The initial training program is a set of exercises that gives an initial load to all muscle groups. All athletes pursue different goals – gaining muscle mass, developing strength and endurance, working out the relief, and so on. But beginners do not have such a sports goal, or rather, they have it, but it consists in the following – mastering techniques, adapting to the training process and preparing muscles for future loads.
A common cause of injury for beginners is damage to the articular-ligamentous apparatus and muscles at the initial stage of training. All this is due to non-compliance with the exercise technique and improperly selected weight. Beginning bodybuilders mistakenly believe that the more weight, the faster the result will appear. Yes, the result will appear, but not the one you expected. That is why it is so important to properly integrate into the training process.
The initial training program is classes two to three times a week for a course of about 1-2 months. During this time, you will be able to master the technical part of the process, and your joints and muscles will have time to adapt to new loads. If you train more often, then your body will not have time to recover properly. And it also threatens with overtraining.
It is even better to work out with a trainer for the first few months, this will help you avoid many mistakes and injuries in the future.
So, the basic principles of training at the initial stage include the following:
At the beginning of the workout, it is imperative to warm up the muscles in a quality manner.
In work, you should use small weights, the number of sets is 2-3. But don’t overdo it, if you feel like it’s hard, stop or take a break.
In the initial program, you should not use various sports training techniques (forced repetitions, super- and drop sets, cheating, and so on).
Each workout should include exercises for the muscles of the chest, arms, abs, legs.
The initial training program is an effective complex for a toned body:
Workout #1
Muscle warm-up (treadmill) – 2-4 minutes
Push-ups from the floor from the knees – 3 * 8-12 times
Raising dumbbells in front of you – 3 * 8-12 times
Straight twists – 3 * 15-25 times
Squats – 3 * 18-25 times
Workout #2
Warming up the muscles (jumping rope) – 2-4 minutes
Push-ups from the support – 3 * 8-12 times
Swing arms to the sides – 3 * 8-12 times
Twisting with legs raised up – 3 * 15-25 once
Выпады с гантелями – 3*18-25 once
Workout #3
Muscle warm-up (exercise bike) – 2-4 minutes
Отжимания с широкой постановкой рук – 3*8-12 once
Жим над головой – 3*8-12 once
Plank on the forearms – 3 * 30 seconds
Становая тяга – 3*18-25 once