Gym workouts for beginners. Gym for beginners: training program. Exercise plan to start pumping all muscle groups
beautiful figure impossible without sports. Surely each of us at one time tried to start doing it, but not everyone succeeded, or if it did, then not for long. In fact, the most difficult thing is to start, both from scratch and after a break, and after that a person is drawn in and continues to practice. How to start playing sports? You need to work on yourself, including psychological work, and understand exactly why you need it.
Regular physical activity- a great way to improve not only the figure, but also health. Therefore, before you start exercising at home from scratch, you need to talk a little about the benefits of exercise.
Physical activity helps us lose weight and maintain correct weight, muscle mass reduces the risk of numerous diseases. In addition, it has been proven that exercise improves mood, activates brain activity, and has a beneficial effect on sleep and libido. They also help maintain proper energy levels. Thus, they help us improve our lives on all fronts, improve both our figure and health.
Types of exercises
Physical activity is represented by a large number various kinds. Here are the most common:
- Aerobics. Usually such exercises are the basis of any fitness program and include periods of continuous movement. This, for example, running, swimming or dancing.
- Power. Increase muscle strength and endurance. This, for example, lifting weights, running on short distance, plyometrics.
- Rhythmic gymnastics. It involves basic body movements performed at an average aerobic pace without simulators. These are, for example, squats, lunges, pull-ups, push-ups.
- high intensity interval training . It involves alternating high-intensity exercises first, and then low-intensity exercises or rest.
- Exercises for the development of resilience. Helps strengthen muscles and improve coordination. Among them, for example, Pilates and general strengthening exercises.
- Flexibility Exercises. Contribute to muscle recovery, improve coordination of movements and prevent injuries. These include yoga and various individual exercises for stretching.
These groups of exercises can be performed either together or separately.
Sports should bring not only benefit, but also pleasure, so try to choose the kind of sport that you like. The modern sports industry offers a lot of different programs, from which everyone can choose something that suits him.
Where to begin?
It is important to start playing sports correctly - a lot depends on the start. Before proceeding directly to training, consider the following things:
Need a health check
The beginning of playing sports is an important stage, and initially you need to understand that it will not harm you, but for this it is necessary exclude the presence of contraindications, consult a specialist and undergo an examination.
This condition is especially important for those who have never played sports before, have certain health characteristics or advanced age. A specialist will help you choose the best load option that will only benefit.
Making a plan and setting goals
“I want to start playing sports - where to start?” - quite a popular question. Initially, it is important to make a plan that will include your goals and how to achieve them. At first, the actions should be as simple as possible, and as you improve your physical training you will complicate them.
For example, if your goal is to run 5 kilometers, then for a start you can add several shorter distances to the plan. Once you have mastered them, add a certain number of meters until you have mastered all the coveted 5 km. By starting with realistic, small, and achievable goals, you increase your chances of success and don't give up. If you immediately set an impossible bar, it may discourage you from playing sports in general.
Sports should become your habit
Another important point in how to start playing sports from scratch - to make training a part of your life on an ongoing basis. They should become your habit - so you can cultivate responsibility and discipline in yourself.
Choose the time that you will devote to sports - in the morning, for example, or in the evening after work. Now drive into your head the installation that this is the time you are training - without excuses and laziness.
How much do you need to practice
A competent program - that's where to start playing sports. It is important not to burden yourself immediately by trying to set records. According to experts, 150 moderate aerobic exercises per week are enough for a person. You can allocate this time to the days of the week yourself, as you wish. For example, you can practice five times a week for 30 minutes or 35-40 minutes every other day.
At first, training should be moderate. Increase their intensity gradually as your fitness improves. It is also important to know that the body needs to rest, and recovery time is as important as the training itself.
Weekly workout program
To start exercising at home, you need to decide what your program will include. Here is a simple example of a weekly training program that does not require additional equipment and will be designed for 30-45 minutes a day. It will give a rough idea of the beginning of classes and help to draw up individual program for myself. Programs can be changed, complicated, varied. The lesson can begin with exercises of any kind.
- Monday. 40 minutes of moderate paced running or brisk walking.
- Tuesday. Rest.
