dancing, know that this also contributes to the destruction of orange peel!
To combat cellulite, it is necessary to strengthen the main muscle groups and hollows. The best results can be achieved by working on each muscle group separately. It will be fine if you add massage treatments to your physical exercises.

Instructor of the gym
The task of the instructor in the gym to facilitate the training session. The coach suggests the necessary exercise complexes, gives personal advice, watches the right exercise.
There are two ways to work with the coach. You can get a primary consultation. The specialist will appreciate your capabilities, tone and recommends the appropriate program, after which you will work independently. This option is economical for the budget. But many people prefer to work with a coach for many months. In such cases, for an additional fee, the coach tracks all the actions of its ward, selects a new program every day, constitutes a diet program.

The most frequent mistakes that girls are allowed in the gym.
Attempt not to sweat!
Selection of sweat is a natural healthy process. Do not worry about eye makeup. And in general, it is better not to apply it.
Use too many spirits!
This most likely refers to the same woman who does not want to sweat.
It is especially ugly to immerse yourself in fragrance and go to the gym, where people often have to experience oxygen starvation.
Daily repetition of the same workout!
If only you did not train a very long time or you were not lucky enough to talk with an experienced trainer, you can not realize that when the muscles get tired, they need time for recreation and recovery.
If you train every day, you do not give muscles to recover and, therefore, they will never get more power and tone. It is very important to give each group of muscles to rest at least 48 hours between training. Moreover, it is recommended not to train every group of muscles more often than 1 time per week.
Fear of dumbbells!
In your body will not happen any significant changes as a result of one cardio-training. Of course, you can burn a little fat, but what will remain under it when you get rid of it? It is the power training that helps a woman to find sexy hands, dense buttocks, embossed icy muscles, a flat belly and a common attractive look.

Drink water!
This applies not only to women. If you observe the competing bodybuilders in the hall, you may notice that they drink a lot of water.
Why drink water so important? During training, we sweat and turn a lot of fluids. If you do not fill it, you will be tired of ahead of time. In addition, water flushes toxins. Helps keep the joints healthy. Prevents dizziness and fainting. Accelerates metabolism. Removes fatigue.

Improper vertical traction technique is wide enough!
Many women commit one and the same mistake in one particular exercise: Vertical craft is widespread enough. Vertical traction is designed to work with his back.
The correct technique of this exercise is to take a chance of a slightly wider shoulders and pull it up to the level of just above the chest, allowing the body to deviate a bit as far as the craft is down. As you perform this exercise, try missing the neck too hard. Imagine that the voltage comes from the back, and not from the hands. This will help remove the load with biceps. Try during the thrust to reduce the blades and "protrude" the chest.

Attempt to reduce the waist, overloading the abdominal press!
So many people still believes that they can reduce the waist, overly loading the abdominal press. You can create an illusion of a more dense abdomen, because the inside the muscle will acquire a form, but you will not be able to reduce the fat yourself using twists. To reduce the fat layer on the stomach, you should respect a healthy diet and engage in cardio training. The training of the press is maximum 2-3 times a week will help you achieve your sexual appearance when fat will leave.

Perform slopes to the side!
Performing tilts to the side, on the left and right, again and again. Performing this exercise, you achieve the effect, which is exactly the opposite of which you hope to achieve. You are expanding your waist.

We all want to be attractive, look beautiful and possess a slim figure. Some in the desire to lose weight sit on a diet, others go to fitness, and the third are written in the rocking chair. Which method is more efficient, and whether the girl go to the gym?

Many believe that the gym is a place intended only for swing, which seek to grow muscle mass. The question arises that the girls have forgotten there, because there are many other ways for weight loss. In general, there are many myths that stop many women. Let's deal with what is true, but what a lie.

To lose weight we need to run, swim, but do not attend the gym

Few people know that the process of weight loss depends on how quickly the pulse beats, and not from how your classes are called. When training that increases the pulse up to 160 shots, weight loss occurs, and if this frequency reaches 170 beats a minute, the muscles begin to grow.

The girl can increase the pulse frequency if it is engaged in aerobics or swimming in the pool. It should be understood that people who are rarely engaged in sports often beats the heart. That is, if in time of classes you get breathing, the head is spinning and the legs will be cut, then there will be no fat to burn, you train your strength. Such training negatively affect the work of the heart muscle, so if you started playing sports, it is better to start walking a quick step, gradually moving to run.

Hiking to the gym do not help lose weight

This belief is incorrect. First of all, you need to distinguish simulators. After all, among them there are treadmills, ellipsoids, exercise bikes. Also, some are just incorrectly engaged in power simulators. But many just incorrectly do exercises. Approaches should increase the pulse, and some it does not increase half.

Classes in the gym increase muscles

Many are afraid to go to the gym, as they do not want to have punched muscles, because it is an unknown girl. However, in order to really grow muscle mass should be engaged with a lot of weight. Many people who have begun to go to the gym was observed rapid growth of muscles. Simple without work they are atrophy, and hiking on the rocking chair immediately increase them. For six months, especially major muscles can increase by two centimeters, but in order to improve the result, it is necessary to apply a lot more effort. In this case, the process of growth of muscle mass in women proceeds much slower than in men.

