What does a gym look like in summer? Someone is already working on the relief of their already pumped body, and for whom, tightening the hips and gluteal muscles is not an easy task. Of course, we are all individual, but the goal of looking as attractive as possible is not alien to either amateurs or fitness professionals. What obstacles girls and men face in forming perfect forms, how quickly they can be eliminated, Woman’s Day asked her personal trainer and master of sports in sambo Daniil Balykov.
– Most often, girls want to lose weight by the summer, and guys urgently want to pump up. It all depends on the form in which they come to the first training session. Past sporting experience will be a big plus. But he can be “overtaken” by the dedication and conscientious fulfillment of all the tasks of the coach. On the way to a healthy and attractive body, you will discover several key rules that you will have to adhere to if you want to get results – this is adherence to a well-built daily regimen, exceptionally balanced nutrition and regular exercise in the gym.
By setting the task to achieve the result in the shortest possible time, you can easily only … undermine your health. The personal trainer warnings, which will be discussed later, will help beginners not to be disappointed in the results of training.
1. “Where is the result? Am I here, for the amusement of the public, all sweaty? ” Representatives of the fair sex most often believe that in 1-2 months it is possible to fix everything that they have eaten there in long evenings for ten years. Far from it! “Moscow was not built right away,” and your slender body even more so!
2. In training, too much emphasis is placed on cardio. Resistance training gives the best effect both in terms of fat burning and for building a figure.
3. “How can I remove the sides / stomach / tighten the chest?” Stop! There is no single exercise that can deal with this problem. That is, it is impossible to remove fat locally (in a specific place on the body). It either “melts” evenly from the whole body, or does not leave at all.
4. Serious training attitude. An activity will have a much greater positive effect if you are in the mood for it! All problems should be left to the reception desk.
5. “I train – it means I have to lose weight, and if with a coach, then generally to the state of anorexia!” Too much hope for training, while nutrition is “well, somehow”. This is fundamentally wrong. At least 80% of the result depends on nutrition. You lose weight if the body consumes fewer calories than it burns. After all, it is much easier to cut back on food than to increase the load.
1. “I am a real bodybuilder, because I started training! Now my muscles will grow, like Gregg Valentino’s … oh, how not to outgrow! ” It’s funny, because that doesn’t happen. Each kilogram of muscle mass is given with great difficulty and it takes more than one month or even a year to “plow” over it in the gym.
2. Unlike their predecessors, these guys for some reason drive themselves in training so that it is sometimes a pity to watch. No amount of exercise equipment and diet will help you gain muscle mass if you neglect rest and recovery. And also by doing a shortened program (2 sets per exercise), you will not achieve any positive changes in the structure of the body, even if you train in the gym even at night and have already put your bed there.
3. “I got myself a whole cart of drugs in a sports nutrition store … now muscle mass will start to grow by leaps and bounds!” Again, NO. Again, without a well-built main power supply and sufficient recovery time, nothing will happen. It is quite possible that after this cart of sports food you will be able to gain the coveted kilogram – two, but in the absence of a correctly selected diet, everything will return to square one very soon. Add to this the serious health problems associated with the uncontrolled use of hormones … is it worth it?
4. “Man-biceps”. The next type of exercising guys is respected, apparently, in the male muscles only the biceps. And basically all the beauty is seen in him. Standing biceps, lying biceps, squatting biceps. Well, too much attention to biceps, as well as isolated exercises. Remember that without basic exercises, nothing will grow, including this very biceps, even if you rock it.
5. “Lost”. This definition applies especially to beginners. I often see a picture: a beginner enters the gym, for a while just walks around it, then chooses a simulator, which he thinks is cute, and, not understanding why he specifically needs it, begins to practice. Here do not go to the fortuneteller: it is clear that there is no specific training plan. Competent planning of the training process and constant recording of results will help you progress. Without this, you will be marking time.
The American scientist Arnold Glasgow once enlightened us that “the body is the baggage that you carry all your life. The heavier it is, the shorter the journey. ” If you respect yourself and your body in the first place, you want to maintain excellent health and well-being for many years, so that even in adulthood you have the strength to fulfill a simple medical norm of human movement – 15000 steps a day, specialists from fitness clubs, yoga studios and dance schools in Penza and Zarechny will be happy to help you with this:
UNI-GYM
ALEX FITNESS
Our quarter
Fitness club “SPORTZONA”
Fitness club “Rovesnik” (Zarechny)
Yoga studio “Shanti Om”
Fitness club “Orange-Ka”
“Sports Territory”
Fitness and Wellness Center “Fitness Plaza”
Fitness center “Indigo”