Workout for real men. A set of exercises for men in the gym for weight loss

Every man who wants to put himself in order needs his own training program in the gym. Thanks to it, you can make the body more toned. The frequency of classes, the correctness of the exercises and their competent combination plays big role in the formation of the male figure. The program in the gym for men for beginners is designed for those who are just taking their first steps in the iron sport.

In order to correctly draw up a training plan in the gym, you need to determine your training goal. The gym allows you to achieve the following goals:

• Keeping fit;
• Fighting overweight;
• Increase in power indicators;
• Improving your body;
• Muscle building.

The training of a novice athlete should be aimed at the fulfillment of any one goal. There is a wonderful Russian proverb: "If you chase two hares, you won't catch one." Target selection is key.

Gym selection

The first thing you need to do is decide on gym. First of all, the hall should be comfortable in everything. That is why think it over carefully before buying a subscription to a particular club, take it seriously. You can visit several different gyms, compare them, inspect all the simulators, and only then make a responsible choice.

A little about the equipment: the most important rule is do not chase diversity. For the first time, a dumbbell row, an upper block simulator and a bench with the ability to adjust the angle of inclination will be enough for you. Try to find a gym as close to home as possible, it is very convenient for those who study and work.

Training process

Below is one of the complexes that is suitable for beginners.

Warm up

Any coach will say: “no training is more useful than training without a warm-up”, but this is true! Thanks to warm-up exercises, we warm up the joints, thereby improving their lubrication.

It usually takes no more than ten minutes to warm up. It consists of the following components: jumping, working on cardio simulators and the main element - running. All of these exercises quickly warm up the body, which gives a start for the subsequent workout.

Almost every inexperienced athlete tries to perform heavy exercises in the gym without having the appropriate level of training. Let's now analyze the basic program for beginners.

For all athletes, this stage is mandatory. What does he represent? The human body is not ready from scratch for serious stress, for this there are introductory classes. They include work with minimal weight, but with a load on all major muscle groups. The duration of such a period is at least four weeks, in terms of the frequency of training - no less, but no more than three times a week.

Below is a set of days.

First practice (Monday)

This is the main one. Bench press works triceps, deltoid, serrated. Lie down on the bench in the most comfortable position. Place your hands shoulder-width apart (maybe a little wider). Grab the bar with an overhand grip. Gently lift the barbell and begin to lower it to the level of the middle of the chest. With a powerful effort, squeeze the barbell, perform the planned number of repetitions.

Perform several warm-up sets immediately before the bench press, this way you will significantly reduce the risk of injury. The chest can only be touched lightly. Perform the exercise strictly under the supervision of a trainer or any other person (for example, a training partner).

standing. Set your feet shoulder-width apart, stand straight. We take the bar in our hands at the level of the press. We take a breath and bend the arms at the elbows (during the execution it is not allowed to move the arms in different directions). Do not raise the bar very high, just raise it to the level of parallel with the floor. As soon as you lift it, start lowering it slowly (without sudden movements, because you can stretch the muscles).

• and bars.
• Technique notes:
• To increase the load, place your elbows close to the body;
• Never bend your legs! This is cheating;
• At the slightest pain, stop exercising;
• If push-ups are easy, then use an additional load;
• While doing push-ups, keep your head straight.

This exercise, like many of the list, is basic. It is good for developing back muscles. Many people think that if you grab as wide as possible, then the load on the muscles will be greater and the effect will be better. On the one hand, a wide grip reduces the work of the biceps, but in itself it limits the speed of movements. This limits the load on the target muscles. The grip width must be selected individually based on anthropometric data.

Exercise to improve the general physical condition and train the muscles of the lumbar back. Interestingly, such an exercise can be used both for warm-up and for regular exercises. Hyperextension is performed with your own weight, and sometimes with additional weights.

On the simulator intended for hyperextension, we take the following position: we lie down so as to securely fix the legs with rollers. We relax the entire body and lower the body vertically. We take a deep breath and slowly lift the body up, bending the lower back. When the torso is pointing vertically, freeze for a few seconds. Inhale and return to the lying position. So you need to repeat at least fifteen times, three to four approaches.

