Training begins with the choice of direction – strength training is suitable for beginners. They are quite simple and at the same time create relief, build muscle and endurance. Ideal for daily sports because:
- Training can start with any physical preparation.
- The training is suitable for everyone.
A little story
Training camps existed in ancient Greece in one form or another. In the 21st century, they have spread to the United States, Russia and Eastern Europe. In New York, for example, it flourished in “black” and poor neighborhoods because the people who lived there couldn’t afford gymnasiums. Benches, playgrounds and horizontal bars served as training aids.
Over the years, the pioneers of the movement progress and acquire new skills. After some time, the first video training courses appeared, which became available on the Internet.
The most active traders at the helm were J, Bolo, Ninjamen, Zakaveli, the so-called Barbarian Group.
The ease and simplicity of bodyweight exercises have made this activity world famous. Some time later, in 2011, the World Training Federation was established in Latvia, and now world championships are held annually.
How to start training
Despite the apparent ease, training for beginners requires preliminary preparation. There are a number of aspects you need to consider to get significant results.
Clothing and equipment
In general, you can do without everything, just want to train. Nothing prevents you from doing so, for example, on the way to work or home: it is unlikely that you can change in an open space, but if your clothes and shoes are comfortable and do not hinder movement, remember make sure you are ready to train.
Clothing and equipment
If you prefer a more comprehensive approach, you can purchase the following equipment for the course:
- Comfortable trainers or trainers.
- Sportswear (T-shirt, sweatpants).
- Gloves for attaching brushes – calluses and hand slippage.
- Special handles: Reduces tension on the forearm and prevents the fall of the bar or horizontal bars. Curls are especially relevant for beginners who may not have enough strength for a solid grip.
- Gloves.
Safety rules
There are three main rules:
- Keep distance from other students to avoid injury or injury if you accidentally swing.
- Do not change execution technique without preparation, pay attention to correct placement and grip.
- Do not make sudden movements or jerks. Just fluid and calm movements!
Safety rules
What exercises are suitable for beginners?
For beginners, a series of simple exercises is more suitable:
- Instead of doing push-ups on uneven bars, do push-ups from the floor. If you can push 30 times, you can move on to uneven bars. Push-ups train the muscles of the chest and triceps.
- Low or parallel bars can be performed with the feet angled to the floor. This will work the rhomboids, lats, biceps and hamstrings. If you can stand up 15 times, go for the horizontal bar.
- Balance the press – the press protects the internal organs and the figure is beautiful. You can balance the press by twisting or lifting your legs towards the bar. The leg lift pumps the bottom of the press well.
Training tips for beginners
Rules for effective training:
- Reduced spans – practice mid-stroke.
- Lessons with a partner. Ask a friend to help you with pull-ups or push-ups to loosen your muscles. So they grow faster.
- It is important that beginners do resistance exercises with progressively increasing loads.
Eat the right diet.
To build muscle mass, you need to eat more than you are eating right now. If you want to lose weight, you need to eat fewer calories. The exception to both diets is unhealthy foods: try to cut out sugar, start slowly. Don’t expect great progress if you don’t eat healthy.
Training for beginners: the best alternative to the gym
An example of a sentence for a beginning athlete:
- 9 knee-chest raises;
- 6 reverse grip pull-ups;
- 12 squats;
- 6 push-ups on uneven bars;
- 8 push-ups;
- 6 push-ups.
It is necessary to perform a series of 3 times in an hour with intervals of 2 minutes between the series. Do this program until you feel like you can do 12 repetitions of each compound movement. Training sessions 3 times a week are recommended for beginners. Strength and stamina will come to you in time.
Adjust the difficulty of the exercises
Gradually increase the load – change the duration and number of repetitions. Introduce more difficult exercises in a row instead of easy exercises.
Keep a diary
In a notebook, write down the number of repetitions you perform during each workout. Try to improve your results and only compare yourself today with you yesterday, but not with others. The load and speed of mastering the exercises must be individual.
A simple program for beginners
We offer a simple training program suitable for beginners. You can practice twice a week for the first 2 months. Then gradually increase the load so that the muscles do not adapt. Rest between sets until your breathing is fully restored. Before starting the class, you need a 15-minute warm-up to warm up your muscles and ligaments.
First day:
- Medium Grip Pull-Ups – 6-12 reps, 2 sets.
- Pull-ups in close grip: 1 series until failure.
- Uneven Bar Pushups – 6-12 reps, 2 sets.
- Floor push-ups – 1 approach to failure.
- Uneven Bars Leg Raises – 2 sets to failure.
Second day:
- Wide Grip Pull-Ups – 6-12 reps, 2 sets.
- Reverse pull-ups: 1 set to failure.
- Pull-ups on uneven bars, elbows together – 6-12 reps, 2 sets.
- Floor push-ups (narrow position) – 1 attempt until failure.
- Suspended horizontal bar with leg raises and trunk twists – 2 sets until failure.
You can also incorporate slow, deep squats into your routine to get your legs moving. For example, squat on one leg and hold on to a support. Enough 4 approaches 1 time per week. Be sure to cool down and stretch after your workout. This will help relax muscles, improve their development and distribute lactic acid.