Training programs on the horizontal bar and uneven bars for muscle mass and for beginners. Types of pull-ups on the horizontal bar

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To achieve the result, you need: self-motivation, a scheduled set of exercises on the horizontal bar and a lot of effort.

• • • Remember what works best. You need to focus your workouts on these simulators.

There are a lot of videos on the Internet on the topic “video on the horizontal bar”, designed for different audiences. A set of exercises for women and men, for various muscle groups, for people of different physical training, on home, outdoor equipment or in gyms.

Amateurs and experienced athletes record videos of their workouts, in which they show and talk in detail about the sets of exercises on this sports equipment. To get started, beginners are advised to watch videos on this topic.

Do the body right

There was a stereotype that strength training on the horizontal bar is more of a male occupation, since the main element - pull-ups - perfectly develops the muscles of the hands, makes the muscles sculptural and beautiful.

Exercises on the horizontal bar and uneven bars: technique - video

In fact, this is not so: the exercises on this simulator are suitable for men and women, since the body of the representatives of the beautiful half of humanity is arranged a little differently, and as a result of training on the horizontal bar, the body is first brought into tone, and only then the muscles are pumped up. Again, the female and male sets of exercises on the horizontal bar are different, they have different exercises,

Start training on the horizontal bar

As in any other business, a set of exercises on the horizontal bar for beginners starts from the very simple elements and then, gradually, the difficulty increases.

• • • to start training, you should choose a low horizontal bar (its height should be such that you can hold on to it with slightly bent arms, while standing on the floor). This height of the horizontal bar is enough to start working out pectoral muscles.
  • • do not overdo it at the very beginning of classes, because excessive physical activity is harmful. It is recommended to start exercising on the projectile after warming up.

• • • If your horizontal bar is not equipped with anti-slip handles or, for example, it does not have a special coating that also prevents hands from slipping, you can sprinkle your palms with ordinary baby talc (sold at a pharmacy, it is inexpensive).

The most popular exercises on the horizontal bar for beginners are pull-ups on the bar (you can pull yourself up with a direct grip or reverse grip) and raising your legs as close to the bar as possible (simplified version - lifting, just bent at the knees and lifting the knees as close to the chest as possible or higher ).

For beginners, it is important to understand that while training with the help of the crossbar, you can change exactly those muscle groups that work and develop as much as possible. The change occurs by changing the grip of the crossbar and the distance in the grip between the hands:

• • • direct grip - fingers point away from the body;
    • reverse - fingers are located towards the face;
    • mixed - left and right hand uses the first and second methods in turn;
    • parallel - done on two crossbars;
    • wide - palms are located at a distance of 60-80 cm;
    • medium - the position of the hands parallel to the shoulders;
    • narrow - hands touch each other with an edge.

This rule is followed by experienced athletes, it is also suitable for beginners: do exercises in sets. For example, in one approach on the horizontal bar, perform five pull-ups.

And the most important rule for beginners who start exercising on the crossbar and uneven bars: if you learn to pull yourself up on the horizontal bar a lot and with high quality, then master other more complex elements on this simulator. The main thing is to practice regularly.

Sculptural work on the horizontal bar

Exercises on the horizontal bar and parallel bars for various muscle groups - this type of power load is especially often used not only among professionals, but also among beginners in this type of training. The main muscles of the body are effectively developed on the crossbars: the muscles of the chest, hips, back, shoulders, arms, and of course the buttocks and torso muscles are noticeably tightened. Regular exercises contribute to the creation of an ideal relief, make the body sculpturally expressive, and help keep oneself in good shape.

Exercises differ as follows: the horizontal bar is used mainly for pull-ups, and the bars for push-ups.

Golden Rule- Before starting a workout, you should definitely warm up your muscles (do a little gymnastics or a light jog).

The second rule: it is forbidden to make sharp jerks, the correct training algorithm is to be smooth and perform the lift solely with the help of own forces and not by inertia.

The third rule is when training, control the execution technique so as not to get various injuries and injuries. With this type of exercise most of stress goes to the joints, and frivolity during training can be harmful to health - dislocations, bruises, sprains are possible.

Press exercises during exercises on the horizontal bar

Exercises on the horizontal bar to work out the muscles of the press are appreciated by men and women for their effectiveness. For women, this complex helps to quickly clean excess weight in the waist area, effectively tone the muscles. For men, this set of exercises is relevant in that muscles are being worked out, volume appears.

