The mistakes that beginners and amateurs make in training at the gym can negatively affect health - from bruises and sprains to serious problems that require long-term rehabilitation.
Today we will tell you how to get a beautiful, embossed figure without harming the body. The article contains simple and effective rules that will help you train without injuries.
Before proceeding directly to the exercises, you should warm up your body well. A warm-up will help stretch the muscles, tendons and ligaments, make them more elastic and pliable, and prepare them for further stress.
Warming up before training will avoid various injuries: sprains of the knee, shoulder, elbow, wrist and other ligaments, muscle damage. In addition, the effectiveness of training for a prepared body is much higher.
Warm up exercises can be done with a cardio machine. An alternative option is to do a warm-up on your own: walk, raising your knees as high as possible (to your chest), sit down 10-15 times, jog on the spot, bend over.
This point is the most significant. The correct exercise technique is the key to a safe and effective workout. Otherwise, you can get a lot of trouble: pinched nerves, sprains or ruptures of muscles and ligaments, dislocations of joints, intervertebral protrusions and hernias.
If a person does not know how to do the exercises correctly, damage cannot be avoided. Therefore, at first it is better to use the services of a trainer. For one or two lessons, the instructor will clearly show how to do this or that sports element. An experienced coach is the necessary position so that the necessary zones are worked out, and there is no unnecessary load on others. The easiest way to learn fitness techniques is in a practical way.
If a person started attending the gym recently, it is not recommended to choose technically difficult exercises, as well as elements that require a lot of stress (for example, a heavy barbell). When choosing complex elements, you can get dislocation, pinched nerve, sprain. Therefore, before incorporating exercises for advanced users into your fitness program, you need to master basic sports techniques and regulate the connection between muscles and the brain.
These can be exercises that involve multiple muscle groups. For example:
- deep squats;
- pull-ups on the horizontal bar;
- exercises for the press;
- jumping over an obstacle.
Despite the apparent simplicity, they are quite effective and at the same time will not harm a beginner.
The training plan is drawn up individually for each athlete. He must take into account the state of health and the level of training of the person.
Experienced instructors recommend that beginners choose a full body workout. These are exercises that work all muscle groups in one workout.
In case of excessive load, a person may experience overtraining syndrome (puts the entire endocrine system at risk), or hypoglycemia. Both pathologies are expressed in a strong weakening of the body, may be accompanied by dizziness, nausea and vomiting, loss of consciousness and other negative consequences.
Many beginners make the same mistake: taking on a weight that is too much for them to impress others. It is absolutely impossible to do so. Not only is such a rash act fraught with serious injuries (muscle tears, all kinds of dislocations, intervertebral hernias and protrusions, etc.), but too much weight prevents you from doing the exercises correctly. As a result, training will not bring any effect, and in the worst case, it will also harm.
Here are some more tips for effective and non-traumatic fitness training: