10 bugs beginners
Once the former world champion in karate and Hollywood actor Chuck Norris was asked what mistakes he allowed in his training to warn against their repetition of young athletes. He replied: "And I did not make mistakes." Seeing the surprise on the face of the journalist, he explained: "Of course, I was wrong, but only once." Having made one mistake, it must be taken into account and try to avoid in the future. Thus, the error is part of the training process and is not considered an error per se.
Even the most experienced and venerable athletes are not immune from mistakes in training and the development of the training program itself. Therefore, even the best athletes use the help of coaches who have already passed this path and can help avoid repeating these or other errors. In this article, we will try to analyze the most "popular" errors and find ways to eliminate them. Whatever you are a disciplined and responsible athlete, you will find at least three of the following ten mistakes familiar. So just save time and effort, read to the end.
To get a good result, you should start with the development of a clearly defined goal. Having no idea about their further actions, it is difficult to get an effectively done job. In the gym you can often hear such conversations:
– Or not, the chest was on the last workout.
"Then you must have your hands."
This is a perfect example of time wasted absolutely. Tell me, when did you get behind the wheel of a car without a final destination? We went to the cinema, and were at the station? With training, the situation is exactly the same. Do not get down to work, without a clear idea of what, and most importantly, why you will do it.
Tip: Keep a training diary. After each workout, write down how many approaches you have taken, how much weight, etc. In the future, you will have the opportunity, first, to assess progress, and secondly, to find errors and shift the emphasis. The principle of intuitive training is the lot of the pros!
Classical error No. 2: quantity preference for quality
This is the most common mistake, both among beginners and among more experienced athletes. Remember: it does not mean anymore, it's better. Better is better.
Here is a typical example of quality replacement by quantity. An ordinary beginner who can do 4-6 pull-ups on a horizontal bar wants to do 10. How will he behave? Yes, add one more repetition to each approach (increase in quantity). And the right way is to reverse, reduce the number of repetitions, but increase the number of approaches. So, you do not 2 the approach for 5 repetitions, and 5 approaches 2 repetitions, saving power and getting a more efficient result.
Bottom line: before you do more, make sure that you do the exercise correctly!
Tip: If you are unhappy with the technique of the exercise, after a breather between repetitions, reduce the number of repetitions and focus on improving the technique.
Tip: Always try to squeeze the weight as quickly as possible in the concentric or positive phase of the exercise, especially at the beginning of the ascent. More speed, then more tension, then more muscle.
Tip: Remember that intensive efforts require even greater attention when returning to the starting position.
Classical error No. 3: fatigue – as an evaluation of effectiveness
To determine if the training system or the work program that you are using is effective, you should assess the level of impact on the qualities and / or abilities that the training is directed to. Assess the effectiveness of training for fatigue, muscle pain – fundamentally wrong!
If your goal is to get physical pain during training, you have a direct road to sparring partners for Wladimir Klitschko. Muscle growth is due to the fact that you force them to perform more and more work for a certain time, from training to training. It really should cause fatigue, but you yourself should not strive for it!
Tip: Focus on achieving results, not the consequences of your efforts. If you are tired, your muscles are giving you a sign that they need time to recover. In this case, do not exercise, on the contrary, wait until the muscles rest. Do not start training these muscles until at least one day passes without painful sensations.
Classical error No. 4: training through force
One of the favorite sayings of bodybuilders: "There is no pain – no growth", in our opinion, is crowned by a pyramid of errors and mistakes. Pain is your body's signal that you are doing something wrong. Be careful! Be sure to review your training program, and in case of prolonged and unceasing pain, consult your doctor.
It's amazing how many people who care about the aesthetics of their body neglect their health. If you do not pay attention to the alarming symptoms, after a while you will find that you can do all 2-3 exercises without experiencing any discomfort in the back, shoulders or knees. Because of the pain in the shoulder, replacing the barbell bench press on the horizontal bench with a dumbbell bench press is fundamentally wrong! It is necessary to do first of all with the shoulder!
Do not ignore the pain that decreases or disappears after doing the warm-up. This is also a signal that something is wrong. The cause of the disappearance of pain can be that the body produces histamine, which is a natural painkiller. You can harm yourself without knowing it.
If there is a sudden sudden pain during training, stop exercising, if possible, apply ice. If you do not experience significant improvement within a few days, be sure to consult your doctor.
Do not ignore the feeling of tingling or numbness in the limbs. Call a doctor immediately.
Classical error № 5: fixation on weight
Once in the hall one young guy weighing a maximum of 75 kg asked to hedge him while he would do a dumbbell press on an incline bench. I agreed, despite the fact that I think if you need an assistant, then you just need to reduce weight. We walked to the bench next to which I saw two dumbbells weighing 50 kg. Cutting the history, I will say that I made the whole approach for it, taking 75% of weight to the first repetition and 95% to the fourth.
Indeed, the maximum weight you can raise is important. But this does not mean that you should strive to squeeze out as much as possible a barbell by any means. Some athletes use powerlift support methods, thereby reducing the amplitude of the movement, and / or using the help of a partner to complete the climb. Do not be fooled: in both cases, in fact, you do not raise the weight, you only create the impression of it.
Your goal is to choose a weight that will equal or approximate the 10 number of repeated maxima (10RM) for each exercise. In other words, the weight that you can raise 10 times, but not 11. Then at the beginning of each period of time allocated for certain exercises (advise to limit this time to 20-th minute), you will perform an approach on 5 repetitions, then on 4, 3, 2. Finally you will go to singles (one repetition). The logical question that can follow is: why do you approach the 5 repetitions with the weight on 10? The point is that the training effect consists not only of lifting the weight, but also of the speed at which the weight rises. Put on the foot 5-kilogram dumbbell. It's okay, huh? And now imagine, if you drop it on the foot from some height. Absolutely different effect!
In both cases, the weight is the same, only the speed is different. When you lift the weight as quickly as possible in the concentric (positive) lift phase, you force the muscles to work more than if you lifted it slowly. The meaning of the technique is that you train with great effect, using less weight.
Tip: The weight you choose should allow a quick lift.
Tip: The weight chosen for antagonistic (opposite) exercises should be approximately the same.
Tip: The weight you choose should allow 60 to 75 repeat for each exercise during the 15-minute period.
Classical error number 6: focus on strength
The old, but no less true, truth: the strength of the chain is determined by the strength of each of its links. From the experience of many bodybuilders: abuse of power becomes nothing more than weakness.
Tip: Identify your weaknesses. Determine if you can correct these shortcomings or not. Concentrate on correcting them.
Tip: Make a list of all the major muscle groups, then number them from 1 to 10, from the weakest to the strongest. Then select the whole workout for 1-2 groups when you only deal with them.
Tip: Make a list of the five least productive habits and think about how to replace them with more productive ones.
Classic error No. 7: Insufficient diversity
There is no dish that has all the necessary nutrients, just like there is no single exercise or even a program that would train all the muscles. The best program is one for which you do not exercise, and that's why:
The effectiveness of any program depends on its level of influence on your body. On how she makes him change. The problem is that the body gets used to the monotonous stress (monotonous exercises) and stops responding to them in the original way. Addiction is the gradual decrease in the response to the initial stimulus that is repeated again and again. Therefore, every time you do a workout, it becomes less effective.
All methods and programs have both positive and negative sides, no matter how well they are developed and individual. Use the same program for a long time, and you will see how the positive result decreases. For example, by doing a weekly bench press on the bench, you risk getting an asymmetry in development between the front and rear deltas, not to mention the fact that the force from the monotonous exercises also does not increase.
Try to provide a sufficient variety to your training programs.
Classical error number 8: lack of integrity
The integrity and coherence of training is as important to the athlete as the variety in the exercises.
If you change exercises every workout, you will never get enough practice to do the exercises correctly.
Tip: One way to find the right balance between diversity and integrity is to change half of the workouts every 4 weeks.
Tip: As a rule, exercises that require large (relatively) loads and involve several joints (for example, squats and deadlifts) are more difficult than exercises that are designed to isolate muscles. Therefore, such exercises should be carried out on a longer and continuous basis in order to maintain and retain skills.
Classical error No. 9: weak biomechanics
You can learn a lot by simply observing the performance of certain exercises from the outside. Thus, you can correct your mistakes. Too much inclination of the back, insufficient deflection of the waist, all these little things should be taken into account and applied in their own practice.
Here are some tips for the correct technique of doing exercises:
If you perform the exercise correctly, you should feel the tension in the muscles, but not the pain or discomfort in the joints.
Your movements should be precise and consistent from repetition to repetition. From the side it should seem that you are a robot performing the same, mechanical movements. If the weight forces the knees or hands to tremble, it is possible that it is too large for your current shape.
If the exercise seems to be done incorrectly, most likely, so it is. For example, if the neck is not parallel to the floor during sit-ups, pulls and presses on the bench, this indicates that you are straining one limb more than the other.
Raise the small weight as if it were large. And vice versa, raise the big one, as if it does not weigh anything. For example, if you can not lift an 100 kilogram barbell above your head to put it on your shoulders while preparing for squats, do not do this with an empty neck. Every repetition should be considered as an opportunity to improve and sharpen your technique.
Classical error number 10: excess aerobic exercise
Regular small doses of aerobic exercise can actually accelerate your recovery, but too frequent aerobic stress can lead to loss of strength and muscle atrophy.
If you compare the physique of sprinters, running a hundred-meter and marathon runners, runners for long distances, you will see that sprinters are smaller and drier than the latter. Frequent and intense aerobic training forces the body to lose muscle (because muscles weigh more than fat, the body prefers to use them as a source of energy and to reduce the overall body weight). If you have already tried to lose 5-10 kg and your attempts were unsuccessful, think about making strength training a major part of the training program, and aerobic workloads are additional. Not the other way around!
Tip: If from time to time you feel a lack of strength and can not jog or walk on a bicycle, replace aerobic exercises with anaerobic interval (circular) training. Studies show that interval training causes you to lose more calories than aerobic exercise.
Tip: Do not walk or run after weight training on your feet.
Tip: From time to time, change your aerobic exercise.
That's what division exists. Sprinters are powerful, inflated, and use a high power load. Starers and marathon runners are dry, tight, work for endurance (cardio – burn fat, force – make a body). In fact, despite the fact that some sprinters are pumping the top, this sport is an excellent illustration of how the base works. From complex strength exercises, all muscles grow. Unfortunately, many of them sit on timely pharmaceutical preparations, without them they can not. And this, of course, does not make them healthier, only the visibility of a healthy body is created.
Everything sounded so interesting and logically close to me, until I read about the sprinters and marathon runners. You are confusing something, because sprinters are much more marathon runners. Sprinters are swollen, and yes, "fat-free" people, and the stagers are puny, small, skinny.