You do not need to be afraid that from classes in the gym you will turn into a pitching. The absence of any exercise leads to the loss of approximately three kilograms of the muscles, as a result, the skin, buttocks and chest saves. Power training helps to support the beauty and youth of the body.

Dumbbells only for bodybuilders

Training using dumbbells and rods will benefit everyone, and the girl including. With exercises, only one certain muscle group is included in the special simulators, while the use of dumbbells allows you to train several at once. For example, squats with the use of the rod, develop the muscles of the back, buttocks and legs.

Power training add weight

This time you need to agree. The thing is that the muscles weigh by 30% more than fat. At the same time you look trimmed, slim. Therefore, when slimming and sports, never compare the results of the scales, because instead of fat you get muscles. In the first days of training, when you are not yet fat, and the muscles have already begun to grow, your weight can significantly add. Maybe you need to analyze your diet and make more endurance exercises.

Houses difficult to increase muscle mass

In fact, it is not. You can use your weight for training: Line on one leg, perform pushups, tighten the crossbar. In addition, there are quite a large selection of various inventory in the gymganages.

Before you grow muscle you need to get rid of fat

You do not need to postpone the campaign in the gym, because you can easily lose weight and go to classes. In addition, diet and lack of exercises you just lose all the muscles. Therefore, combine weight loss with muscle buildup. And, of course, you need to remember the balanced nutrition.

The benefits of power training

They help get rid of excess fat, because it is from the fat muscles draw their energy.

The muscles protect the internal organs, support the spine, prevent the emergence of pain in the lower back.

Training contributes to normalization of pressure, improving the portability by human glucose, which is especially important to suffering from diabetes.

The number of writings has reached the critical mark, and I simply could not stay indifferent and decided to highlight a response a whole mini note. From it you will learn what age is the best and most preferable for the start of classes with fitness and bodybuilding, as well as the effect of age on the compositional forms of bodybuilders.

If everyone is assembled, then let's start, perhaps.

Age and bodybuilding: the best time for the conductivity.

Someone may seem that the question - since how many years can be going to the gym is played with children and non-serious. However, I do not think that or rather, even on the contrary, I treat all respect to people who asked him. After all, if a person wants to know something from his unambiguous region, then this is a faithful sign of the seriousness of his intentions. He wants to start building his body not from the bald, but based on some knowledge, physiology and research processes. In addition, an option is possible that this person is not an egoist (i.e. tries not only for himself), and the parent who wants good for his chad. Usually, this question asks the younger generation, whose age is still very small, but you already want to acquire muscle volumes. And not only I want, but also ourselves, and my mother does not give :).

Here for the entire fair company this article will be useful.

And let's start it with some statistics, or rather a survey that was conducted among readers of one foreign publication on fitness and BB. They were asked our today's question, and these answers were received.

As you can see, the most respondents said that age 14-16 Years is the best for the beginning of its gym baubles. In the second and third places (with obvious lag from the leader) go numbers: 17-18 and 19-21 . Let us scientifically understand why the survey showed exactly the results, and what readers were based. Maybe they simply like numbers 14-16, And therefore they gave their last preference.

So, let's start afar, so to speak, shoot.

How do you know athletes (in this context - bodybuilders) There are almost all ages. However, you can train your body easier (and get more serious results) At some certain stages of your life. To become a bodybuilder, a person must have a certain (medium-high) muscular mass and low percentage of subcutaneous fat. Only in this case it will be competitive. The main points of reference in the construction of large muscles is the hormonal system, in particular, a hormone, which affects the composition of the body and sports results with the participation of explosive force and speed.

The level of "Testing" depends on the age of a person, and it turns out that the most favorable time (successful start) for the construction of muscle mass is to determine the occurrence of the peak of this hormone. In addition to age, the factors that affect the successful start in bodybuilding can be attributed to labor discipline and adverse (ability to fight to the end and prove to everyone and yourself what you can).

Let's open the topic a little more.

Note:

All further narrative will be structurally in the form of consideration of small subpab.

Testosterone levels in adults. Growth hormone and its secretion.

Testosterone plays an important role in the formation of muscle mass and reduce the content of the body's fat layer. It exists in the blood in the form of a free testosterone, which is biologically active, and associated testosterone, which serves as a "reserve".

Together, these two values \u200b\u200bare testosterone serum. In men, his serum levels remain about the same level during the adult life. However, according to the study published in the "Human Biology" (for 2011), the level of free testosterone is steadily reduced after 30 years.


This suggests that the age when you get the greatest benefit from testosterone, is in the range 20-29 years.

Another important hormonal tool about which you need to know is (Growth Hormone, HGH). It (among others) causes the growth of bones and increases the growth of all people under the age of 26 years (before the closure of "growing" zones).

