The main thing to remember when you first come to the gym is how to avoid mistakes and injuries. Those who plan to do it themselves usually do not have a step-by-step plan that will prescribe the necessary exercises, the number of approaches and the professional recommendations. For such novice athletes, we wrote it together Andrey Streltsov, professional powerlifting coach and member of the International Powerlifting Federation (IPF).
Training program for beginners
Work out in this for two to four weeks, you can also change the weight of the workout in the gym. After the fifth week, it is recommended to dilute the training with basic exercises: squat, bench, deadlift and gradually increase the weight of the weights. This will help reduce muscle adjustment.
For starters, it’s best to start with a split workout that involves two muscle groups. Schedule three sessions each week: Monday, Wednesday, and Friday, for example. For a beginner athlete, it is enough to have 40-50 minutes for a workout, 10 minutes for a warm-up and 10 minutes for a towbar. It turns out that the sport will last only one hour a day. The main thing – remember the regularity of the courses. This is one of the key factors in helping you get results. Also, for maximum effect, perform each exercise according to strict breathing rules: exhale with effort, inhale with relaxation.
The exercises described below must be performed at the indicated date. The number of approaches and the number of repetitions are approximate, as they are calculated more accurately after evaluating the athlete’s physical condition.
Monday. We train the back and the shoulders
After warming up, do the following exercises for the back.
Vertical block traction. 3-4 sets, 10, 12 or 15 repetitions depending on the individual sensitivity to stress. Starting position on the simulator – sitting position. the push is performed at the level of the chin and returns to its original position. It is important to keep your back upright.
Horizontal traction. 3-4 sets, also 10, 12 or 15 repetitions. Starting position – sitting on the simulator. It is necessary to push yourself, bringing the shoulders to the center of the spine. Returning to the starting position, do not round the spine.
Crouched in a row. 4 sets of 12 repetitions. Starting position on the slope, arms outstretched forward and down with the bar, we pull the belt, bringing the shoulders to the center of the spine and returning to the starting position. When performing the exercise, you should concentrate and leave your legs in a half-bent position. Do not perform the exercise with jerks.
Bench press sitting on the simulator. 4 sets of 12 repetitions. The work is performed exclusively according to the biomechanics of the simulator.
Move the dumbbells forward. 3 sets of 10 repetitions. Hold the dumbbells with both hands, swing up to the level of the chin forward and return to the starting position. The legs at the knee joint should be slightly bent.
Shake dumbbells sideways. 3 sets of 10 repetitions. Starting position – as in the previous exercise, only the swinging of the arms is performed sideways. Keep a straight line from the hand to the shoulder and exclude the work of the trapezius muscles: do not press the shoulders to the neck.
Overextension. 4 sets of 10 repetitions. The exercise is performed on a special simulator and is a special bending of the body. Before performing, it is advisable to check out the execution technique online or consult an instructor.
Wednesday. We train legs and biceps
Squat with body weight or barbell on the shoulders. 4 sets of 12 repetitions. The initial position is selected by anthropometry of the body. During the squat, the knees follow the direction of the toes, which must be pressed firmly against the platform.
Lunges. 4 sets of 10 repetitions per leg. The launch is performed one step back, the support leg must be fully pressed against the platform, the heel must not be torn.
Romanian pull. 4 sets of 10 repetitions with a bar. It is performed with a flat back, focusing on the gluteal muscle.
Lifting the bar for the biceps. 4 sets of 12 repetitions. In the starting position, keep the body still, work only on the elbow joint. The bend is performed with maximum pressure on the biceps.
Hammers. 4 sets of 12 repetitions. Performing technique – as in the previous paragraph, only the exercise is performed with the left hand on the right shoulder and the right on the left.
Twisting in the press. 4 sets of 20 repetitions
Friday. Train your chest and triceps
Bench press. 5 sets of 8 repetitions. It is performed on a horizontal bench. The handle is selected by an individual’s anthropometry, the bar descends to the center of the chest and returns to its original position.
45 degree bench press. 4 sets of 8 repetitions. The same as in the previous exercise, is performed only on a bench at an angle of 45 degrees.
Playing hands with dumbbells. 4 sets of 10 repetitions. Performed on a horizontal bench: playback is performed smoothly, without abrupt movements.
French Press. 4 sets of 12 repetitions. It can be done with barbells or dumbbells.
Extension of the hands to the block. 4 sets of 15 repetitions. It is performed with a straight back and half-bent legs. At the point of tension, it is important to press the muscle.
Conversely push-ups. 4 sets of 10 repetitions. It can be performed both from the bench and from any solid pedestal.
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