Author Avatar

zevergemmin

0

Share post:

At first, physical education class can seem boring, monotonous and very challenging, but after a week of training, the mindset changes. How to do it correctly and what exercises are suitable for solving certain problems will be discussed further.

So you can use the current form to find the perfect option for you.

Fitness programs

Indoor training program for beginners

The exercises in the training program vary depending on the level of training and the goals set by the athlete.

If you want to lose weight, you need to pay attention to cardio and fitness, as this will help burn calories. In addition, we must not forget about the load on the body, the goal of which is to increase muscle mass. The training program for men in the gym should consist of the following main stages:

  • Warm. You need to exercise all the muscles in the body, they will be even more elastic.
  • Сardio load. This prepares the body for basic exercise and helps to warm up and speed up the metabolism.
  • Main complex Squats, lunges, bench press, planks, curls, other exercises and their variations are suitable for these purposes.
  • Note that additional heat may be needed before the first sets.
  • Wait. Stretching after training is ideal for strengthening the result.
  • This makes the muscles even more elastic, which suddenly improves joint function when some areas are overworked, allowing you to get rid of spasms.
Indoor training program for beginners

For a strength training program to be effective, classes should last an hour or more, including up to 5 repetitions of each low-intensity exercise. At the initial stage, it is better to work out all the muscles at the same time, work out each zone, and when the body is ready, work out the problem areas – buttocks, hips, abdomen, back – separately.

Emergency training: what to do for beginners

To emphasize muscle relaxation, you need to do 3-5 sets of moderate weights to each exercise. At this point, the endurance is trained well, the tissues become more prominent and the muscles more visible. The gym training program for unloaded men, in addition to the main range of exercises, includes:

  • spaced racing;
  • elements for crossfit and circuit training;
  • Skipping rope;
  • alternating fast and medium loops;
  • Jump squats and other high-intensity interval training.
Emergency training: what to do for beginners
  • Such classes help to speed up the metabolism and burn calories not only during classes, but also after their completion. Emergency training: what to do for beginners. To emphasize muscle relaxation, you need to do 3-5 sets of moderate weights to each exercise. At this point, the endurance is trained well, the tissues become more prominent and the muscles more visible. The gym training program for unloaded men, in addition to the main range of exercises, includes:
  • Spaced racing;
  • Elements for crossfit and circuit training;
  • Skipping rope;
  • Alternating fast and medium loops;
  • Jump squats and other high-intensity interval training.

Such classes help to speed up the metabolism and burn calories not only during classes, but also after their completion. During this type of training, the muscles become larger and more visible.

Dry run

Once you tone your body and increase the size of your muscles, you can make them clearer. Proper nutrition and dry training are ideal. To create an independent program, you can consult a trainer or take as a basis a ready-made complex, which includes training for training the basic parts of the body:

  • legs, abdomen, body;
  • back and arms.

Exercise more than 3 times a week to dry off effectively. For example, before a competition, athletes can go to the gym six times and do different exercises for different muscle groups.

Dry run

I exercise lightly three times a week

Training three times a week uses a split system to allow time to work all muscle groups.

Day 1

Chest workout:

  • Mix hands-on simulator;
  • Dumbbell bench press: oblique and oblique;
  • Enlargement of triceps block;
  • Lift up your feet on the cross;
  • Lungs and dumbbells.

Day 2

Focus is on the back:

  • Pull the top block;
  • Pull-ups;
  • Traction in the lower block;
  • Overstretching;
  • Lifting bar.
Day 2

Day 3

  • Exercise for legs and abdomen:
  • Leg extension on the simulator;
  • Crouch;
  • Deadlift;
  • Bend your legs while lying down;
  • Seated dumbbell press;
  • Hanging leg raises;
  • Rotate the block.

Gym training program for men with training experience

In the first stage, a man needs to learn the basic principles of working with shells and the technique of performing exercises. A gym trainer will help you create an exercise program based on your goals and fitness level, but there are fundamental aspects of each type of exercise that you need to be aware of.

Gym workout program for men for weight loss

Men often underestimate the role of cardio loads, but the weight loss program should include them. To help you shed those extra pounds faster, incorporate cardio exercises into your exercise routine, such as:

  • ellipsoids;
  • treadmills;
  • exercise bikes;
  • rowing machines.
  • ellipsoids;
  • treadmills;
  • exercise bikes;
  • rowing machines.
Gym workout program for men for weight loss

So that the body does not get used to the load and weight loss comes quickly, it is advisable to change the cardio simulator from class to class.

Bodybuilding program

To build muscle mass, you need to work hard, but not at the limit. The weight should be sufficient for muscle growth, but not excessive, so as not to achieve the opposite effect. The weight training program in the gym is developed taking into account the following rules:

  • Don’t be fooled by cardio, as it can reduce the production of testosterone, which is so necessary for muscle growth.
    The optimal duration of exercise is about 50-60 minutes.
    In order for the muscles to start growing, you need to strain them for 35-45 seconds.
  • This means that you can successfully perform 8 to 18 or more repetitions of exercise depending on the range of motion.
Bodybuilding program

You should train in the gym to gain muscle, about three times a week, taking 1-2 days off during your workout. In order for the gym training program to reflect individual body characteristics, you can consult a trainer.

Circuit workout for fat burning
Exercise and training at home