Salute to all! The first time to the gym is a really important moment in the life of any beginner, comparable in feeling to such events as the first school line or the first working day in a new team :). What this day can and should be, we will analyze in this article.

Well, are you ready? Then let's go.

First time to the gym: an introductory word.

I'm going to the gym for the first time, where do I start? Such questions can often be found on the Internet and various forums. To be honest, I have two opinions about them, on the one hand, it’s good that a person has decided to take care of his body, but on the other hand, is he really ready to hear the answer to his question? As practice shows, very rarely. Now I will explain popularly.

Yes, I was “green” too, and I still remember my first trip to the gym. Then I just entered the first year of the institute and decided, as they say, to "build a muscle." Of course, before my first trip, I knew nothing about bodybuilding, nutrition and other miscellaneous things. Urine just hit my head :) And the guys and I, without thinking twice, left the luggage in bags and now we were on the threshold of the gym. I remember very well my first sensations: the people were in darkness, there was a queue for the simulators, the air was stale, it was chopping from the speakers. One thing saved - there was a pretty female in the hall, who at least somehow relieved the situation.

Of course, we rocked without a second thought (or rather, even without the front), those. the brain was not turned on - they were doing something somewhere, and okay. The main thing for us then was communication, our own company and the exchange of various everyday news from the category: “who, where, what, when and with whom”. Our valiant fuse was enough for exactly 3 months, then somehow got bored, got bored, got used to it, and in the end - “clogged”. We built all our workouts according to the super-principle - the simulator is free, so jump, otherwise you could just stupidly stand for half a day.

With the choice of working shells and machines, we also didn’t bother much, we knew 3-4 designs, what to do on them and all crowded around the bush. In particular, from free weights it was a classic of the genre - (bench for bench presses), dumbbells, (horizontal bar) and a bench for the press. Of the machines, we liked to hang on: sitting bicep curls, a block trapeze machine (shrugs), a butterfly (for the chest) and a leg press in the platform.

To be honest, we did not approach other simulators, firstly, because they were far scattered from our favorite place of deployment and it was somehow pissing to go to them :), and secondly, we did not want to seem like complete laymen, after all, we did not know what and how to perform on them, and more experienced comrades completely bypassed them and worked purely with.

Conclusion: I specifically described my first steps in a rocking chair in such detail so that you understand that the situation "for the first time in the gym" takes place, and in 90% rookie cases. How to treat her? Better with humor, even better with humor and a head, i.e. taking into account all these facts, develop clear rules and a concept for the behavior of your first trip to the gym. Which is exactly what we're going to do next. But first, some more lyrics.

First time to the gym: information search

It so happened that a person is a rational being, and his brain is imprisoned for constant thought processes, information analysis, drawing conclusions and making decisions. Therefore, when he comes across some unfamiliar (i.e. third-party) information, he treats it with suspicion and even more reluctantly "lets" it into himself. The whole point here is that the new disrupts the usual mechanism of the brain, this takes it out of balance, it rebels, because. for no apparent reason, they violated his standard (calm) regimen and took him out of his state of comfort. Therefore, a person very often first says no, and then (in hindsight) catches up that he should have said yes. In addition, very often homosapiens himself begins to introduce some of his own small (as he thinks) changes to an already running program, believing that it would be better this way. Or simply refuses some “uncomfortable” items and replaces them with your own, more convenient ones.

For example, they say that it is better to run on an empty stomach and with 7 before 8 . The brain, understanding all this perfectly, says: "... well, I will run, but just eat a little and a little later, at least with 9 ". This is called sabotage of the programmed result. That is, the effect achieved according to the model should be minus 5 kg per month, and your actual result is only 2,5 kg in the same month. And all because of a slight deviation from the set course.

Moral: If they say that it is necessary to do this, it means only this way and nothing else.

Here is such a big introductory turned out, let's get to the point.

First Time to the Gym: Three Step Models

So, I am ready to present to your attention a few step-by-step models called - the first time in the gym: where to start? I will not say that this is the ultimate truth, this is how I feel now (from his bell tower) seems to be the answer to this question. Let's consider three conditional models under the names: 1) ideal variant; 2) how it will actually be; 3) what not to do. Let's start with utopia :).

Model No. 1. Perfect option

Perhaps the most rational and fastest (in terms of promotion and achievement of results) model. It consists in the following steps:

• setting specific goals for the foreseeable future;
• appeal to a professional - a certified instructor, personal trainer;
• adjustment of the current diet;
• drawing up an individual training program based on the characteristics of a particular person (, etc.);
• run-in of the program during 3-4 months;
• collection of feedback (results) and adjustment (alteration) to the current program

Note:

Please note, the model can be applied to any gender, ie. You can also be a girl - after all, not all young ladies just want to be in good shape, someone likes strength, volume and shape.