With age, the secretion of this hormone is steadily declining. The basic level of somatotropin is maximum in early childhood. The amplitude of the peaks of its secretion is maximum in adolescents during puberty and intensive linear growth.

Testosterone levels in children and adolescents

Testosterone serum levels (set) increase with each stage of development on the tanner scale (describes the sexual ripening of children, adolescents and adults)with the maximum levels of testosterone achieved in adulthood.

There are only five phases of Tanner, which describe the steps of physiological development. The first stage describes the predetermined development period, the fifth - development close to an adult person. In the second stage (penalty offensive)The mouth begins to increase, and at stage three levels of testosterone is about half of the level of the adult. In stages 4 and 5 This value is already 80 percent of adult values.


Conclusion: When you approach the grade stage associated with testosterone advantages in bodybuilding are likely to become more apparent.

Power training for children and adolescents

As noted above, testosterone effects may be most obvious at the age of about 20 years. However, you can discover bodybuilding and at an earlier age. One of the reasons may be the benefits of competitors in its age group.

In predominant age (Tanner stage number 1) Power is well recruited - this is due to the more efficient use of its nervous system, in contrast to the increase in muscle size. Those. During this period, you will not be able to build muscle as efficiently as in the later stages of development, but you can "pump" your nervous system (to establish a brain-muscle bond). In teenagers (Tanner steps with 2 by 5 ), Also in adults, power training causes an increase in muscle size together with neural adaptation.

The earliest age in which you can expect a profit from bodybuilding (in the form of an increase in muscle size), is in adolescence and is 10 years (according to the World Health Organization). However, when working with hardware in such a young age, it is necessary to remember that only competently compiled, as well as monitoring the execution of power exercises. (Control of technology from the side) are a security deposit for young people. Also, it will not be superfluous to have a qualified sports physician at hand, which will be able to withdraw specific recommendations on exercises with burdening for you.

Age of Bodybuilding Champions

The testosterone level throughout life can theoretically predict the age, most favorable bodybuilding, but many other impacts can also contribute to success in this direction.

In particular, the success factors can be attributed:

  • availability of free time;
  • financial resources (subscription to the gym);
  • maturity thinking;
  • labor discipline.

They all are somehow connected with age (and come with him).

Arnold Schwarzenegger, the most famous bodybuilder, began to deal with body building 13 years and lessons of weightlifting. In age 23 He has already won the tournament Mr. Olympia, becoming the youngest bodybuilder who managed to do.


In turn, Chris Dickerson was the most elderly person who won Mr. Olympia, he was 43 of the year. The average age of the winners of the most prestigious bodybuilding tournament is about 34 years. This suggests that there is a wide age-related range of competitive bodybuilding, and it is possible to show decent results for years.

So, now let's go through the entire age scale and consider how the course of time affects the physiological indicators of a person.

12-17 years old: children, teenagers and classes in the gym


Often this young group raises gravity in order to increase muscle volumes. And usually there is no understanding in the head that any weight is primarily responsible to your body and his physical health. In view of a non-sufficiently developed durable bone foundation, it is categorically recommended to work with power exercises with a large (average) weighing.

In this age (from 12 before 17 years) It is necessary to work in exercises only with light weights. It is also required to regularly develop its cardiovascular system (cardio-classes) and muscle elasticity (including the mobility of the joints). The most common injuries are injuries of the lower back, knees and wrists. All of them are due to the unformed durable remaining body.

18-29 years: excellent age to become big


Between 20 and 30 For years, most people already reaches their full growth potential (meaning not only height). IN 20 You can safely begin your bodybuilding, including heavy weights. This is a lifetime that allows you to raise greater weight with the shortest time to restore. Take advantage of them and you will be less susceptible (in the future) influence of the gradual loss of muscle mass, which, of course, occurs over time.

Muscle recovery period for 20 -Ench people (on average) after hard work with maximum effort is about two days. TO 30 For years you may need to fulfill the same task. 4 days.

30-49 years: good age to stay strong and healthy


In age 30 years muscle strength and recovery ability decreases as a consequence of aging - approximately on 10 percent compared to 20 -aken age. On average, the fall is 1 Percentage per year. Because of this, the body weight is also reduced, on 5% Everyone 10 years. Muscle recovery time after severe workout increases with 4 Days (aged 30 years) before 6-7 days - aged 50 years. Trying to make "act" your body as it was in 20 -years aged, the body will produce less muscle mass. In addition, work in the mode "Waist of steam locomotive, do not knock the wheels" :) may result in injury.

To achieve the greatest muscular growth and strength at this time, pay attention to the changes occurring in your body, and adjust the workout as needed.

Over 50 years: Perfect age to benefit from bodybuilding


With the age of muscles / bones and connecting tissues decrease (dried out) along with the production of hormones. However, good news is that bodybuilding opposes these phenomena. After 50 years there is a decrease in muscle body weight - muscles lose the form (aesthetic appearance). Also increases the resting time between training. Therefore, the entire gym must be drawn up with these age-related changes.

