Complex exercises in the gym. The main thing: regularity, persistence and competent approach

I'd like to do my own look andto lose a few extra pounds? This business is necessary and useful, especially if in the winter you did not show much activity, allowed yourself to spend more time on the couch (at the expense of morning exercises) or, even more, eat late at night. However, one should not rely on one's own willpower - natural human laziness will not allow to mock his unhappy organism. It is best to ask for help from professionals who will determine which exercise program for the gym will be the most successful.

The most simple system is designed for two monthsand is intended for beginners who want to bring their weight and shape back to normal, but do not know where to start and how. At the first stage (1 week), each exercise will be possible in one approach, the second will have to do two approaches, and then - until the end of the course - three. To train is best not less than 2-3 times a week, not forgetting, among other things, about observing a certain regime for all other days.

Exercises in the gym should begin withclasses on cardiovascular equipment, such as a stationary bike, elliptical trainer or treadmill. The first lessons must necessarily be measured and unhurried - not slow, but not hasty. To practice at first it takes 3-5 minutes, with the passage of time bringing the duration of the approach to 20 minutes. In no case can you talk during the exercises - this indicates that the work is not in full force, and therefore, there will be no positive effect - weight loss, the development of respiratory and cardiovascular systems. The complex of exercises in the gym on cardiovascular equipment is able to "warm up" and prepare the entire body for further exercises.

The next stage of training should bepulling the knees to the chest. For this it is necessary to sit on a gym bench, lean back and lean on the arms bent at the elbows. The first action is to lift the straightened, compressed legs and hold them for a while. The second is to slowly and smoothly pull your knees to your chest, bending your knees at the same time. In this situation it is necessary to fix, then just as slowly return to the starting position. The number of repetitions should reach 60-100 times in order to achieve the maximum result.

As lessons continue, you can complicate thingsa complex of exercises in the gym, fixing additional loads on your legs. This is what will help to increase the load on the straight and oblique abdominal muscles, train the thigh muscles, and also to work out well at the beginning of the workout. It is very important at the same time to remember the correct breathing: with each pulling of the knees to do a sharp exhalation, when returning to the starting position - a deep breath.

One of the most important techniques that includesin itself a full complex of exercises in the gym, is squatting with the barbell. It is necessary to perform it using a power frame or special racks, on which the bar is located just below the shoulder level. Begin the exercise from the starting position - removed from the pillars of the bar is on the trapezius muscles. Action: To spread your legs to the width of your shoulders, then smoothly sit down, trying to descend as low as possible without losing balance. Specialists recommend completing the squat at the point where the hips occupy a parallel position in relation to the floor. Having made the lowest possible "landing", you should immediately start a powerful movement in the opposite direction. Perform such a complex exercise in the gym should be 6-8 times the number of lifts dictated by the total duration of training, but, in any case, no more than 1-2 times a week.

Complete training is best on simulatorsfor different muscle groups, guided by the advice of the coach or personal preferences. The main thing is not to overwork the body in the first 2-3 training sessions, otherwise there will be neither strength, nor desire, nor health.