You can not do this exercise very often. If you complicate the task and do fewer repetitions with more weight, then the desired effect may not be, but the likelihood of injury is high.

Second training (Wednesday)

This is a basic exercise aimed at developing the muscles of the shoulders, chest, etc. It has always been considered the main for the development of the shoulders. A big plus of the military bench press is its versatility, that is, it can be performed different ways: on the simulator, with dumbbells or a barbell. Therefore, we can perform it sitting and standing.

Here we must comply correct technique, because otherwise the consequences of classes can be disastrous. To begin with, select an individual load, a suitable weight (it should be average). Fix the pancakes on the bar and do the following:

• Take the bar shoulder-width apart, put the barbell on your chest, strain your back and abs;
• Powerfully squeeze the bar up.

With this exercise, the muscles of the back are loaded. The main working muscles are the latissimus dorsi and arm muscles. Choose a comfortable position while sitting on the simulator. We fix the legs with rollers. With powerful movements, begin to pull the handle from the block towards you (towards the upper chest). We return to the starting position, taking a short break (two to three seconds). Everything is done in 3-4 sets of 12-15 times.

Many people try in some way to make it easier for themselves to perform the movement, they deviate. You should not do this, because you will only waste your energy in vain, but the efficiency will be zero. The back muscles should work first. Keep your elbows as far back as possible while pulling. When performing the exercise, the head should be straight. Don't lift it up or down.

Perhaps this is the most basic exercise for pumping legs. It is performed on a specialized simulator (by the way, there are many varieties, they, in fact, differ only in inclination angles). We choose the appropriate weight, load the platform with pancakes. We take a comfortable sitting position. We powerfully squeeze the platform with our feet (it is worth noting that the knees must be kept at a right angle, practically do not unbend them).

Tips from the master of sports: Be sure to listen to your body! If you feel that your lower back is tense during the leg press, then you are doing something wrong. The back must be firmly pressed against the seat, otherwise injury may result. If you are working on inner surface hips, place your feet slightly higher and wider than shoulder level.

Triceps exercise. It differs in that it is suitable for absolutely all levels of sports training, from beginners to professionals. We fasten the handle to the block, cover it. With great effort, we unbend our arms. We linger in the middle of the amplitude for a few seconds. Then we return to the original position.

Excellent. How to do it right:

Third training (Friday)

Bent-over barbell pull. . We become in the starting position as follows: the legs must be bent at the knees, they are located shoulder-width apart. We make a forward tilt, take a straight barbell with a weighting agent. We straighten up and at the same time raise the barbell (you can’t bend your arms).

Frequent mistakes. During the execution of the movement, the movement of the head or legs occurs. (They must remain still.) Shaky position. Wrong grip width. Stooped back. Trying to take the maximum working weights (if a friend weighs 100 kg, this does not mean that this weight will suit you).

Develops triceps. Lie down on a horizontal bench. Grab the bar with a straight grip. Lower the bar directly to chest level. With a quick, powerful movement, we squeeze the bar up, return to the starting position, repeat the exercise again.

It is used as an aid. We grab the dumbbells so that the palms are turned to the sides. Raise the projectile to flexion at the elbow joints at an angle of 90 degrees. Slowly and carefully we return to the initial stage.
The program in the gym for men is designed for beginner athletes walking
day by day towards the goal. The program becomes more complicated in the future, but if you do it right and dose the load correctly, then the body will have time to adapt to the loads. The point is small, you just have to start and not quit classes. Good luck!

It is necessary to constantly work on your body, transforming it. There is no instant result, and if you want to focus on the relief of the body, you can’t do without a loss in volume. Success can be guaranteed by training in the gym for men according to the basic scheme. It is fundamental in the development of various muscle groups, contributing to their speedy development and growth. The first workout in the gym should not be stressful for an unaccustomed body. That is why it is necessary to start working with a small weight, as you get used to it, increase the load.