Another good news is that many professional bodybuilders (and just people actively visiting the gym at certain stages of their lives)will easily give odds to your more "boiled" (on the passport on 10-15 years) Regular relatives.

Actually, we dismantled all age groups, which means that it's time to complete the article.

Afterword

Today we answered the question - how many years can you go to the gym? I am sure now you are correctly fling into a cultivist movement and build a body that has long been dreamed of.

I have everything, to new meetings, friends, see you in the hall!

PS. Always glad to answer your questions, dispel "misunderstandings" and so different, so write, feel free to!

PPS. Help the project? Then leave a link to it in the status of your social network - plus 100 Points for karma, guaranteed.

With respect and appreciation, Protasov Dmitry.

Today we will talk about myths, but not ancient Greece, but those stereotypes of behavior and thinking, which exist almost all who are still in thought, whether to go to the gym or not. Often, most people draw such pictures in their heads about the gym, that sometimes the diva is given - where they all took. Some incomprehensible (more often invented) barriers, conventions, fears and fear.

After all, what to hide, almost everyone wants to have a beautiful, taut body, embossed muscles and in general the attractive appearance, but for some reason most of the people do not reach the nearest sports facility or the gym to finally go to themselves. And no, it is not because they fell on their health and body in particular, simply (as it seems) there is a whole memory of objective reasons that do not give / let them do this, in principle.

So, in general, we will deal with the reasons (objective, subjective, fictional)who restrain a person from all sorts of excuses in the direction of exercise by physical exertion in general, and from the campaign to the gym - in particular.

The key to the start, went ...

Myths about the gym. What are they?

Every day a few thousand ideas are generated in the human brain, it swears even more thoughts, and this can not but rejoice. However, there is a place in the "thinking", which is responsible for feedback and the reaction of the body to new events that can happen with a person. And often this space is so lit and fell by all sorts of garbage and "cockroaches" that the places for new classes / hobbies simply remains, and everything is perceived by the brain "in the bayonies".

So, if we consider the shelf of this attic called - a gym, then we will see such the most common reasons that prevent a person to take and start doing physical activity, fitness, bodybuilding, etc.

So, here is a list of myths that we will debunk (familiar to you emphasize):

  1. Trenzhark - heavy, permanent, many hours of work is the most real "Katorga";
  2. What is the hall there - I have no time, besides, I'm getting tired at work;
  3. Well, I don't like fitness classes and gyms: this sweat, dirt, grinding iron;
  4. This is expensive pleasure;
  5. No, where am I and where is the sport? Never tried and make sense to start?

Well, as a list, did you know something?

Even if it is so, then there is nothing terrible in it, because as I said - this is a vision of the gym from 95% People through their prism thinking stereotypes.

Our task is to understand that the truth is here, and what fiction, and make your own decision. To do this, we will go to each item more thoroughly and find out, from which it is worth getting rid of to start walking into the gym and receive pleasure from it.

Actually, moved on the list.

№1. The simulator is a heavy, permanent, many hours of work - this is the most real "Katorga"

The most remarked and at the same time the strongest reason that settled in the minds of most people. Veluchaya because everyone thinks that you need to not climb out of the gym, constantly (for a few hours a day) In general, it is in general .. fell as "blacks on the gallery" and the white light is not to see. In addition, if you also have extra weight, then the many hours of jogging go a set to strength training.

Where did it come from, tell me, comrades are expensive? In bodybuilding everything is completely different. At the initial stage, a newcomer should be engaged not to 45-50 minutes (hour maximum), 2 times a week, including warm-up, rest, etc.

Che, much much? In my opinion, generally Mizere.

Of course, I did not say how to do, and this is the whole chip. It is necessary to do hard, intensively and mainly work with the "base", and not at the floor pace slip all the simulators and wash up the sign with the inscription "Exit". Well, in order to understand how to deal with during this hour, you need to understand a lot and understand, and so on (in all this we will constantly understand the project).

So, in general, the training should not turn into "Katorga" - constant dragging of burdens from place to place, many hours, grueling classes on block / insulating simulators. You do not need to try to get around all the simulators and stay as long as possible in the hall, in order to repeal your money for a one-time visit. Optimal training is not a large number ( 2-3 ) multistropic exercises, with the number of repetitions in the approach 6-8 on the 2-3 Approach, well, of course, all this in combination with a moderate rest.

Actually, I hope myth called: "The more stubborn I will work in the gym - the faster my muscles will grow" - debunk. Think your head, and not with your hands, the pieces of iron for several hours in a row, for not in a stupid stubbornness, comrades.

№2. What room is there - I have no time

Greetings to you, the most busy man of the planet Earth :) Nice to meet you.

I often have to hear from many people (Do not even, take already - my loved ones) Frase - I would like to go to the gym, do fitness, swim in the pool, but I have a catastrophic lack of time. Then I bring a murderer's argument that makes them think about your own words and he is called - figures. So, we take a calculator in your hands and consider.