The training program for swinging the press using a horizontal bar is very diverse: hanging, turning, swinging, corner.

The classic corner is performed by raising the outstretched legs while hanging relaxed on the crossbar. This is a rather difficult exercise, its implementation requires good preparation, so to begin with, you should perform a lightweight option: legs bent at the knees are pulled as close to the chest as possible, while exhaling at the peak and inhaling in the original position.

There is such a myth that there are exercises on the horizontal bar for all muscle groups. The truth is that training on the horizontal bar really pumps many muscles. But some of them either do not strain at all, or receive a very slight load. Let's figure out which muscle groups the horizontal bar will help to pump, and which ones will require an additional load.

Rely on the horizontal bar, and swing your legs

There are many exercises on the crossbar. But none of them involve the muscles of the legs. The legs do not swing at all on the horizontal bar, no matter what types of grip you use. To swing your legs on the crossbar, you need to grab the horizontal bar with your foot and pull yourself up with the help of your legs, and, perhaps, only monkeys are capable of this. A person is unlikely to be able to do this - his foot is not intended for grasping, in contrast to lower extremities primates.

Speaking of our evolutionary ancestors. Why are monkeys like this big hands And such small feet? Because they don't swing their legs. Look at an orangutan or a gorilla - any bodybuilder will envy their upper body. The monkeys acquired such proportions due to the constant movement through the trees and the ground with the help of their upper limbs. They either pull up or push out from the branches in any situation.

As for a person, we, in order to look harmonious and lead active image life, leg muscles need to be trained. The horizontal bar will not help here, so for the lower body we choose separate exercises.

Everything is clear with the legs, but what muscles, in principle, can the horizontal bar develop? And there are a lot of them.

Here is a list of muscle groups that you can pump on the horizontal bar:

• Wings or latissimus dorsi muscles along the entire length.
• Upper back or trapezium.
• Shoulders or deltoids.
• Biceps or arm flexors.
• Straight and oblique abdominal muscles.

When performing such an exercise as a power out, you can pump the extensors of the arms and a little pectoral muscles. In general, for triceps and chest, exercises on the uneven bars are better suited. Bars, as a rule, are always there where there is a crossbar. Therefore, finding this "simulator" for you should not be difficult.

If you want to pump up your core, exercises on the bar can be combined with push-ups in various techniques. In parallel, you need to train your legs in a way that is convenient for you. If you want simple and relief of the legs - a bike, running, squats with your weight will help you. If you want to pump up your legs, then you should use a barbell or bench press.

On the horizontal bar today there is a huge variety of exercises. Consider the most popular of them.

Types of exercises on the crossbar

So, consider the types of exercises on the horizontal bar.

Medium grip pull-ups

Medium grip means that the distance between the hands on the bar is 30-40 cm. As a rule, the hands are located slightly wider than the shoulders.

1. The first exercise is pull-ups with a direct grip. With palms away from you, hold on to the crossbar and pull yourself up.
2. The next exercise on the horizontal bar is pulling up with a reverse grip. The distance between the hands is the same as before.

Using these methods, the muscles of the back and biceps are evenly pumped.

Wide grip pull-ups

Exercises on the horizontal bar for the growth of the back in width are performed with a wide grip. You need to use a straight grip. For most people, this element seems heavy - they cannot pull themselves up so that the chin rises above the bar. And this is due to the weakness of the latissimus dorsi. In this position (when the arms are far apart), most of the load is transferred to the wings. Due to strong biceps in this situation you will not win.

Reverse grip pulling up with such a wide position of the hands should not be.

Pull-ups with a narrow reverse grip

The next element that can be included in the set of exercises on the horizontal bar is this.

This variation is the easiest and works mostly the biceps. Some people perform this type of pull-up solely at the expense of the biceps - from the side it is very clearly visible in the short amplitude of the pull-ups, during which the elbows practically do not move relative to the body.

Neutral grip

Neutral or parallel grip (since the previous grips can also be called parallel, the word "neutral" in this case will better indicate the meaning of the situation).

A neutral grip can be practiced on horizontal ladders so that the head passes between the transverse elements.

The neutral grip gives a good advantage for pumping the wings. It is the wings in this case that work in their entire length due to the fact that the trajectory of the movement of the hand will be as natural as possible for the latissimus dorsi.