What is included in the complex of training in the gym for men

The main "pillars" of any training process are the following components:

• a sports schedule consisting of three visits to the gym;
• performing exercises aimed at working out the muscles of the whole body;
• high-quality implementation of the basic set of exercises;
• gradual increase in working weight;

After getting used to your body to regular physical activity, it's time to pay attention to building muscle fibers. The work should be carried out in stages, the ideal weight gain should vary from 1 to 3 kg per month. Exceeding this indicator, you gain not only muscle mass, but also increase the amount of body fat. Proper workouts in the gym should not be too long. Classes lasting more than an hour lead to overwork and subsequent muscle burning. In one workout, try to focus on a maximum of three muscle groups. One muscle group should be worked out no more than once a week. Between classes on the same muscles should pass from 7 to 10 days. Rest between exercises should not exceed a time interval of 4 minutes. To achieve the best result, systematize sports and pay due attention to the restoration of the body. The recovery process takes at least 72 hours.

Particular attention during training to increase muscle mass is paid to nutrition. Calories consumed after exercise should be more than those that were spent during training. Daily calories for athletes range from 3,500 to 4,000. It is imperative to maintain a balance between the nutrients you eat: proteins, fats, and carbohydrates.

What should be the schedule of training in the gym for men

For beginner athletes, the training schedule in the gym is classic, divided into 3 days. The set of exercises is basic. It is necessary to focus on the base because it is such a set of exercises that allows you to work out several muscle groups at once, due to which the volume of muscles increases. You can study on Monday, Wednesday and Friday, you can also move the schedule, but make sure that there is a minimum break of one day between classes.

The set of exercises for the first workout of the week is as follows:

• bench press on a horizontal bench. Do 4 sets of 10 reps;
• dumbbell bench press on an inclined bench - 3 sets of 12 times;
• twisting (work on the press) - 3 sets of 12 repetitions;
• push-ups reverse (one of the best exercises for triceps) - 3 to 12;
• dumbbell wiring on an inclined bench - 3 to 12;
• push-ups on the uneven bars - 4 sets of 10 repetitions.

A set of exercises for Wednesday:

• deadlift - 4 sets of 10 times;
• twisting on a horizontal bench - 3 to 12;
• work on biceps with a barbell or dumbbells - 3 to 12;
• bending the arms on the Scott bench - 4 sets of 12 reps;
• shrugs with a barbell - 3 sets, 12 repetitions;
• Bent Over Rows – Do 3 sets of 12 reps.

The schedule of training in the gym on Friday is as follows:

• weighted squat (barbell or dumbbells) - 4 sets of 10 repetitions;
• military style bench press - 3 to 12;
• leg press on the simulator (it will allow you to work out not only the muscles of the legs, but also the lower back, as well as the lower press) - 3 sets of 12 repetitions;
• work on the press - twisting (on Friday, the complex can be supplemented with lateral twists to work out the oblique muscles of the press) - 3 sets, 12 repetitions;
• lifting weights (kettlebell or dumbbells) to the level of the chin - do 3 sets of 12 repetitions.

You need to start with a small number of sets and repetitions, gradually increasing the load. Do not forget about the rest between sets - 1.5 -2 minutes will be enough. Be sure to follow the correct technique for performing exercises, otherwise it will not do without injury.

At the beginning of each session, do a warm-up, which can be regular cardio exercises or stretching (stretching). At the end of the training, do not forget about the hitch - do the usual stretching, which will allow your muscles not only to increase in volume, but also to grow in length.

Circuit training in the gym - program features for men

It should be immediately noted that the complexity of the circular training method is very high. Therefore, this style of training is only suitable for trained athletes. At each lesson, only 1-2 muscle groups are worked out, in contrast to the program for beginners, where exercises involve several muscle groups at once. For men, the training plan in the gym is as follows: up to 6 types of exercises can be included in one circle, which must be performed in one approach without rest. After completing the circle, you take a short break of 5 minutes and start the circle again.

In the first workout, you need to work out the muscles of the legs, the second workout is aimed at working out the pectoral and spinal muscles, the third is aimed at the shoulder girdle and the fourth - at the muscles of the arms.

Since the intensity of this style of training is quite high, it is imperative for men to follow a diet either to maintain or gain muscle.

