Exercises in the gym
Bodybuilding and fitness classes require considerable physical effort. Few people are able to perform high-quality exercises at home, since there are many distractions around. Working out in the gym and feeling the competitive spirit, you want to work better and more efficiently. Constant instructions, criticism and praise from the coach also motivate in the gym. The very presence of a coach and strangers around keeps you on your toes and eliminates the possibility of “flagging” and feeling sorry for yourself when performing difficult exercises. Few people are able to work intensively at home. Once you start working out in the gym, feeling a pleasant pain in your muscles and a high mood (from the release of hormones into the blood), you will look forward to the next workout to get better. The main point of training effectiveness and achieving the desired result is the correct execution of the exercise technique. Is your goal a beautiful and healthy body? Then you should definitely come to us. Our website contains a large number of training sessions! Choose any!
Is exercise technique really that important?
Yes Yes Yes! Especially if these are exercises in the gym. If you work out regularly in the gym, you can avoid doing exercises at home so that your muscles have time to recover between workouts. Having a home gym equipped with several exercise machines, you can do exercises at home.
Working out at home has many advantages:
- opportunity to train at a convenient time
- cost savings
- saving travel time
- no queue to the simulator.
By creating a training schedule, increasing the load and intensity of the exercises, you will achieve success and achieve your goal - an ideal body!
What types of exercises are there?
Physical exercises are divided into the following types:
Strength exercises
This type of exercise involves a constant increase in strength load, for example, by increasing the working weight of sports equipment. The main effect of such training is the development and strengthening of muscles. The strength version of training will lead to the development of strength and muscle volume. This type includes resistance training, work in simulators and with sports equipment. Sports disciplines such as bodybuilding, powerlifting and weightlifting consist of this type of exercise. The most effective strength exercises are basic ones, which involve the maximum number of muscles and joints. These exercises are performed with free weights. For example, these are various squats with a barbell, barbell presses, and deadlifts.
Cardio exercises
Exercises of this type are aimed at improving and strengthening the cardiovascular system. They also help increase lung capacity. Cardio exercise is a great way to lose weight, however, this type of exercise is best combined with strength training. The source of energy when performing this type of exercise is oxygen. It is noteworthy that for cardio exercise you do not need any special exercise equipment or equipment, since highly effective exercises of this type are running, intensive walking, swimming and any active sports. Any athletics discipline is also an element of cardio exercise.
The gym has special cardio equipment, such as a treadmill, exercise bike or orbitrack. The effectiveness of cardio lies in a certain rhythm of heart contractions. There is a formula that can be used to calculate the optimal heart rate to achieve the maximum beneficial effect from exercise. The average heart rate during cardio exercise is 120-160 beats per minute.
Learn more about heart rate zones →
Both for home and for the gym, there is a large selection of simple and, at the same time, effective cardio exercises:
- Walking with shin overlapping.
- Running (walking) with high knees.
- Knee raise with back lunge.
- Burpee.
- Walking to higher ground.
- Jumping with arms and legs spread.
- Plyometric side lunge.
- Horizontal running.
- Jump squats.
- Shuttle run.
- Jumping lunges.
- Plank jump.
Exercises aimed at strengthening the musculoskeletal system
The exercises are a complex of gymnastic movements aimed at strengthening bone tissue, ligaments, and the spinal column. The exercises are aimed at correcting the curvature of the spine, improving posture and promoting chest expansion, as well as improving flexibility. These exercises are elements of physical therapy and gymnastics. Walking is also an exercise that strengthens the musculoskeletal system. Pilates, TRX and yoga are also considered excellent options for strengthening the musculoskeletal system.
Here is an example of a set of exercises aimed at strengthening the musculoskeletal system for beginners:
- A hundred.
- Twisting.
- Lowering the legs.
- Raising your back with raising your arms.
- Swimming.
- Raising arms and legs on all fours.
- Gluteal bridge.
- Raising legs on all fours.
Swing your leg back
- Diamond leg raise.
- Side leg raises.
- Leg raises for the inner thighs.
- Plank.
- Mermaid.
- Reverse plank.
Exercises that develop coordination of movements
Such exercises require high precision, attention and endurance. The load can vary dramatically over a wide range. For example, when catching a ball in American football, an athlete must concentrate his attention as much as possible and perform delicate work with his hands and fingers. A difficult dive into the water requires explosive power. Exercises that develop coordination of movements include: somersaults, spinning jumps and other gymnastic exercises. Table tennis can be considered an excellent option for developing coordination of movements. Exercises in the coordination ladder also effectively develop dexterity, agility and coordination.
Exercises with technique
Those who are serious about training at home can find the maximum amount of useful information in the home training section. It details various exercise options (without equipment and with equipment), the correct execution of which allows you to achieve the best results. Using only dumbbells for training, you can effectively pump up all muscle groups in a short time, thereby making your body fitter, more attractive and healthier.
You can choose exercises for training according to several criteria:
- muscle group
- inventory
- complexity
- type of exercises (isolating and basic).
The filtering system in the section containing exercises is clear and convenient. This makes it possible to quickly and easily select the most convenient and useful exercises specifically for you. The section also contains a rating of popular exercises to perform at home, which provide maximum results (the rating is based on user voting).
Sequence of exercises
At the beginning of your workout, do heavy exercises that put more stress on the central nervous system (CNS). Squats, deadlifts, bench presses require the mobilization of maximum volitional efforts and extreme concentration, so performing such exercises at the end of a workout, when you are already quite exhausted, is not effective and even dangerous.
When working a muscle group, first perform the main (basic) exercise, then the additional and corrective one. An exception may be when the principle of pre-fatigue is used and the muscle is first tired with isolating exercises, and then basic exercises are performed.
If in a program there are several main and a couple of additional exercises for one muscle group, first perform the one in which the working weight is greater.
In split training, when one large and one small group is worked out, for example, the back and biceps muscles, the training scheme may look like this:
- The main exercise for the back muscles
- One or two additional back exercises
- Corrective exercise for the same group
- 4best exercise for biceps
- Additional biceps exercise
- Assistance exercise for biceps
If the “split” involves two large muscle groups, such as the chest and legs, a sequential approach is not very good, since the basic exercises of the first group will exhaust the central nervous system and you will not start doing the basic exercises for the second muscle group in the best shape. Therefore, collect all the exercises by category (main, additional, corrective), and arrange them in order of difficulty:
- Squats, bench press (main)
- Leg press, dumbbell fly (optional)
- Leg bending in the simulator, crossovers (corrective)
The same scheme is applicable when all muscle groups are pumped in one workout. Here you should arrange the exercises so that large muscle groups are worked first:
- Squats
- Bench press
- Pull-ups
- Seated press
- Barbell curls
- French press
Start training right away!
The stereotype of starting a new life on Monday, on the first day, or on the New Year has long been outdated. If you want to start doing something, start right now! We tried to make this section as convenient as possible - the technique for each exercise is described in detail. They allow you to achieve results and motivate you with the advice of a professional trainer posted on the page with exercises. Videos and photos explaining the technique minimize erroneous execution of the exercises. Learn and get started right now!
Just a couple of weeks of systematic training and you will become dependent on them. Fitness and physical exercise will bring more pleasure each time and will become necessary like water, air and food.
Take action right now and get closer to your goal!