Let's go over each point in more detail.

Step #1. Goal setting

Sad as it sounds, but before you go to the gym and surrender there into the hands of a qualified coach, you need to deal with yourself and spend your own time. In particular, you need to ask yourself all sorts of questions: “How much do you need it?”, “Do you need it at all and why?” and so on. It is advisable to stay alone with yourself, take a pen with a piece of paper and answer these questions in writing.

In addition to general questions, it is necessary to formulate more specific anthropometric goals. The emphasis here should be on specifics, i.e. no need to formulate something like this: I want to become big, or I want to increase muscle mass. And why do others go to the gym to become small and frail? SMART goals work, but more on that in the following articles. In a nutshell, then there should be numbers, terms / dates, the price of a word, etc. For example: for 3 months (January to March 2014 ) I will reduce my weight by 10 kg (With 90 before 80 ) or to 9 May 2014 I will shake my feet 200 kg (with the current result in 140 ) , otherwise I undertake to never appear in the hall again :).

You must first have a clear idea in your head for what or, so to speak, what made you want to go to the gym: is it just another momentary desire or have you dreamed of creating a beautiful body and looking good since childhood. It is necessary to decide this clearly for yourself, because only when a person has a specific goal (he has something to strive for), he begins his forward movement towards her. A lot also depends on this stage, because here you collect the most detailed information about yourself, your “wish list” and pass it into the hands of your mentor in the hall. He, in turn, must pick up all this, analyze and give his assessment of the situation.

Step #2. Personal trainer

Arriving at the hall, the first thing you do is not bash for the entrance, but find a person in a T-shirt with the inscription - a coach or ask those present: “who rules here?”. It is best to communicate with the trainer in an informal setting, i.e. do not accidentally grab him for a minute or two when he is busy with his own affairs, but really talk face to face. By this you will show the seriousness of your intentions, and he will mark you not as another "green", but as an interested person. What to talk about? I think it's clear - about myself, my goals, tasks (see the first step).

The result of your communication should not result in the banal: pay, come, see, we will make, but in establishing friendly contact. It is necessary to show that you really need it, and you are ready to absorb any outgoing advice, both free and paid. Yes, do not be stingy and take at least 2-3 training under the guidance of a personal trainer. Subsequently, you will decide for yourself whether it is worth introducing this into a permanent practice, or is it still better to go for a “freebie”.

Behind 2-3 paid training You must: fully explore the gym, all its zones (if it is a large fitness center) exercises installed and performed on them. In addition, you need to find out your parameters: height, weight, current metabolic rate (metabolism) and make anthropometric measurements of your body. Based on these statistics, all further decisions are made.

Note:

If you are strangled by a “toad” to pay for the services of a personal trainer every time, then you must pay for these paid 2-3 training to squeeze the maximum information out of it, so that later you can independently navigate in the gym and train without outside help.

Step #3. Power adjustment

Proper nutrition is the most important component on the path to a new body. And if your coach does not understand this and does not inform you, then he is worthless. It is very important to tell him about your grocery basket, daily routine and rules for eating. (if there are any at all). The classic of the genre of almost any newcomer who signed up for the gym is 2-3 a single meal in a “whenever possible” period of time. The result of your interviews should be a planned nutrition program that takes into account the nature of your work activity, metabolic rate and daily routine. Do not get off the coach until he does all this :).

Step number 4. IPT (individual training program)

We are all different (how!), this also applies to the structure of the bone apparatus, muscle response and some kind of innate features. Therefore, smear everyone with one paint (read, work according to standard-classic training programs) not worth it. The coach must clearly understand this and not get rid of you with the words "work with the base and the results will come." This statement is true, but only partly. It happens that a person has health problems, perhaps even had / have injuries, operations, it is necessary to take all this into account and draw up more gentle programs for such wards.

If everything is in order with health, then it is necessary to take into account such elements as: body type, structural features of the articular-ligamentous apparatus (let's say the person is not flexible), height-weight-age indicators. Only based on all this, you can make a really good (your) training program. Demand, bang your fist on the table, but get a clear step-by-step training strategy by day.

Step number 5. Break-in mode

Imagine to see if all that nonsense works (what the coach wrote :)) on you, you need some time (preferably more 3 months). It is only after this period that the effectiveness of the program can be realistically assessed. At this stage, the coach goes a little into the background and watches how you work it out. Of course, the technique is corrected from the outside, shortcomings are removed, corrections are made, but all responsibility and conscientiousness of the performance of the work falls on you.