This article will tell you how to properly compose a strength training program for an athlete of any level - be it a woman or a man, a trained bodybuilder or a green beginner ... What you need to know? What to pay special attention to? How to intelligently combine exercises? How to combine them correctly and in what volume? In general, all the nuances and features of the tactical planning of an average athlete’s training…

So let's go...

Warm up

Rule #1: any training program in and out of the gym, on simulators, with a barbell or dumbbells, should begin with a warm-up, stretching and warming up. This rule should become a dogma for you, because its non-observance is fraught with light, minor injuries at best. I won’t even mention the worst case - you know, working with limit and sublimit weights is extremely dangerous not only for health, but even for the life of an athlete ... We won’t dwell on the warm-up for a long time - this phase of the training process is already devoted to a whole series of articles on our site, the topic repeatedly rose and should be studied "from and to" ... Let's move on to the main phase of strength training ...

Main part

In the main part of the lesson, try to set yourself up for the correct performance of exercises, present the mechanism of their effect on the body, and achieve a state of maximum concentration on motor actions.

In training, it is necessary to use shells, simulators and devices that act on various muscle groups. It is recommended to start the lesson with energy-intensive and effective exercises, aimed at the most massive and large muscle groups: the muscles of the chest, back. Then they sequentially begin to perform movements that develop the muscles of the arms, deltoid, latissimus dorsi, and other muscle groups. In conclusion, it is good to use pull-ups, hangings, swings and flexibility exercises for recovery.

You need to breathe without delay. When squatting, lifting the legs up and bending forward, exhalation is made through the mouth, when lowering the barbell (dumbbells or the weight of an appropriate alternative simulator) to the chest during the bench press, inhale through the nose. It is recommended to compress your lips into a tube and, as if with resistance, exhale air in a thin stream.

It is important to be able to dose the load depending on:

• a) age
• b) gender
• c) health conditions,
• d) physical fitness,
• e) type of labor activity,
• e) individual characteristics of the organism
• g) and a number of factors external environment(temperature and humidity).

famous american bodybuilder Arnold Schwarzenegger believes that success in training mainly depends on the strong-willed attitude to the work ahead, on the quality of the exercises, and not on their choice. He offers complex, consisting of 10 exercises designed to affect the main muscle groups. Each is performed in three sets of 8-10 reps at 30-second intervals.

1. Lying down, bench press with a wide grip, lowering until the bar touches the chest just below the level of the nipples. Lowering the bar - inhale, squeezing - exhale. The principle of increasing weight from approach to approach is used. In the first sets, 8 repetitions, in the final - 6 (for the pectoral muscles).
2. Pull-ups hanging on the bar with an extremely wide grip to the level at which your chin is above the bar. Lower slowly, inhale. 10 reps, with additional weight - b-8 (to load the latissimus dorsi and the entire shoulder girdle).
3. Sitting, bench press with a grip 13 cm wider than shoulders. It can also be performed while standing, however, while sitting, the athlete experiences less stress on the lower third of the back (for the development of the muscles of the anterior delta).
4. Raising the barbell for biceps, grip at shoulder width. Keep your elbows motionless so that the load on the biceps does not decrease. The weight of the bar is such that after the fifth repetition it is difficult to lift it (for the development of arm muscles).
5. Standing, slowly lowering the bar behind the head and returning the force of the triceps to its original position ("French press"). The distance between the palms in the grip is approximately 25 cm. In this case, the forearms are held as close as possible to the head, which is in a stationary position. If your elbows diverge to the sides, reduce the weight of the burden (for triceps).
6. Barbell/Dumbbell Shoulder Squat (or Smith Machine) with your heels on a step or incline board. Keep your back upright. When moving down - a deep breath, when lifting - exhale.
7. Lying on the machine - bending the legs, then slowly lowering. Raise the heels as high as possible (for the muscles of the back of the thigh).
8. Standing, lifting on socks, located in parallel. The weight of the weight allows you to perform 5 sets of 15 repetitions (for the calf muscles).
9. Lying on an incline bench, lifting the torso. Legs bent at the knees (for the abdominal muscles).
10. Sitting on a bench, narrow grip barbell, elbows together. Flexion of the wrists (for the muscles of the forearm).

When compiling complexes, the number of workouts per week should be taken into account.