We already found out that for classes we (mainly beginners) need to highlight only an hour (Take the maximum) and 2 (even let it take 3) day a week. Total turns out 3 hour out 168 o'clock 7 days. Well, how do you ratio? In my opinion, non-libusurically ridiculous. And what, you can not allocate, some kind of suede 180 minutes? I do not believe. No, not so - I believe that you will easily find them.

At first, a simple weekly schedule of their affairs recorded on the leaves can help you. I am sure you have already seen that there is a free window that can be occupied. Now a few words about "horses". Of course, I know that after work right well, I do not want a drain to the hall in the hall. Yes, what is the hall there, the scrap is even actively moving, it is better to lie down, watch the telik, relax. Let me disagree with this, because the best rest is a change of activity, and not just a change in decorations and an external situation, namely the nature of the activity. Those. If your job is related to negotiations, sales by phone and other passive activities, then change it to the active - fitness, gym, you will feel more rested, cheered, rather than you would just sit at TV.

In general, you paid attention that fatigue at the end of the working day is simply unreal, but this is a kind of fatigue (not that after active activity - for example, skiing), it's rather some kind of (hiding ...)) heaviness in the head, stiffness throughout the body. It has been scientifically proven that active exercise restore the body after mental labor and routine work. So the male part of the population, to the right - in the gym, women's - left, fitness or aerobics to choose from.

Number 3. Well, I don't like fitness classes, gyms

Another error that the gym is a place of sweaty, brutal men (grinding dirty iron)which reigns the permanent tasty and in the air hangs the "indescribable-fraud" atmosphere.

I hurry to disappoint you, for your information is outdated. I will not say for all Odessa :), of course, but the fact that the arrangence of fitness facilities and gyms rose at times, this is a fact. So you can safely visit the nearby institution and make sure that yourself. I assure at least a minimum want to return.

Now a few words about constraint, mint, shyness and so on. Of course, one of the psychological obstacles that a person himself built and built is a fear of seemingly surrounding on the eyes, in not the best physical form. Type - left on buns and pies and now, you see, the conscience of the bore and you need to do something, but it seems to be afraid of it, but what if someone thinks.

My dear, it is a complete crap that is sitting in the majority in the heads. Everyone absolutely do not care what you are - thin, fat or you have one hand shorter than another. It is not necessary to think that in the halls of each second the second body, and you will, to put it mildly, to "lose." Even though you will initially, what about this? The main thing is to understand that people come to the hall all different, but unites them one - they wanted to work on them and improve their proportions.

So Nefig is shy, blow in the hall!

Yes, in order to somehow draw up a general idea of \u200b\u200bthe gyms, fitness centers, please have a good article, master.

№4. This is expensive pleasure

And then let me disagree with you, you do not need a huge budget. It is enough to get the necessary ammunition (read about it) or at least search and find more or less adequate clothes - shorts, T-shirt in the covers of the Motherland. Yes, it would not hurt to purchase a subscription to visit the gym, because With him you really save in classes. In addition, to be at the right time, it is powerful in the right place disciplined. Especially hardly, it is unlikely to skip the training, for you have already invested your blood, which means you want, do not want, but you need to work out. So, of course, a new cost of expenses will appear in your budget, but are you sure that this is an unnecessary article?

So it is so difficult to find a minimum cash equivalent amount? Maybe you will start saving? On what? - you ask. Well, for example, you can crack sausages or not buy smoking tubes (if you smoke), And then saved means to invent into their own health.

Methods of mass, and amounts are simply ridiculous, so another myth is debunk.

№5. No, where am I and where is the sport? Never tried and make sense to start?

Very frequent misconception, such as a conscious life, I led the wrong lifestyle, and now suddenly I will take it and I will go to the gym. And make it right, I will tell you, for a healthy, muscular body will bring your life to a qualitatively new level. And do not think that you are already late or early. Here as in love - all ages are submissive. Of course, I will give you a secret, the most effective period in the splitting of the body and the laying of the future of the foundation of the muscles - age from 16 before 19 years, but this does not mean that your age is not suitable. So there are no restrictions, and all the doors are open, the main thing is to spectacle.

Actually, everything seems to be all the myths, it remains to sum up.

Afterword

In the end I will say the phrase that someone was stripped from the great ones. So, he said: "If you regularly play sports, I can not guarantee you one hundred percent that you will live longer, but I can guarantee that behind the last glass of water you will set yourself ...". Emko, isn't it? So, throw out all the stereotypes from my head, which we have been disassembled today, they are not. This is fiction, heresy and unreasonable Fall, in the furnace all conventions and "cockroaches". Well, to make sure I tell the truth, start walking into the gym , and you yourself will see how things are treated. In general, act, I believe in you!

On the sim all, allow you to declare, dear readers, to the new meetings and go to the light.

PS.. If you have something to say in general or have your own assumptions why people do not go to the gym in particular, then I ask for mercy in the comments.