Pull-ups on one arm

If the number of pull-ups in one approach has exceeded 30, it's time to think about pulling up on one arm. This element is not suitable as a permanent exercise - too much load on the biceps. It's just a measure of the strength of your hands.

Outputs by force

Power out is an exercise that you can do a couple of approaches in a few months of regular pull-ups. The main thing is to consistently practice and do everything in compliance with the technique. For example, if you have strong arms but a weak back, it will be difficult for you to rise above the horizontal bar. And if you also have weak triceps, then you will not be able to push out from the crossbar to finish the exercise.

Thus, power-up should not be placed at the beginning of the training plan. It is necessary to prepare the body for this exercise.

Exit by force is done on one hand and on both. The initial option is to go out first to one hand and then go to the second. You will learn how to do a simultaneous exit later.

When performing elements on the horizontal bar, be it pull-ups or gymnastic exercises, great importance has the weight of the practitioner. Agree, it is easier to work with a weight of 60–75 kg than for 90. And the risk of injury is less, and you can learn the basic elements faster.

Rope use

As a complication of the task, you can use a small rope thrown over the horizontal bar. You will hold on to its ends and perform the same pull-ups. In this variant, due to the scrolling of the hand and an unusual grip, the forearms are well trained.

Your grip will become noticeably stronger. At first, it will be more difficult to pull up, since part of the strength is spent on keeping the body on the rope.

For the greatest complication of this exercise, you can ask a friend to push you while you pull up. This will create additional tension in the forearm.

Be careful - with this version of the exercise, you can easily lose control and fall.

Downloading the press

On the horizontal bar, you can train the muscles of the press. All abdominal exercises are performed from a hanging position. There are several options for such training:

1. Raising the legs bent at the knees.
2. Raising straight legs.
3. Pull-ups with straight legs raised. Pulling up with bent legs is dangerous - if you break down, you fall on the fifth point, instead of your legs. This threatens to fracture the coccyx and back injuries.
4. Drawing a circle or semicircle with toes of straight legs.

The heavier your legs, the more stress your abs will receive. It mainly works the lower part of the press and the upper part of the front of the legs. You will feel it for yourself when you try any of the above leg raises.

The easiest and safest option for swinging the press is to raise your legs bent at the knees. The main thing is that you do not swing like a pendulum, otherwise the inertia will prevent you from swinging the press.

But the most effective exercise for the press on the horizontal bar is drawing a semicircle or circle with straight legs. To do this, you need to hang on the horizontal bar, holding it with a wide grip, raise your legs. Now you need to draw a circle with your socks.

If you return your legs to their original position, you get a circle. If you stop in a position where the legs relative to the body are bent at a right angle and move back, then a semicircle will be described. The latter option is more difficult, since the abdominal muscles do not relax throughout the exercise.

Relief muscles, a toned back, excellent endurance and strong immunity are pleasant consequences of regular exercises on the horizontal bars. Do long runs tire you with monotony, do gyms annoy you with a large number of people in a confined space? Strive not only for the external beauty of the inflated body, but also for the real inner strength and dexterity? Discover the life style of the turnstile!

In the morning on the horizontal bars - you will be strong all your life!

Yard sports have never lost their relevance, although after the collapse of the USSR it went out of fashion for some time - the old outdoor playgrounds went out of order in a short time and were unsuitable for training.

AT last years there is a pleasant trend - society is gradually returning to healthy lifestyle life. New yard simulators, parallel bars and various horizontal bars began to appear everywhere. Young people are re-learning street sports for themselves, learning the basics correct mode training for turnstiles.

Street athlete - dexterous turnstile

The artificial origin of the term turnik-men (turnikmen) does not eliminate the need to correctly draw up a program of classes on the horizontal bars. Any person who performs exercises on street horizontal bars can be considered a turnikman. The simplest and most boring exercise is the usual pull-up, known to everyone from school. More interesting and complex options are rollovers, “sun”, pull-ups on one arm and other “pirouettes”.

Unlike professional gymnasts, the training program is distinguished by a rather gentle regimen. Performing exercises on street horizontal bars is designed not so much for high achievements, but for strengthening the body and increasing physical strength.

Restrictions for yard sports

Anyone can become a turnikman, regardless of age and gender. The most impressive results are demonstrated by athletes who, from childhood (4-5 years of age), constantly perform a set of exercises on the horizontal bars.