If the training experience of those involved is less than six months, in one lesson to increase the muscle mass of the arms, it is enough to use 4-5 trips for biceps and 5-6 for triceps, and if up to a year, then you can perform 6-8 and, accordingly, 7-9 approaches - i.e. That is, in the first year, the load increases due to an increase in the number of approaches. In the future, it is recommended to build it up through more "tough", concentrated work, and bring each approach "to failure".

Focusing on these exemplary complexes, depending on the level of preparedness, sports equipment, well-being, you can make up your most suitable option. At the same time, any complexes, regardless of body type, age and training experience, must include such traditional exercises as:

• barbell/dumbbell bench press from the chest/shoulders while standing,
• squats with a barbell / dumbbells on the shoulders,
• lifting dumbbells through the sides up,
• forward bends with a barbell / dumbbells on the shoulders,
• barbell/dumbbell bench press,
• and, of course, deadlift.

These very difficult exercises are performed with maximum weights.

In the process of athletic training, the coach and the trainee must exercise strict control over the technique, since even with a slight change in the kinematics of the movement, additional muscle groups are drawn into it, and the effect on the trainees changes.

Final part.

At the end of the lesson, having lowered the projectile or the handles of the simulator, you need to calm down, do pleasant, accessible and simple stretching and relaxation exercises. All this is also no less important than the introductory part of the lesson.

If you decide to improve physical state your body, then go to the gym for men. There are all conditions for the implementation of your plan. To begin with, choose an introductory set of exercises for yourself to accustom the body to a power load. Then (after a few weeks) you can move on to an enhanced program. There are all conditions for this - at your service in the fitness club there are any simulators and sports equipment. The training program in the gym also covers the problems of combating weight loss in men.

For an introductory course, we offer a program of exercises for beginners and its subsequent improvement. The first part of the complex is designed for 1-3 months, after which you can gradually move on to its second, more complex program.

Gym Workouts for Men (Part 1)

Before proceeding with the complex, learn to follow simple rules:

• carefully read the description of the exercise and try to perform it correctly;
• try to choose the weight of sports equipment for yourself or set the desired load on the simulator so that during the exercise you do not experience pain or rapid fatigue;
• these exercises are applicable to the weight loss training program for men;
• with an introductory course, accustom your body to sports loads, and then, gradually increasing the weight of the shells (load on the simulator) and the intensity of the exercises, improve your achievements;
• the first part is designed for training within 2-3 months.

Before starting classes, take a few photos of your body in a semi-nude form (the main thing is that your legs, arms and torso are visible). After completing the introductory course, repeat the procedure and compare both photos.

Do not try to repeat what other people are doing in the gym - you will only damage your health. Most of these exercises you can complete only after a year of training.

We start with light training. It includes simple exercises with shells, the weight of which must be chosen so that there are no jerks when performing movements - everything should be done beautifully and smoothly.

The complex itself (training plan) is divided into 2-3 days, which follow each other.

Complex 1 - for beginners (Monday, Wednesday, Friday):

1. General warm-up of the muscles of the body. We use a treadmill (simulator), execution time is 8-10 minutes.
2. Press swing: lower part - 2 sets of 15 times, upper muscles - 3 sets of 6-10 times.
3. Pull-ups: 2 sets of 8-10 reps.
4. Bench press (on the simulator, and then with a barbell): 2 sets of 8 times.
5. The same exercise, but performed with the legs: 2 sets of 8 times.
6. Stretching on warm muscles.
7. Reception of carbohydrates after training.

The number of approaches starts from 2 and then gradually increases to 3-4 per 1 exercise.

Gym Workouts for Men (Part 2)

After correct setting execution techniques, you can move on to strength training to gain muscle mass. the training program in the gym covers all muscle groups of a man.

Complex 2 (Monday, Wednesday, Friday):

• Warm up on a treadmill for 8 minutes.
• Abs Workout: Both muscle groups (upper and lower) require 2 sets of 12-15 reps. Start doing the exercise slowly. Not everything will work out right away - usually beginners have a weak press.
• Deadlift (with a neck): the number of approaches starts with 2 and gradually increases to 4. Exercise is done 6-8 times. Don't try to pick it up the first time big weight, it will not lead to good.
• Bench press: 2 sets of 10 reps. You can diversify this exercise by using its various options.
• Squats: 3 sets of 12 reps.
• Stretching on warm muscles.
• Reception of carbohydrates.

