How to make training programs in the gym? The best training programs for relief in the gym

Choosing a gym, you are ready to rush on an unusual road for you to a beautiful body, into the embrace of a new life. You are basically determined to change your diet and the whole way of life, therefore, without a drop of doubt start to discipline yourself, educate yourself in character, strength of spirit and will. Solid intentions - it's good, it's up to small business - to figure out how to make training programs in the gym. And thus, "get" an active process of detailed research and transformation of the body.

How many hours do I need to train a week?

To see after a few months of training the first impressive changes in appearance, all that is necessary is to spend two hours a week in the gym. During this time, both the external image and the state of health will change for the better. 120 minutes a week is the minimum time that you need to be given physical training, and it's best to break this minimum several times (for example, 3 workouts is the optimal amount).

With regard to the maximum amount of time, most personal instructors advise to train no more than six hours a week (for example, to conduct 4 workouts for 1.5 hours). Naturally, such time limits do not apply to professional sports.

Another key element of the training program for relief in the gym is the "72-hour rule". Load on the muscles should occur at least every three days, otherwise the muscles begin to atrophy, and no progress, respectively, will not. That's why there is no point in exhausting, but irregular training for 2 hours per sitting.

Components of the training

Now is the time to talk about what the training program for men and women consists of in the gym. The lesson includes such components: warm-up, the main part, a hitch.

Warm-up is the first stage of the training, aimed at preparing the body for the upcoming load. You should start the program with any aerobic exercises - you can prefer a treadmill, bicycle or elliptical trainer. The meaning of cardiovascular equipment is that they "work" with the largest muscle groups, increasing the pulse and increasing blood circulation. To conduct a warm-up on the cardio it takes 10 minutes. After this, you should perform a couple of stretching exercises for certain muscle groups - those that you plan to use during training.

The main part of the training program for relief in the gym is a direct load on any muscle group. This part of the training lasts from 30 to 50 minutes. Any basic exercise requires a warm-up approach with light weight, whose goal is to work out the trajectory of movements and prepare the muscles and joints for the weight with which to train.

The hitching is the third component of the program, which is necessary in order for the transition from the "worker" to the ordinary state to proceed gradually. Aerobic exercise is the best option for a hitch. This part should be designed so that for the remaining 10 minutes a smooth decrease in the pulse occurred.

Approximate training program for pectoral muscles and shoulder girdle

We turn to the analysis of information on how to make training programs in the gym on the shoulder girdle and chest muscles (an area that excites many ladies).

Stubborn work with "iron" sooner or later gives its results, which, unfortunately, are not always encouraging. For example, an incorrectly selected set of exercises can lead to the fact that the pumped muscles will turn out to be "wooden". And indeed, trainings with weights sometimes make athletes less flexible. To exclude such, in the training it is necessary to include additional exercises for flexibility. An approximate program for training muscles to develop flexibility is as follows:

Exercise 1. For the chest

We kneel, we put our hands behind our backs and cross the brushes at the level of the pelvis. Then slowly remove the straight arms, closed in the hands, back.

Exercise 2. For the upper tufts of the trapezius muscle

Standing bending his head forward as if trying to get his chin to his chest. Grasp the right hand with your head from above so that you can reach the tip of your left ear with your fingers. Now, we tilt our head to the right, use our hand to secure it. Repeat the exercise with the left hand, tilt the head to the left.

Note that some training programs for powerlifting include warm-up after the training itself. But, for example, Kurt Brungardt advises in his books to do stretching just before work with weights.

Exercise 3. Horizontal Stretch for the Shoulder Belt

We stretch the left arm forward and to the right at the level of the shoulder joint. We bend the right hand and use it as an abutment for the left elbow. We bend the left hand and place the brush on the right shoulder. Make sure that the left hand is at shoulder level. We change hands.

Now we reach the chin with the elbow of the left arm. At the same time we set the left forearm to the right shoulder. Continue on the left elbow gently press with your right hand.

We wind the left hand as far as possible behind the back. We change hands and repeat.

Exercise 4. For deltoid muscles

Pull the palm straight inside the straight left arm up. Diagonally, we lower the straight hand in front of ourselves directly to the level of the shoulder. Use the right hand as an abutment, gently press the left elbow.

Exercise 5. For biceps and forearms

We kneel and rest our hands (with our hands) in the floor. We deviate back until we feel a slight tension in the biceps and forearms.

Preliminary remarks

We will study some recommendations on how to make training programs in the gym for the first 6 weeks of training.

During the first six weeks of the program, you can work with weights three times a week. One training can be given to work on the abdominal muscles, legs and other muscle groups. And two other exercises should be devoted to the development of muscles of the chest muscles, back muscles and the shoulder girdle.

How to make training programs for the gym for different levels

The first level (1-2 weeks)

1. Perform three exercises twice a week for the muscles of the torso.

2. We do five exercises once a week for abdominal muscles.

3. In the first week, we perform one approach for each exercise (the number of repetitions is 10-15). On the second - two approaches (8-12 repetitions).

The second level (3-4 weeks)

1. We increase to six the number of exercises on the muscles of the upper torso. Each of the new exercises has its purpose - one for the back, the other for the shoulder girdle, and the third - for the chest.

2. We replace the two old exercises on the press with new ones.

3. We increase the number of approaches to three (for old exercises), when for new approaches the number of approaches is two.

4. Every week on a certain day we increase the weight of weights.

The third level (5-6 weeks)

1. We add one exercise for each muscular group of the upper torso.

2. We replace two exercises on abdominal muscles.

3. The first week involves two approaches to new exercises on the muscles of the chest, the shoulder belt and upper back and three old ones.

4. Exercises for the lower part of the body and the press are performed in three approaches.

Let's consider an example of exercises of the program of trainings on weight in a hall for different levels.

Level one

Breasts . We take dumbbells, lay our backs on the bench, rest on the floor with our feet, bent at the knees. We keep dumbbells on the sides of the body in bent hands slightly above the chest at shoulder level. Slowly we straighten our arms over our breasts. We linger for a couple of moments. We drop hands, returning them to the starting point. We repeat after a short pause.

Level two

Upper back . We take the dumbbell in the right hand, with the knee and the left hand rest on the bench. The trunk is bent at an angle of just over 90 degrees, the back is parallel to the bench and the floor. We extend the arm with a dumbbell perpendicular to the floor, downward with the palm of the inside.

Raise the arm bending at the elbow to the right hip. We linger, and then slowly lower the hand to the starting point.

Level Three

Shoulder belt . We take dumbbells, we put our feet on the width of the shoulders. We bend so that the body is parallel to the floor. Legs bend in the knees, and the lowered arms - in the elbows, turn the palms to each other, we keep the dumbbells parallel to the floor.

Do not change the position of the trunk, we raise the arms so that the shoulders are parallel to the floor. We linger for a moment and return to the starting point.

It is worth noting that a similar training program is suitable for women and for men.

Instead of concluding

Always adjust to a long-term plan for the development of beautiful muscles, since a beautiful body is not a work of one day. Learn the literature and discover new opportunities for yourself, developing physically and spiritually.