The desire to play sports is commendable. But when they come to the gym for the first time, for some reason many are embarrassed to ask what is right, and decide that they will figure it out themselves. What mistakes do beginners make? A professional trainer told us about this.
Our new expert Alina KolosGym Press studio trainer.
In her work, Alina encounters many mistakes — and she knows exactly how to fix them.
“The gym,” says Alina, “is an ideal option for a city dweller to always keep herself in shape. It requires enough effort, gives a surge of emotions, and here you also want to beat your records more and more each time. And understand that this is not the limit of your capabilities!
So, what mistakes does a beginner make in the gym? Here’s the trainer’s top!
1. “I don’t need anyone, I’m on my own”
Before going to the gym, each of us must watch some programs or videos on the Internet in order to at least roughly understand what and how to do.
But it doesn’t always work the way it should! It is very difficult to understand the technique of performing this or that exercise until you try it under the guidance of a trainer. In fact, it is necessary to work out the exercises for years — this is the key to a good result.
Therefore, never neglect the help of a specialist!
2. Weight decides
People, do not take heavy weights, while thinking that you have steel muscles! Training with additional weight is not an excuse to show off in front of a girl, a guy or friends.
You won’t be Ms. Olympia in a week. You need to calculate your strength adequately, and for starters, just master the technique of performing this or that exercise.
If you take heavy weights, then there is a high probability that you will not go to the gym for long: an overtrained body will refuse to work further, and the muscles will reject all physical activity.
3. “It’s better to do more while there is a desire”
With this mantra, many start sports training, and the result, despite all the enthusiasm, is deplorable.
We need to do so much so that our body receives enough stress, and in the future it is efficient, and does not require lying down for two weeks and moving away after the first workout.
Feel your body and body, do not squeeze it to the maximum. Find out your capabilities, and then build your workouts the right way.
4. The training program of my friend
Dear athletes! You need to understand that each person is an individual, and therefore his training should correspond to his body.
Someone needs to gain weight, someone needs to lose weight, someone has back problems, high, low blood pressure. All this must be taken into account when writing a program. So taking the advice of even your best friend, even if you are of a similar build, will not work.
5. Don’t Warm Up Before Your Workout
Warming up is a very important part of any workout, as we must prepare our body for further difficult work.
By neglecting this, we thus increase the likelihood of injury, which can subsequently adversely affect our health for many years!
6. 40 exercises for the press
Each of us would like to have a perfectly pumped press.
But this does not mean that we should devote all our training to him! We must understand that:
- firstly, the press will be visible if we monitor our nutrition,
Secondly, he is involved in many basic exercises.
Therefore, you should not try to pump one part of the body in the shortest possible time — the result will only be overvoltage. A varied load has a much better effect on our muscles, this is a proven fact.
7. Wrong rest
Rest after the approaches should be such that our pulse returns to normal, and we can proceed to the next approach.
You should not do 4 sets without a break, but you should not stand for half an hour without moving, talking with friends.
It all depends on the type of your workout: if it is fat-burning, then the pace will be more intense, if it is strength, then you need to clearly calculate the time for approaches and time for rest.
And in conclusion — a general advice from the coach Alina Kolos.
Do not be afraid to come up and ask for help from a coach or instructor of the gym where you went! Never be shy if you don’t know something.
Go to your goal: it will be difficult, but worth it. The most important rule of the gym is to enjoy yourself and feel your body, because sport should strengthen our health and bring only benefits. 🙂
Material created with the support of Brazil
Did you like our expert advice? Then share with your friends on social networks! Well, if you have questions about training in the gym, leave them in the comments — Alina will try to answer everyone!
The opinion of the editors may not coincide with the opinion of the author of the article.