A small training guide not only for beginners (III.)

 

In the last part of this series of articles, I will offer beginners and intermediates some specific training schedules that can inspire them. But first, I would like to re-emphasize one crucial condition for the success of any training program. Always make sure that the exercises are performed correctly, especially the basic ones (squats, deadlifts, bench presses, forward bends, shoulder pressures, etc.). However, due to limited experience, you will hardly know if you are performing the exercise really technically correctly. It will therefore be necessary for someone experienced, whether it be a fitness fellow or a trainer, to check your exercise technique. Due to poor technical design, any exercise can turn into an inappropriate exercise or even dangerous to health. So really make sure that you do the exercise correctly than the loads used. Exercises like squats, dead strokes, legpress and in general most exercises that require more than anywhere else to maintain the correct position of the body, especially the lower back, do not fail under any circumstances and always keep 1-2 repetitions in each series. For isolated exercises, such as biceps lifts, stretching, etc., you can practice the last series “to the stop” and do as many repetitions as you can.

I would also like to draw attention to the fact that for a complete beginner who has not gone through a certain “preparation period” (ideally under the guidance of a good coach), these training schedules are not intended. This preparation period means approximately 2-3 months of total fitness training, possible correction of posture and strengthening of the muscular corset of the spine.

The first schedule is designed for three days a week, when the whole body will always be practiced. There is always a day off between individual trainings (for example, you will train on Mondays, Wednesdays and Fridays). If possible, try to maintain the selection and order of exercises, they are selected and arranged so that each training is balanced and optimally loads all muscle parts. If you cannot perform an exercise, for example due to the fact that your gym does not have the necessary equipment (for example, the absence of legpress), try to find an adequate (!) Replacement. Likewise, if, for example, you do not like a biceps lift with a large barbell, use a one-arm lift instead.

Домашние тренировки во время карантина | 74.ru - новости Челябинска

Training No. 1
1 / squat with a large barbell: 3 – 4 x 8 – 10
2 / handles on the parallel bars: 3 – 4 x 8 – 10 (note 1)
3 / bends: 3 – 4 x 8 – 10 (note 1)
4 / triceps extensions with one-handed sitting: 3 – 4 x 8 – 10
5 / biceps stroke with a large barbell: 3 – 4 x 8 – 10
6 / shorteners lying on the balloon: 4 x 10 – 15 (note 2)
Training No. 2
1 / deadlift: 3 – 4 x 6 – 8
2 / legpress: 2 – 3 x 12 – 15
3 / bench-press: 3 – 4 x 6 – 8
4 / tightening with single arms: 3 x 12 – 15
5 / tightening with one-handed
arms in the forward bend: 3 x 12 – 15 6 / placing the pelvis lying down: 4 x 10 – 15 (note 3)
Training No. 3
1 / bench-press with single
arms on a sloping bench: 3 – 4 x 10 – 12 2 / lower pulley seats sitting: 3 – 4 x 10 – 12
3 / pressures on the arms with single arms sitting: 3 – 4 x 10 – 12
4 / burying: 3 – 4 x 8 – 10
5 / lunges with one arms / large barbell while walking: 2 – 3 x 10 – 15 (note 4)
6 / shorteners lying on the balloon: 4 x 10 – 15

Comment:

1 / If you are unable to make push-ups and handles on the parallel bars, use the push-button machine with help. If you do not have it available in your gym, replace the push-ups by pulling the upper pulley to the chest, you can use the handles between the benches to replace the handles on the parallel bars.

2 / If you do not have a fitball, perform shorteners on the ground or on a flat bench without fixed legs! But if you have fitball available, use it. When training with this tool, you can engage the whole center of the body more effectively.

3 / This exercise is my favorite and I recommend its inclusion especially as compensation for tired and overloaded muscles of the lower back. Unlike most common abdominal exercises, this offers the opportunity to focus more on the eccentric phase.

4 / If you do not have enough space to perform this exercise, choose the variant of alternating lunges on the spot. The number of repetitions is given for each leg. This means that you will take 20-30 “steps” in one series.

The second training schedule will be a compromise, where the whole body will be practiced twice in three training days. The first in the order will be training of the whole body and will be followed by two training days, when the top of the body (chest, back, shoulders, arms) and the lower part of the body (legs, lower back) will be practiced separately. Again, there will always be a day off between workouts.

Можно ли есть творог после тренировки?

Training No. 1
1 / squat with a large barbell: 3 – 4 x 8 – 10
2 / handles on the parallel bars: 3 – 4 x 8 – 10
3 / pull-ups with a large barbell in the forward bend: 3 – 4 x 8 – 10
4 / pullover: 3 – 4 x 8 – 10
5 / pressures on sitting shoulders: 3 – 4 x 8 – 10
6 / shorteners lying on the balloon: 4 x 10 – 15
Training No. 2
1 / bench-press: 3 – 4 x 6 – 8
2 / pressures with single
arms on the inclined bench: 3 – 4 x 10 – 12 3 / lower pulley pulls: 3 – 4 x 10 – 12
4 / bends / upper pulley pulls: 3 – 4 x 6 – 8
5 / tightening with one-arms: 3 – 4 x 10 – 12
6 / tightening with one-arms in the forward bend: 3 – 4 x 10 – 12
7 / biceps lift with a large barbell / one-arms: 3 – 4 x 8 – 10
8 / triceps extensions with one arm: 3 – 4 x 8 – 10
Training No. 3
1 / deadlift: 3 – 4 x 6 – 8
2 / legpress: 3 – 4 x 10 – 12
3 / pre-digging: 2 – 3 x 12 – 15
4 / burying: 2 – 3 x 12 – 15
5 / calf protrusions: 3 – 4 x 12 – 15
6 / extension of the spine: 2 – 3 x 10 – 12
7 / lining of the pelvis lying down: 4 x 10 – 15

Another option is, for example, a training scheme, where we divide the training of the whole body into two halves and practice each of them twice a week. This is a more time-consuming variant, which also places slightly greater demands on regeneration. There are really many possibilities and in time everyone will find such a training that will suit them better than others and will keep coming back to it.

If you have questions or suggestions, feel free to join the discussion on this article.