Step number 6. Correction mode

Statistics are collected throughout the program period (transformation results) and it is analyzed. In particular, the degree of its effectiveness is revealed, i.e. how much you managed to get closer to the goals stated at step # 1. If the results are positive, then further work on it continues, but with various subtle technical add-ons. (weight gain, reps, etc). If the results are far from planned, then the next program is selected, and so on, until the goals are closed.

Actually, this is how the ideal model looks like - the first time in the gym: where to start?

Note:

In this model, all steps are important and interconnected, i.e. cannot exist separately from others.

The harsh Russian training reality can hurt you (beginner) on the nose. And when you come to the hall, you will understand that everything that is written in step number 1 is a utopia. It is difficult for me to objectively assess how things are in all corners of our vast country, but if you have such suspicions, then it may turn out to be so. What to do then? Alternatively, use...

Model number 2. How will it really be

Most likely, you will have to work on it, and it will be your starting point. The model consists in the sequential passage of the following stages:

• General fee: call a friend, buy a uniform, find a nearby gym;
• Easy (in passing) acquaintance with the “holder” of the hall, several one-time visits, purchase of a subscription;
• Independent study of all simulators and nooks and crannies of the hall;
• Studying the “narrow” (articles on the Internet, youtube channels) and nutrition;
• Self-compilation of training programs according to the methods: trial / error and “poke”;
• Work with the selected training schemes;
• Self-debriefing in matters of nutrition;
• Analysis of results (training diary), conclusions, strategy adjustment.

It is worth saying that most often in small towns (up to 300 thousand) beginners work on this model. Why?

Firstly, there are simply no competent specialists (read sculptors) to whom you can entrust your building material - the body. Secondly, this is a budget option in which you can try your hand. Well, something third - come up with a company :)

Of course, this model has a place to be, and most likely you will have to work with it. If so, then it is necessary to remember that no one will kick and urge you here, all the reins for controlling your body are in your hands. You will have to study everything and understand everything on your own, and the first thing you need to start with is by studying the article. Then you need to study all the simulators of the hall, and for this the following image will help you (clickable).

As for general training issues and principles, the following recommendations must be followed:

1. the key to a successful start. Give her the bare minimum. 10-15 minutes and thoroughly warm up your whole body;
2. keep drinking regimen: drink every 20-25 minutes of activity;
3. view a pre-compiled training program;
4. work technically with adequately selected weights;
5. be sure to hitch, stretch (light stretch) at the end of classes;
6. keep records (results/training diary) about the course of training.

Note:

To have an idea of ​​​​how to draw up a training program, I recommend that you read the article. There can be no specific patterns and clichés here, everything is individual to hell. Therefore, you should not rush from extremes (only the base) to extremes (trainers only).

Many coaches say that beginners need to work exclusively with. Yes, if there is an experienced performer who will show you how to do it, there are no questions. Otherwise, you should not lean on the base, these are complex coordination exercises in which several muscle groups must work simultaneously, otherwise hello. Remember, after all, you came to the gym for health, and not to get out of there “in a hurry”.

Well, here's the plan of action. You should also be aware that there is and…

Model number 3. From the bulldozer

The name, like the model itself, does not bode well, but very often many people work on it. It boils down to the following steps:

• Sudden autumn about the need to go in for sports and your body;
• Calling “tusy” (environment) for a boring company;
• Coming to the gym and a zealous run of all simulators (without a second thought what, why and how);
• "Exhausting" workouts 40 minutes with bonuses: tryndezh on the phone, idle idle, staring around, etc.;
• Work on an incomprehensible program downloaded from the Internet;
• Minimal adjustment of nutritional issues;
• Hard diet for sports nutrition;
• The fading of ardor and the end of a promising career after the third month.

If you think that I brought this model for laughter, then you are hotly mistaken - it also has a place to be. If we consider the total percentage for all three models, then it will look like this.

Actually, we figured out the three models (somehow it turned out ambiguous :)). Which one to choose (Yes, what is it, again)- you decide.

Let's sum up some results and say "adyu" to each other.

Afterword

Today's article - "First Time to the Gym" can really be called the cornerstone in a beginner's athletic career, because it (the first stone) will determine how powerful and strong your future foundation will become - the body. I tried to describe in as much detail as possible the fork of the three roads (models) that you will have to go through. Make the right choice and the results will surely come!

That's all for this, a deep bow and see you on “ ”!

PS. When leaving, do not forget to click on the beautiful buttons and share information with fellow minds.

With respect and gratitude, Dmitry Protasov.