After training with the help of the first 2 complexes, after 3 months they move on to exercises special program training to give beauty to the male body.

Complex 3

Day 1:

1. Warm-up: jogging - 5-8 minutes.
2. Press exercises: the number of approaches from 2 to 4 with the maximum possible number of executions. Gradually bring the number of push-ups to 30-40.
3. Barbell Squats: Perform 3 sets of 10 reps. There is different kinds this exercise. Choose the one you like best.
4. Dumbbell bench press (sitting on an incline bench): 2-4 sets of 10 times.
5. Exercises on the simulator with a block: 3 sets of 12 times. If you do not know how to set up the device, then contact the service personnel, otherwise you may damage your health;
6. Rise on socks (sitting or standing) 2 sets of 20 times;
7. Stretching and carbohydrate intake.

Day 2:

1. Jogging for 8 minutes.
2. Hyperextension for the rectus dorsi muscles: 2 sets of 12 times. This exercise can be replaced with a bridge or a scorpion element, but the effect will be much less.
3. Traction of the vertical block on the simulator: performed in 3 sets of 10 times. Follow all instructions for using the device and do not try to do the exercise in jerks.
4. Bench press (lying): 4 sets of 10 times. Do not try to immediately lift a lot of weight - you can overstrain.
5. Lifting the bar for biceps: 3 sets of 10 times.
6. Stretching and carbohydrate intake.

For self-control, keep a diary of your workouts. Between sets, be sure to take breaks for 2-6 minutes to strength exercises. Perform stretches for the muscle groups that were most used that day, the execution time is 6-12 minutes.
The deadlift can be replaced at the first stage with a squat with a barbell on the shoulders until the back muscles get stronger. 1 time in 15 days you need to visit the steam room (Russian bath or sauna).

Another male set of exercises in the gym for weight loss

If for some reason you did not like the above exercises, then you can use another complex for classes. Do not forget that for a beginner, the main thing is regular training (you can’t skip and be lazy). Otherwise, all your attempts will not lead to the desired result. If you want to use the proposed set of exercises for weight loss, you should consult a dietitian and limit fatty and spicy foods in your diet.

This set of exercises in the gym is also designed for beginners. The term of its use is the first 2-3 months of classes. Before training, be sure to do a warm-up.

The complex itself (workout plan for weight loss) in the training complex consists of the following exercises in the gym:

• squats of different types;
• deadlift on one leg;
• bench press (lying in several versions);
• in a sitting position, pulling the block to the belt;
• various pull-ups on the horizontal bar;
• power bench press and lifting for biceps;
• leg exercises on simulators;
• plank exercise.

How to carry out the complex program (exercises for weight loss)?

In the initial month of training, all exercises are performed in 2-3 sets of 10 times. This will help the body get used to physical activity. AT next month increase the weight of sports equipment, and the number of approaches increases to 8, and the execution - up to 10 times. Only the last exercise is done for a while - 2 sets for 30-60 seconds.

The complex is based on the fact that all its elements of the training program are performed alternately and in pairs, for example, the 1st and 2nd exercises, then the 3rd and 4th, and so on. Only the last element is performed separately. After each approach, rest for about a minute, and then continue until completed. specified date approaches. The exception is the plank exercise.

Description of the elements of a weight loss training program

Squats are performed with dumbbells or kettlebells. You can do them with a barbell, but gradually, since the joints of the legs, pelvis, shoulders and thoracic spine must first be strengthened.

The single leg deadlift can be done with a barbell or dumbbells. At first, it is better to use small weights, and then after 2-3 weeks, move on to increasing them. Exercise well develops the back of the thigh and buttocks, as well as leg muscles.

For beginners, it is useful to do simple exercises such as a bridge.

Bench press (lying) - usually performed on the bridge, but other options are possible. The main thing is that the shoulder joints do not suffer.