Girls, in force physiological characteristics body (the structure of the muscular frame, thinner bones), it is much more difficult to achieve impressive results. The optimal age to start training for guys is 15-16 years old, although it’s not too late to start exercising at 25-30 years old, and elderly age(up to 60) is not a barrier. The main thing is to correctly draw up a training program and not overload the body with unnecessary loads.

People who have various problems with the spine (curvature, trauma), as well as those suffering from underweight or overweight, should be approached with caution. Classes are categorically contraindicated for muscle dystrophy, serious problems with tendons and joints.

The program of effective training of the turnstile

The training program depends on the physical fitness of the athlete. The man who for the first time long years went outside to play sports, will not be able to master complex exercises. And a fit man who needs an extra load will be bored to perform monotonous actions. The better physical form- the more intense and varied the classes can be.

Exercises on the horizontal bars include four stages:

• warm-up (warming up the muscles, breathing exercises bringing the whole body into tone);
• power load (strengthening the back and arms, pulling up on the uneven bars, going to the back);
• performance of technical elements (“sun”, “scrolling”, “endo”, all kinds of turns);
• completion of training (stretching, relaxation exercises).

The effectiveness of training directly depends on the quality of the passage of each stage:

• A lazy athlete who refuses to warm up and decides to immediately show his prowess risks serious injury due to cold muscles and low concentration.
• Without strength exercises it is impossible to either strengthen the muscles or learn how to properly control them. So the next stage (honing technique) will be a completely pointless exercise - if physical strength is not enough for elementary pull-ups, where will they come from for the "sun"?
• The development of technology is necessary for the diversity of the training process. Doing the same exercises is incredibly boring! And to increase the effectiveness of training, it is necessary to involve all muscle groups, which will be possible only when performing complex technical exercises.
• The correct completion of the workout allows you to get rid of excessive tension in the muscles, return the body to a relaxed state. Strength exercises are necessarily combined with yoga, stretching, meditation - without this, the body wears out quickly and instead of improving health, it brings unnecessary problems.

Basic exercises on the horizontal bars

The main stages of the training of the turnstile are a block of exercises for technical improvement and a block of exercises for power loading. Warming up and proper completion of a workout is a necessary component in any sport.

Strength exercises

Beginners need to start training on the horizontal bars with strength exercises. The load is formed individually, depending on the neglect of the body.

With frail muscles, obvious shortness of breath and prolonged absence physical activity, begin classes with a "sparing" training mode: the usual pull-ups and push-ups on the uneven bars. The traditional scheme is to perform each exercise for 3 sets of 5-10 times. Then the transition to the jump rope, pumping the legs, strengthening the press and the gradual completion of the workout by stretching the muscles, yoga. With each day of training, the number of exercises increases, the technique becomes more complicated.

technical prowess

Turnikman trains the technique traditional for professional gymnasts. True, complex and traumatic exercises are excluded, which can only be performed in a specially equipped gym under the supervision of an experienced trainer.

They begin classes by performing pull-ups on their hands with a coup, then they switch to the "sun" familiar from childhood. After mastering the basic techniques, the technique becomes more complicated and complex turns become available to the turnstile - “endo”, “stalder”, “Russian-Czech revolutions”.

Basic rules for training on horizontal bars

Horizontal bars are available to everyone, but you should not be overly zealous. You are not on the podium and the main task not to impress the admiring audience, but to strengthen the muscles and create a beautiful, embossed body.

Safety rules on horizontal bars:

• Use a comfortable grip. Hands before training are treated with sand or talc. In the cold season, it is recommended to use special, not too slippery gloves.
• Distribute your weight correctly. For most exercises, the basic position is suitable: legs crossed and bent at an angle of 90 degrees, back straight, arms comfortably wrapped around the horizontal bar.
• Try to move smoothly. Sharp, rough movements are unacceptable. When pulling up, do not use the pelvis (sudden movements of the hips can lead to injury to the hands). Consistently strengthen the muscles of the arms and back, by gradually increasing the load.
• Start simple. Becoming a pro in two days is an unrealistic task. Move on to complex exercises only after complete assimilation of simple ones.

