The beginner machine training program is a great start to the beginner’s training process. This set of exercises is used for 1-2 months (depending on the individual adaptation of the body to physical activity). Feel free to change the program after the end of the course.
Training should take place 2-3 times a week, with a break of 1-2 days, but regularly. So your muscles, joints and ligaments will gradually get used to physical work, you can increase the load or move on to another set of workouts.
This training program is also used for bodybuilders who return to work after an extended break.
Getting to the practical part of the training program on simulators for beginners, you must choose the right weight weights. Beginners are not recommended to use heavy weights. The weight of the projectile should be selected so that you can perform 2 sets of 8-12 reps with little effort. Increase working weights after a well-developed exercise technique, and not earlier than after 3-4 weeks.
The pause between exercises lasts 30-90 seconds, and between sets – 1-2 minutes. Restore breathing, but do not let the muscles completely relax. Be sure to warm up at the beginning of your workout. A treadmill or exercise bike is perfect for this. After training, stretch tense muscles.
Regular physical activity is a fundamental, but not decisive factor for bringing muscles into tone. Do not forget also about the right diet, proper sleep and rest.
The training program on simulators for beginners:
Workout #1
Treadmill – 3-7 minutes
Dumbbell bench press on an inclined bench – 2 * 8-12 times
Thrust of the lower block – 2 * 8-12 times
Leg press in the simulator – 2 * 10-15 times
Twisting on the block – 2 * 20 times
Workout #2
Treadmill – 3-7 minutes
Press in the upper block – 2 * 8-12 times
The pull of the upper block to the chest with a wide grip – 2 * 8-12 times
Leg extension in the simulator – 2 * 10-15 times
Lifting the body in a Roman chair – 2 * 20 times
Workout #3
Treadmill – 3-7 minutes
French bench press – 2 * 8-12 times
Deadlift in a power rack – 2 * 8-12 times
Bending the legs in the simulator – 2 * 10-15 times
Hyperextension on the bench – 2 * 20 times