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What are the benefits of exercising at the gym? A harmonious silhouette and a firm body are not the only benefits of training. Thanks to exercises with the use of machines, you will improve your form, speed up your metabolism and protect yourself from osteoporosis.
Do you think thatgymis not for you because you associate it with strenuous effort, heavy loads and overdeveloped muscles? The trainers debunk these myths and convince that this is the perfect place for everyone. Young people, overweight and those who have not trained for a long time, and even seniors can exercise! Becauseexerciseson devices are safe and effective. And you don't have to worry about becoming like a bodybuilder - it's simply impossible to do recreational exercise.
Women's gym: advantages
In the gym - like anywhere else - you can work on selected body parts, which allows you to model them nicely. As a result, the silhouette becomes more proportional. This is an advantage for the ladies.
But everyone benefits from strength training, because exercising with machines improves the strength and flexibility of muscles and tendons, which protects against injuries. That is whytrainingin the gym is recommended for everyone who starts their adventure with sport, as well as for those who practice injurious forms of activity, e.g. team games, squash.
See also: Video-training with a fitness ball
Systematic weight-bearing exercises improve the overall efficiency of the body and speed up the metabolism. They also prevent osteoporosis. This is because bones, like muscles, strengthen in response to pressure, i.e. external load that we put on them during exercise. Therefore, strength training is indicated for the elderly, as well as after injuries. Importantly, the devices used for training have their origins in rehabilitation equipment - they are designed in such a way that they force proper movement themselves, so even for beginners it is a safe form of activity.
Women's gym: first workout
Before you start exercising, the trainer will ask you about the goals you want to achieve (e.g. fat burning, muscle strengthening), he alth, illnesses or injuries. Then, he will create a training plan for the next weeks, which you will follow on your own under your supervisioninstructor.
Classes include a warm-up on cardio devices (e.g. treadmill), a strengthening part (exercises for specific muscle groups) and a final part (cardio training). It is good to take a few individual trainings in the beginning. Then the trainer works only with you - he creates an individual exercise plan, explains how to use the devices, selects the load and watches over the accuracy and effectiveness of training.
After a few lessons, you can practice on your own. If you want to achieve results, train no less than 2-3 times a week for about an hour.
See also: First gym training - where to start
What exercises to start with?
Important: Initially, perform the presented exercises in 1-2 series, and from 4th to 5th. add another series of training (ultimately 3-4 series). Take short breaks between exercises until your breathing is even. Tough people can practice circularly, i.e. without taking breaks between successive exercises, but only around the entire circuit (1 circuit is 1 series). Choose the load so that the last repetition is well felt.
Strong legs:Sit on the seat, rest your legs on the platform. Push the weight forward with your legs, then bend your knees as you bring the platform closer to you. Repeat 15-20 times at the same pace. Note: By placing the feet parallel, the quadriceps, biceps, and gluteal muscles work better; when the feet are placed outwards, you strengthen the adductor muscles of the thighs.
Firm thighs and buttocks:Lie down on the device, tuck your feet under the roller. Then, bending your legs, bring your feet closer to the buttocks, hold the second in the most tense, relax your muscles and lower your legs. Repeat 15-20 times.
Strong back:Grasp the bar slightly above the width of the shoulder joints, then sit on the seat of the machine. As you pull the bar down to your sternum, exhale at the same time. Repeat 15 times.
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