Basics of training on simulators for women
Exercises with free weights – it's great, but the simulators are of no small importance – especially for beginners. Learn how to make simulators your friends while doing sports in the gym.
Author: Shannon Clarke
If you are a woman who just started attending the gym, then it is likely that you are experiencing some sense of fear. And you are shocked not only by the number of simulators in the hall, but also by the hordes of muscular men who look as if they are ready to destroy everything that will get in their way – including you.
If these are the feelings you are experiencing, then you are not alone: most women share your feelings. But, if you are determined to move a little beyond your comfort zone, you will embark on the path of fantastic progress of your physical fitness.
Let's look at some key points that you need to know in order to develop a training program with simulators, from which you can begin your fitness course.
First, your training should be as simple as possible. Your main goal at this stage is to accustom your muscles to stress from classes in the hall and prepare for more complex programs.
Since you are new to lifting weights, your body will react very quickly even to basic exercises. So progress is just around the corner. Let the changes taking place with your body serve as a motivation for you – this is called positive reinforcement!
Classes on the simulators are also good because they help you to do the exercises correctly, without creating unnecessary trouble for you. You do not need to worry about the correctness of the exercise as it would if you were engaged in lifting free weights. Exercises on the simulators will also help you feel more confident in the gym.
At this stage, lifting as much as possible is not the most important weight. Do not concentrate on your personal achievements. Now all you need is to feel comfortable and make sure that all the exercises you do are done correctly.
Despite the fact that the simulator will help you maintain the right position, there are several points that you should pay attention to.
First, make sure that your back is flat against the bench or support pad when exercising on the simulator such exercises as bench press, hand information and pressure from the shoulders. And secondly, do not stretch your knees and elbows too much when carrying out a press from the shoulders, traction on the lower block, extension to the triceps or straightening the legs.
Do not go too far beyond your comfort zone
Work as you should, but do not overdo it, otherwise you will lose your comfort zone and want to quit everything. If, when you leave the gym, you feel exhausted from the exercises, you can develop negative emotions in relation to training.
Definitely, you need to avoid bad feelings from training. Instead of feeling exhausted, you should experience excitement and be full of energy to come to the next workout.
You should be aware of the difference between encouraging yourself to new achievements and bringing yourself to the limit of possibilities. Leave the most difficult exercises for a period when you have already formed a sufficient training base. Only then proceed to the most difficult.
Finally, have a good rest to recover. This is a critical moment on the road to success in any program, however, some newcomers miss it.
Leave at least one day to rest between your courses of integrated training on the simulators. If you just start practicing and know that you are slowly recovering, leave for a rest for two days.
More rest is better than not enough of it, so make sure that you have completely regained your strength and feel great every time before you enter the gym.
Once you start attending the gym at least twice a week, you will begin to notice improvements in your physical condition and an increase in lean muscle mass. If you can do three workouts a week – it will be just fine! But do not force yourself, if you feel that you will not interfere with another day off.
So, now that you have learned the key points of successful training on the simulators, below, you can find several programs.
You can simply repeat one of them two or three times a week, or alternate all three programs at once. At each training you will work out each group of muscles, and also you can increase the intensity of your metabolism.
Feel confident when exercising on the simulators, and when you are ready, you can go to exercises with free weights and expand your range of exercises!
Rest between sets of 60 seconds
Rest between sets of 45 seconds
Rest between sets of 60 seconds
Of course, it is, but it's not for beginners, but these programs are for beginners. And then you can start free weights.
Seems to me, she Shen does base, and do not press the legs in the simulator)
To perform this action you need to login or register.