Hypertension - XXI century disease. Lifestyle, Environment and heredity - all this provokes the appearance of the disease even in the young population. And those who wish to do in the simulators - no exception.

What is hypertension

This disease is manifested by an increase in blood pressure on the walls of the vessels, due to their narrowing. In case of hypertension, patients arise:

  • frequent headaches;
  • dizziness;
  • nausea;
  • noise in ears.

With hypertension in patients, frequent headaches arise

The reasons for the appearance of hypertension, but most frequent among them are:

  • alcohol abuse;
  • excess weight;
  • high cholesterol;
  • heredity;
  • chronic diseases of the cardiovascular system;
  • card and brain injuries;
  • old age.

The disease worsens the quality of the patient's life, bringing quite a lot of restrictions and contraindications. Hypertension sufferers should feed on a certain set of products. You can not eat sweet and fat, otherwise it can cause a strong pressure jump. High exercise is also contraindicated, which greatly complicates visiting the gym.


An old age may cause hypertension

Increased pressure and exercise in the gym

With elevated arterial pressure, patients often avoid classes in the gyms. In its own way, this is the right solution, since the intensive loads increase blood circulation and blood flow to the brain too. This can cause stroke. However, the gym At hypertension, you can still visit, the main thing is to strictly observe a certain set of rules. Professional medical training coaches formed training routine at elevated pressure.

The first thing that the patient should remember: it is impossible to overdo it. All loads must be minimal and not to cause discomfort in the head or loss in the ears. At the very first alarming symptoms, it is necessary to stop the occupation and get a little step by a slow step in the fresh air, after which itch.

Before going to the gym, the pressure should be measured. If it is higher than usual, the workout is better to cancel. Do not create prerequisites for deterioration of the state. It is best to purchase a pulsometer to track a significant increase in pulse. At the same time, the symptom should be suspended and give heartbeat to normal.


Before going to the gym, the pressure should be measured

During workout, use less water. It sounds contradiction. Since during the class, the person first loses water due to increased sweating. Therefore, it is customary to take with it at least a liter of water. However, in parallel with medications that reduce blood pressure, diuretic are prescribed. They are designed to remove excess water from the body, and weaken the pressure on the brain. And using a large amount of water, you call the opposite effect.

Taking into account the fact that your training should not be intensive, the water loss will be minimal. You will not want to drink hard.

Trainers advise to start a lesson from foot exercises. Loading muscles, you enhance the influx of blood to them, thus preventing the appearance of discomfort in the head. The best option will be to take the coach that will make you a personal training program. But if you decide to do our own, pay attention to such simulators:

  • gakk trainer. The principle of action lies in the fact that you become on the platform, resting the shoulders into special pillows, and under their weight start to squint. The convenience of this simulator is the minimum burden on the back. If necessary, you can increase the load by adding "pancakes" of different weights. However, it is not necessary to get involved. Remember that the more effort, the stronger the blood circulation;


Gakk-simulator for training legs

  • the simulator for extending the legs sitting. The principle of exercise is to raise the roller with the surface of the foot sitting. The weight is attached using stretch cables. On the same simulator, the opposite is performed. By adjusting the position of the roller, you need to put legs on it and omit to the maximum. Each of them trains different muscle groups;
  • breeding legs on the simulator. You need to touch the entire side of the knee and lower legs in the special pillows of the outer side of the knee and lower legs. The load is adjusted by increasing or decreasing weight. The same exercise can be performed, shifting the pillows with your legs inner. Each technique trains different muscle groups;
  • squats. Satisfaction is one of the most effective exercises that swing both legs and buttocks. However, you should not take a lot of weight, it is better to start using only a vulture. In principle, the Gakk-simulator has the same effect as squats with a barbell, but at the expense of the support, the load on the back is reduced. Therefore, its use will be quite enough;
  • drops. This exercises resembles an attempt to cross something big, while flexing the leg in the knee. Having done a step, you return to the opposite position. So alternately make each foot. Performing this exercise, you can take the light dumbbells.


Strengthening muscles using attacks

Getting Started with the exercises for the back and arms, pick up the simulators that do not require sharp movements, great effort and lying position. Do not use big weight shells, even if it seems to you that it is not hard. In order to maintain yourself in shape, not immediately take huge dumbbells. It is better to achieve an effect for a longer period, but without risk to health. In addition, a significant increase in muscle mass is not recommended. With hypertension, the heart has to work much more intense. And when building muscles, you have significantly more vessels and capillaries. Accordingly, the heart has to work with a larger load. If you have hypertension, then the career bodybuilder is better to refuse.

Proper breathing is important for any training in both healthy people and hypertensive. Start exercises very slowly to work out inhale-exhale mode. When breathing becomes automile, you can exercise at a higher pace.

Standard approaches 3 times 15 movements. However, patients should reduce these indicators almost twice. Perform 7 movements and, possibly, two approaches. Training worn different character:

  • split;
  • separate workouts;


Separate workouts for girls

  • superset;
  • circular and many others.

