Your first visit to the gym

So where to start? The first and fundamental step, which shouldn't be skipped, is warming up, or the WARM-UP. The warm-up is a calm warming of the body lasting 5 – 10 minutes before stretching. treadmill, bike or another machine, for example a cross trainer. The second step is DYNAMIC STRETCHING, which means warming the joints and then using their range of motion. It's sensible, and also recommended, to stretch from the top down, that is, from head to heel. head circles, shoulder circles, arm swings, leg swings, hip circles, light heel flicks or knee raises Now we move on to the STRENGTH TRAINING itself. We're in the gym for the first time, so we don't want to overdo it and wreck ourselves straight away, so together we'll start with training aimed at the whole body. With compound (multi-joint) exercises we'll develop strength and also achieve symmetry in the body. The classic, typical model for whole-body training is the repeated effort method. In lay terms it means 3 to 4 sets of 12 to 15 repetitions. The training frequency should ideally be 3 – 4 times a week. As a beginner we choose weights with which we can complete the exercise for 15 repetitions. Of course, as experience and strength grow, we increase the weights and reduce the repetitions if necessary. FULL BODY WORKOUT Crunches - 3 sets / 12-15 reps Wide-grip lat pulldown behind the head - 3 sets / 12-15 reps Dumbbell shoulder press - 3 sets / 12-15 reps Push-ups on the floor - 3 sets / 12-15 reps Triceps dips - 3 sets / 12-15 reps Bodyweight squats - 3 sets / 12-15 reps Bodyweight reverse lunges - 3 sets / 12-15 reps And what about proper BREATHING? Breathing is a chapter in itself, but put simply: THE RELEASE PHASE = BREATHE IN THE EFFORT PHASE = BREATHE OUT We've trained the whole body and now comes the time devoted to CARDIO (treadmill, bike and others). It's the phase that comes before the final stretching, but it isn't necessary for everyone. The last and final phase is STATIC STRETCHING, whose job is…