Training on the simulator (pulling the block to the belt in a sitting position) - it is a good substitute for using a barbell for beginners and is quite safe.

Various types of pull-ups on the horizontal bar - usually done from a free hanging position, but if you do not have enough strength, you can use rubber bands. With proper training, a man can freely achieve 40-50 pull-ups in 1 approach within 3-4 months.

The bench press is performed in different variations. This is the usual lifting of the barbell on outstretched arms, and the same, but with the extension of the knee joints. The same as with lifting the biceps.

The plank and its variations is an exercise for the core muscles. It is performed instead of exercises for the press.

Any training program for weight loss involves a diet. It must be agreed with a specialist.

After training in the gym, you need to take a carbohydrate food or drink. It is advisable to go to the pool or at least wash in the shower. This must be done an hour after the completion of the complex, otherwise you can catch a cold.

Equipment used for the training program

• Treadmill;
• simulator with a block;
• barbell;
• collapsible dumbbells;
• mat;
• towel;
• sportswear and shoes.

http://youtu.be/oL5Q4Ea1hVg
In any case, even if you do not use the training complexes described above in the gym, you can use all the tips and recommendations given in the article to improve your fitness. Train, and you will not regret the time spent!

Everyone who came to train in the gym, in order to achieve the result, must adhere to a specific training methodology. It will be different, given the goal, but everyone needs to perform basic exercises: they will become the basis for further weight loss, drying or building muscle mass.

What are basic exercises

A basic exercise is called an exercise in which 2 or more joints are involved. This indicates that more muscle groups are involved during its execution. This principle helps a person to train with more weight, the body receives serious stress, releases more hormones (especially growth) for the formation of muscle tissue. For example: the bench press option involves the shoulder, elbow joints, and the pull-up uses the elbow, wrist, and shoulder joints. Exercises in which only one joint is involved are isolation exercises.

How to exercise in the gym

Bodybuilding classes imply that the athlete has a training program in the gym, a nutrition plan has been drawn up. Without them, a person will train chaotically, without progress and improvement in results. For newbies the best option it will be if the training system is compiled by a qualified trainer, writes out a progress table, shows and explains the technique of basic exercises. To get the best result, a beginner athlete should pay attention to the following points:

• balanced nutrition: getting missing elements, counting and adjusting calories consumed;
• training plan: the optimal ratio of strength exercises, cardio, the number of approaches, repetitions;
• adherence to the schedule (do not miss classes);
• giving up alcohol, smoking, good sleep.

Effective training program for beginners

The effectiveness of the program depends on the goals set: for example, in order to lose weight, you need to devote more time to cardio, and strength training is better for gaining mass. There is no universal program and you should select the appropriate exercises according to your personal feelings together with the trainer. As a basis, you can use the basic exercises in the gym, their description is below.

The vast majority of girls go in for sports to lose weight. excess weight, strengthen, tighten the figure. In this regard, exercises for women in the gym are somewhat different from men's, the emphasis is more on aerobic exercise. The girl's body contains 10% more fat, it is needed to fulfill their natural task - the birth of a child. Therefore, any workout should begin with a run (at least 20 minutes), after which you can proceed to the rest of the basic exercises in the gym.

Best Back Exercises

Basic back exercises are used to increase muscle volume, so are better suited for men to get a V-shape. The movements must be performed correctly, in compliance with the technique, so as not to injure the body. Basic exercises in the gym should be the first while the athlete has enough strength to work with weights. To train your back, do:

1. Deadlift - is listed in the top three basic exercises. Well loads the lower back, shoulder girdle, hips, buttocks, biceps of the shoulder. One of the most exhausting, but also useful exercises. It is very important to follow the technique when performing so as not to damage the lower back, which receives a serious load.
2. Bent over row. Good way pumping the latissimus dorsi, performed after the deadlift, helps to visually make the back wider. The muscles of the shoulder girdle, biceps are also involved.
3. Pull-ups are a well-known version of an exercise for the back, you can do it at home or on a street sports ground.