With high pressure, the most comfortable will be separate training. Its principle consists in alternately performing each exercise. For example, you began to engage in a simulator to flexing the legs, making one approach, rested a little, after that they made the following. After the end of the exercise is starting to the next simulator. This technique will be optimal.

Do not forget that at the beginning of the exercise, you immediately begins to increase the pulse. Therefore, start training with a warm-up. It is not only useful for joints and ligaments, but also prepares a heart to a more intense load.

Always "listen" your body. If you feel that you need to relax even after two or three repetitions, and do it. No need to do excess of what you can, it is not Sparta.

Gym at hypertension. Contraindications

Since the reasons for the appearance of hypertension is quite a lot, then the contraindications are also different. For example, if the disease is caused by overweight, then hiking to the gym will be very relevant. But provided - do not create a strong load on the body. However, in chronic heart diseases, power training is contraindicated. The only thing that can be performed in this case is a sports walking on the track. Walking!

Running can provoke a sharp pressure jump, which can lead to serious consequences. Not too active work on the exercise bike or orbitrek. All these devices are provided for cardiovascular. Accordingly, performing exercises on them with caution. Follow the pulse all the time, try not to exceed the indicators above 130 beats per minute. The norm is considered 60 shots.

Before you visit the gym with hypertension, it is worth consulting with your doctor and pass a special stress test on a treadmill or exercise bike. It will determine the maximum load that does not damage your health and will not worsen the state.

In a good way, such a test must be held to each person before starting training. As a rule, they are held in medical institutions, especially sports hospitals.


Strongly prohibited exercises with sharp movements and high weights. Avoid twisting on an inclined board. This is a fairly effective exercise for the press, but you are in the position of the head, and also have to perform sharp movements. It enhances the influx of blood to the brain. For the same reason, you should not flexing the legs lying and the animals of your legs on the simulator. The latter especially loads the vessels. The exercise is carried out lying, and the legs must be repelled the platform with the cargo. It looks like squatting on the contrary.

Moderate is quite useful, it improves vessel elasticity and blood passage. There are several stages of hypertension if the symptoms of the disease concern you constantly, and have a pronounced character, visiting the gym extremely undesirable. In this case, long-term hiking in the fresh air will be more relevant.

If hypertension is caused by any chronic diseases, then during the exacerbation period should be abandoned from visiting the gym.

Maya Mice: Engaged in the Hall - Sports needed and useful. And if you missed your time in childhood, and parents did not take you to the dance sections, struggle and swimming, it is sooner or later you have to crash. Yes, and even people with a sports past need to keep themselves in shape, because the muscular tone is a guarantee of good well-being. In addition, most of us hurt a back from permanent, eight-hour seating at work, there are problems with weight due to irregular nutrition and other difficulties that can be solved by using a small effort.

In my opinion, the path to sports and physical health is now open to everyone - someone runs in the park or around the house, someone purchases home rugs, dumbbells and other equipment, and someone prefers fitness centers that have long appeared in each area.

Any resident of a more or less major city can choose a gym, based on its financial opportunities, territorial wishes (closer to home or to work) and other preferences. Yes, for visiting the fitness center will have to pay. Even more - for a subscription for half a year or a year will have to one attend a decent amount of money. But the fitness club has a lot of advantages and benefits to independent training!

First, the money already spent will stimulate you, and when attacks the attack of fatigue and laziness - you still need an instant and go to do it - because "for everything is procured."

The second plus fitness club is its equipment. Treadmills, bicycle simulators, various simulators for exercises on all muscle groups, specially equipped halls for group classes, mats and dumbbells of any weight. All this equipment is intended for you - one for burning calories, others for stretching, third for strength exercises. To fit at home a bunch of sports equipment you will definitely not be able, but what you can - will take place and interfere.

In addition, in fitness centers there are instructors - you can always contact them, especially if you are new to sports and do not know exactly how you work on yourself. Any instructor will tell you how to use one or another simulator, what load for you will be optimal, how much approaches do, how to breathe correctly. If you wish, you will make an individual training program for you, which, to achieve the desired result, you will remain steadily follow.

If not in all, then in many fitness clubs there is a sauna or a bath and a pool. The first is good because it helps to relax after intensive workout, improve blood circulation, unpack the skin and remove moisture from the body. About the benefits of the pool and not worth talking - he is recommended to everyone who wants to bring themselves in shape, lose weight or just swim in their pleasure.

In general, the furnishings of the fitness club mobilizes. If at home after work, take care of jumps, hoops, dumbbells and so on there are pickle laziness and fatigue, then, come to the fitness club, you will see around themselves people who selflessly sweat on the treadmill, stiguously swing their backs, hands, legs or satisfied And laughing with aerobics - and it will spur you to join them and also start working on your body! In addition, the houses are distracted by many, and it happens that there is nowhere to sit down with their mat. In the fitness club, no one will pull you out, there you are in our own, alone with your thoughts. But at the same time, if there is a desire to talk or meet someone and learn how he pumped up biceps like that, he would be welcomed with you, since it is known - the level of endorphins, which have a positive effect on our mood.