Only a fifth of the entire male population of the planet can pull up on the horizontal bar. The rest have a lot of excuses explaining the reasons for failure. In fact, conquering the horizontal bar is very easy, and for this you need a little free time and a great desire. This article will help all beginners to master pull-ups on the horizontal bar. The training program will be interesting not only for beginners, but also for experienced athletes, because muscle growth has no limits.

Required Equipment

Naturally, the main equipment for an athlete is the presence of the crossbar itself, on which a novice athlete will perform pull-ups on the horizontal bar. The training program, designed for people who are overweight or weak muscles, requires the use of an athletic rubber band, which is available in the sporting goods department. It is recommended to give preference to a tourniquet, the tensile strength of which is 50% of the athlete's weight or close to this figure.

Professionals recommend adding dumbbells to the equipment light weight(8-16 kg), with which you can as soon as possible develop arm muscles. In the future, when pulling up, you will need to focus the load not on the back muscles, but on developed arms, thereby facilitating the process. This trick is used by all beginners in bodybuilding, performing pull-ups on the horizontal bar. The training program with dumbbells provides for the classic lifting of shells to the chest and the use of supination, when the hand turns away from you when lowering. Such an addition will allow you to quickly pump up the muscles of the upper part of the forearms, which perform a grasping function on the horizontal bar and hold the athlete's body in a canopy.

From scratch

Overweight people who find it difficult to hang on the bar should slightly modify the pull-up on the horizontal bar. The training program for beginners involved in fitness centers will be more interesting here. The horizontal bar must be replaced with bars or a similar crossbar, which will be no higher than 100-130 centimeters. Holding the bar with your hands, you need to place the body under it, stretching your legs as far forward as possible. In the starting position, sagging on your hands, you need to try to bring the shoulder blades together and, pulling yourself up, approach the chest as close as possible to the crossbar.

When performing this exercise, it is recommended to constantly change the grip: hands with palms towards you or away from you, grab the bar narrowly, wide or neutral. A variety of grips will force all the secondary muscles to work, which will subsequently be involved in pulling up - their development will be of great help in the future. You need to strive to ensure that pulling up to the crossbar without problems is carried out with the widest possible grip with the palms facing away from you. In this case, the back muscles will work 100%.

Zero level

Hanging on the bar, you do not need to take it with a wide grip, if you have not yet mastered the pull-up on the horizontal bar. The training program for beginners recommends using the strength of developed muscles at the very beginning, forcing the rest of the muscle groups to gradually join in the work.

In the first stages, you need to use a reverse grip (palms facing you), placing the brushes as close to each other as possible. The muscles of the back, which should work in the classic pull-up, will be at rest here. And the whole load will fall on the biceps of the hand, which is very easy to cope with such work. When performing the exercise, it is forbidden to make sudden movements, especially when returning to the starting position, otherwise the ligaments in the elbow joint may be damaged.

Help in the early stages

There are a few simple ways, which will help you quickly master pull-ups on the horizontal bar. Training program, photo and complete instructions for the use of one of the options is included with such recommended equipment as a rubber tourniquet, without which a beginner simply cannot do. Having fixed one end of the rubber band on the crossbar, it is necessary to put the knees of the legs into the ring of the other end of the equipment. With such a simulator, pulling up is twice as easy. After all, the tourniquet takes over 50% of the load, pushing the novice athlete up.

The second method is less productive and is not recognized by many coaches at all, since it allows work to be done at an incomplete level. Putting a chair under the horizontal bar, you need to pull yourself up on the crossbar with the help of your legs. Pulling your legs under you, very slowly unclenching your arms at the elbow joint, go down. Reverse pull-ups are less effective for beginners, however, in the absence of other options, it's worth a try.

The start is given - it's time to fight!

It is very important for a beginner to perform at least one pull-up on the horizontal bar on their own. The training program from scratch, whether it is three-, seven- or 30-week, requires the athlete to be able to pull up at least once. But many bodybuilding coaches do not recommend switching to classic pull-ups if a beginner has made a breakthrough with a biceps press. The fact is that it will take him a long time to learn how to shift the focus of the load on the back muscles. It does not interfere with getting acquainted with the technique of execution:

• pull-ups are performed only with the help of muscle strength, rocking and lifting due to inertia are not suitable here;
• at the top of the pull-up, the chin should be above the level of the crossbar:
• when lifting the body up, it is necessary to inhale, and when descending, exhale.