Chest workout

Inflated chest - not an easy task for any athlete. Many people have to spend more than one week to feel the training technique, to catch the necessary amplitude. Basic best exercises in the gym for the chest:

1. The bench press is also included in the main three of the base. Allows you to use Weight Limit to load the muscles of the chest, involves the shoulder girdle, forearm. Do not rush to take on a lot of weight, ask someone in the gym to insure you during execution so that you are not pressed by the neck.
2. Dumbbell bench press. This option allows for less weight, but provides a greater range of motion, which has a beneficial effect on muscle growth.
3. Push ups. Home version of the basic exercise for the chest, involves the shoulder girdle, biceps, triceps.

Basic bicep exercises

The most effective movement to pump up the biceps muscle is flexion at the elbow, but it involves one joint in the work, so such exercises are considered basic with a big stretch. Rather, they can be called the most productive. Basic exercises for biceps in the gym:

1. Pull-ups (reverse grip). The only option that really involves more than 1 joint, but it will not work for a long time to pump the biceps with it, the athlete gets tired quickly.
2. Lifting the biceps of the bar in work includes one joint, but has maximum effect in the biceps training course. In addition to the biceps muscle, the anterior bundle of deltas is involved.
3. Hammer exercise. Often, athletes lag behind the lower part of the biceps, this exercise option provides an opportunity to work out the necessary part of the arm well.

Triceps

With this muscle group, the situation is simpler than with the biceps. Avoid training the triceps muscle is not worth it, it forms up to 60% of the visual volume of your arm. If the main movement for the biceps is flexion, then for this case it is extension. Basic triceps exercises in the gym:

1. Close grip bench press. This option provides an opportunity to load the muscle as much as possible, to take a large working weight. With a narrow grip, it is excluded from work pectoral muscle, and the entire emphasis is shifted to the triceps. As with chest training, it is desirable that someone insure you.
2. French press. It is better to perform it with a small weight, this will not overload the elbow joint, but with a large number of repetitions. The sequence is the same with the chest: first do the chest press, and then the French. With this approach, nothing will threaten your joints.

On the shoulders (deltas)

Broad massive shoulders adorn any man. The joints here are very easy to injure, so the movements should be performed very carefully, choosing the right weight. Basic shoulder exercises:

1. Army press. It is performed standing or sitting with a barbell, which, unlike dumbbells, provides an opportunity to load the target muscles more. Together with the shoulders, the triceps, the muscles of the middle back, are trained to a lesser extent.
2. Dumbbell press. It is better to perform while standing, this option is an alternative to the military bench press, but they are also allowed to be performed in one workout.

On the abdominal muscles

As with the biceps, there is no base for this part of the body, all movement options involve one joint. Main principle pumping the abdominal muscles - twisting. Abdominal exercises in the gym are performed to maximize the tension of muscle fibers during their contraction. For training, you can do:

1. Bench crunches are good for upper abs. The lower part is also involved, but less.
2. Hanging leg raise, it effectively trains the lower abdominal muscles. The press training should be performed at the end of the session, in each approach the maximum number of times.

On leg muscles

This part of the body becomes a problem for men, women. For the first, it becomes a real challenge to increase muscle mass, for the second - to lose weight, deal with cellulite. Women need to work with lighter weights, doing more repetitions to accelerate metabolism, increase endurance. Leg exercises in the gym:

1. Lunges with dumbbells. Several variants of the execution technique are used, but the maximum effect is obtained if they are done with advancement. You need to squat deeply and rise on your toes. The same muscles are involved as with squats.
2. The barbell squat is the last exercise in the base three. Beginners are strictly not recommended to perform with a lot of weight. It is better for girls to start simply with a neck, for guys - with pancakes of 5 kg each. This is due to the large load on the lower back. The quadriceps, gluteal muscles, hamstrings, lower back are perfectly worked out.

Video tutorials for beginners

Fitness can bring maximum results only if you follow the schedule, diet, exercise technique. The latter is especially difficult to master on your own, because there is no one to point out runtime errors.

To prepare for classes, it is better to watch the video from famous athletes, which talk about the nuances of the technique of classes in the hall. Below are examples of workouts for men, women. Don't forget to wear comfortable clothes.

A set of exercises in the gym for men

Gym workout for girls