In my opinion, inherent and maybe the most important advantage of the fitness club are group classes. This is especially suitable for women and girls - as in the group there are and robustness: yes, not only I have problems with weight and stomach inflated from the cakes; Significant and a competitive moment - looking at the neighbor to the left or right, we try to make an exercise better, more clearly. In addition, group classes are aimed at all body muscles immediately - which is necessary to representatives of a beautiful gender. Most clubs offer a huge range of training: aerobics, classes on the ball, yoga, pilates, stretching, boxing, dancing and much more. At the same time, it is practically impossible to deal with many fitness species, since only the coach can tell you exactly how to do exercises, it will help to rebuild posture and adjusts you if you do something wrong.

Many scares that you have to adapt to the club schedule and plan your time in advance. But there are advantages in this, since the map in the fitness club will make you stick to a certain workout mode, which guarantees the achievement of the desired effect. In addition, after the first month you will realize that it is more suitable for you, what classes like to attend which simulators bring the desired effect.

In any case, it is possible to choose exactly how to play sports. But in defense of the fitness centers I want to add: they diversify our lives, help to change the situation, concentrate on themselves, stimulate, help to overcome laziness and fatigue, make it possible to get acquainted with interesting people and learn something new. And most importantly - you, your health and figure - this is definitely not what you should save on!

Yuri Gevorkyan: Doing at home - Gym (fitness club, district rocking - need to emphasize) seeing some people the place, hitting which, change forever - physically and morally. But they do not notice that the place of irreversible metamorphosis does not require long searches. This is a house. Seriously, do at home - no worse than a respectable fitness center. Glamor, of course, smaller, but also a wallet.

The first argument of adherents of sports clubs - there are many simulators. We will not argue, to equip yourself the hall of the house can allow very few. But the fact is that the simulators, as it is not paradoxical - this is the lot of bodybuilders and ... Lact. The first work on them all sorts of muscles, so that in competitions look like a swollen atlas of the human body, and the second perform basic exercises, for which are not yet ready - pressing, pull-ups. In fact, all this fitness variety can be obtained at home. You will need collapsible dumbbells, rods, racks, benches and several expander or rubber harnesses. The list looks impressive, but in fact the entire inventory takes not so much place - the bench and the racks are easily disassembled and folded into the angle to the corpus from the bar. And the expenders and harnesses are able to replace almost any simulator from those that you saw in the gym. And very soon we will tell you (and show) how. All this inventory will cost thousands of 15 rubles. The amount is impressive, but twice the cost of the subscription in the middle hand fitness center.

Many believe that the round amount laid out for the subscription motivates the product of the professional coach. Practice shows that the stimulating charge from the spent blood dries somewhere in two or three months, after which the classes become irregular. Is it worth paying for a year if you have stably go to the hall you will be no longer a quarter of the paid term?

In addition, the occupations of the house remove a number of restrictions. For example, you save time. Even if your hall is Radom with a house or work to get to him, you need to spend time. And you do not have to adapt to the schedule of classes, you can make it yourself. Suppose it is on Tuesday and Thursday, when you are staying late at work, there are Pilates, and the coach you need works only on Saturdays in the morning when you want to utter after a hard work week - it's a shame. You can, of course, find the other hall, but it is most likely to be in the law of meanness will be in an inconvenient area or will cost too expensive. Find a room that satisfies all the requirements is not as simple as it seems. Do not believe familiar, pouching that go to a cheap round-the-clock fitness center near the house. They are either brew or just lucky, what little.

But here you have found a round-the-clock, cheap, close to home. Are you lucky? Not really. In this hall, there must be all-all the simulators that you dreamed of, but - in a single copy. And so trouble, everyone else's visitors dreamed about them. And instead of inspired to conquer the next steel monster, you spend time in line, waiting for the same dreamy conqueror while you will tears with it. Another plus of domestic training - no queues on the simulators.

But there are coaches in fitness centers. Pure truth is to consult how the program is suitable for you and where to start, better, nevertheless, not with Google and Yandex, and a living person. But finding a good coach is even harder than finding a good room. Therefore, it will be easier and faster will be enriched with theory on the spaces of the network.

In fact, workouts in the fitness center are necessary only two categories of people. Girls who are not only in the hall (and not so much) are engaged in sports, but also communicate, for which they go to group classes. And people who are seriously engaged in weightlifting and Powerlifting. In these sports when working with the "iron", insurance is needed, so at home alone to shake or pull the maximum weight simply will not work. Yes, and scold a 200-kilogram bar on the floor - pleasure for the most desperate: and the floors are sorry, and the neighbors.

If you put in front of ourselves not sports, but health and cosmetic goals - to leave the native walls at all is not necessarily. Houses are faster, cheaper, more convenient. And you can do under your favorite music!