Protracted training

There is no need to be afraid of lengthy training sessions, because their task is the systematic development of muscle mass, strength and endurance, which are required by pulling up on the horizontal bar. The 30 weeks training program is considered the most loyal of all existing ones, because it is designed for the development of muscles, and not for the number of repetitions that only torture the body ("100 pull-ups" and similar systems).

Attention to all beginners should be paid to the fact that in the scheme we are talking about thirty weeks, and not training. That is, in one week there may be several workouts in which the number of sets and repetitions will be the same. There is no point in getting ahead of the program, since it is designed by professionals who know a lot about not only sports, but also physiology (metabolism, recovery and rest, there will be no growth without them).

Alternative solutions to help

For the development of the latissimus dorsi, not only pulling up on the horizontal bar is responsible. A novice athlete's training program may include a whole range of exercises that can make the back muscles grow much faster.

1. Block pull to the chest while sitting. An alternative exercise to pull-ups is very popular only among beginners who find it difficult to perform exercises on the bar. The fact is that the simulator is limited to a maximum weight (120 kilograms), so it is only recommended to hone the technique to the ideal on the block. Professionals recommend that when performing traction on the block, control the complete reduction of the shoulder blades in damage to weight.
2. Bent-over dumbbell row. An excellent exercise for the latissimus dorsi, which can be done at home. In the gym, you can perform bent over rows. In both cases, it is important to control that the back remains even during the entire exercise.

Finally

Having become acquainted with the exercises, any novice athlete will notice that pulling up on the horizontal bar is not so difficult. The training program is quite accessible even to a person who is far from sports. The main thing is that to achieve results, as in other areas, you need only three things:

1. A huge desire, which is more defined as a motivation (for oneself, for others, a dispute, and similar reasons).
2. Knowledge of the technique, without which it will be possible to pull up only a few times thanks to the laws of physics (inertia during swinging) and arm strength.
3. Conducting training, without which progress never happens. To help beginners, developmental exercises and a 30-week pull-up scheme are presented.

AT in social networks, as well as on our forum, beginners very often ask - where to start their workouts, namely, what exercises should be included in their first and subsequent workouts? To which the advanced give such an answer - do the "base"!

What is a "base"?

By "base" they mean - basic multi-joint exercises, during which, the work includes large groups muscles: pectoral muscles, back muscles, arm muscles, abdominal muscles, as well as leg muscles. It is the development of these muscle groups that should be given special attention at the beginning of the first months of training. Why? The answer is very simple. Each beginner is obliged to raise the level of his general physical fitness and strengthen the ligaments, and without a "base" this is almost impossible. "Base" will form a very powerful foundation, which in the future will pave the easy way to complex power elements. An old Russian proverb is appropriate here - "Moscow was not built right away!". No foundation - you can not build a house. And "home" for us is complex and seemingly incomprehensible power elements.

What workout exercises are considered basic?

1. Pull-ups on the horizontal bar
2. Push-ups on the uneven bars
3. Pushups
4. Force outs for two
5. All kinds of squats

Let's take a closer look at each exercise and find out which muscle groups it affects.

1. Pull-ups on the horizontal bar pronated (grip from above, direct grip) - include in the work: back muscles, arm muscles, to a lesser extent pectoral muscles and abdominal muscles.

2. Push-ups on parallel bars- include in the work: pectoral muscles, arm muscles, to a lesser extent, back muscles and abdominal muscles.

3. Pushups- include in the work: pectoral muscles, arm muscles, back muscles, to a lesser extent abdominal muscles.

4. Exits by force on two hands- include in the work: back muscles, arm muscles, pectoral muscles, abdominal muscles.

5. All kinds of squats- include in the work: leg muscles, to a lesser extent abdominal muscles.

In all strength sports, the squat is the base exercise for the lower body. There are many different variations of doing squats. This includes both classic bodyweight squats and squats with additional weights. You can also do squats on one leg - this will be the most the best option for the worker. For those who enjoy running or cycling, squats can be done at will.

Results

Friends, take these recommendations with great responsibility. Performing basic exercises, you will prepare your body for more difficult tests. Never run ahead of a train! Remember that masters are not made in a year or two. Carefully work out the technique in the basic exercises. Constantly monitor your well-being. If you feel any discomfort, weakness or pain, stop exercising immediately. Learn to respond appropriately to the reactions of your body. Analyze how you feel before your workout, during your workout, and after your workout.