- Wednesday. Active walking for ten minutes, then the complex is performed following exercises(perform them with a break of a minute between sets, then stretch):
Three sets of ten lunges on two legs, ten push-ups, ten body lifts from a prone position.
Three sets of ten chair push-ups, ten air squats, and ten stretches.
- Thursday. Rest.
- Friday. Half an hour of cycling or jogging at a fast pace.
- Saturday. Rest.
- Sunday. Run or long walk for 40 minutes.
This is just an approximate simple program, where to start exercising at home, which can be used at home. Much depends on what type of activity you have chosen and what level of your preparation is.
How to start eating right and exercising: useful tips
To achieve your goals follow these guidelines:
- Consume a large number of fluids throughout the day. This is important for maintaining a normal water balance in the body. When you play sports, the body actively loses fluid, and this balance needs to be replenished. You can drink water before, after and during workouts.
- Optimize your nutrition. Whether you're looking to lose weight or build muscle, nutrition matters a lot. It should contain enough proteins that give energy to complex carbohydrates, plant components. Try to give up harmful products - look for a healthy alternative to them.
- Before training, you should always warm up. It will help to significantly reduce the risk of injury during exercise, prepare the muscles, help improve performance, and also prevent pain after training. As a warm-up, you can use brisk walking, light jogging, swings, lunges, tilts, and so on.
- Hitch. After training, a hitch is also important - it helps the body return to its normal state, restores pulse and breathing, and relaxes muscles. This is just a small pause, but it is also very important. The features of the hitch will depend on the workout itself: after running it can be light walking, after resistance exercises - stretching.
- Listen to your body. At the initial stages, it is especially important to be able to listen to your body and give it reasonable loads. If you feel any pain or discomfort while exercising, stop and let yourself rest. Do not train through pain - this can provoke injury. Remember that training more and faster does not mean better.
A little about motivation
In doing sports, motivation is incredibly important. She will help you not to give up. Initially, it is important to approach training with positive attitude and ease, enjoying them. This will help get rid of the anxious thoughts that often overcome novice athletes. Any program can be changed and adjusted according to your wishes and preferences.
Those who love socializing and who find it hard to work out at home can train in the gym, in yoga groups, Pilates or any other sport. You can also work with someone close to you.
As far as motivation is concerned, here you need to understand what you are doing, why and for what. A beautiful figure, improved health, elastic muscles - keep in mind the ultimate goal for which you started exercising. Remember it as soon as you feel that it’s hard for you to overcome laziness and start playing sports.
To start exercising at home, for a girl or a guy you can make your workouts more comfortable, while listening to your favorite music or watching an interesting program. If you do not know how to start exercising after long break, remember what benefits the sport gave you before and sincerely want to return all this and improve your results.
A training program is what a man needs to make his body perfect.
After all, the combination of exercises, the frequency of classes and even the number of repetitions are of tremendous importance.
Let's analyze several options for classes for men with different goals - for weight loss, for gaining muscle mass and with varying degrees of training.
Gym workout program
To properly plan your training gym, To begin with, you need to decide on the purpose which is being pursued. It could be:
- fight against excess weight;
- muscle building;
- increase in strength indicators;
- relief improvement;
- support for the achieved form.
Choose only one direction. It is not worth spraying: if you set two goals, then neither of them will be fully achieved.
Warm up
a warm-up without a workout is more beneficial than a workout without a warm-upWarm-up exercises warm up the joints, their lubrication improves, as a result, cartilage is less loaded. The tendons become more elastic and the risk of rupture is reduced. Muscles develop more force.
A warm-up without further training is more beneficial than a workout without a warm-up.
10 minutes are allotted for the warm-up. It is formed from the following components:
- Running, jumping, cardio work - 4-5 minutes. The pulse should increase to 130-160 beats / min. This warms up the body as a whole.
- Rotational movements, and the whole body is loaded, especially the spine, knees, shoulders. This allows you to prepare the joints.
Basic Workout Plan
The advantage of the "base" is that it is involved in the work the largest number muscles and joints.
Main basic exercises:
- squats using a barbell;
- bench press;
- deadlift.
Before compiling personal program the athlete selects exercises by sorting them into muscle groups. Their number varies depending on the frequency of training. If they go to the gym twice a week, a dozen exercises are enough, five per session. This is enough to keep fit.
Then the exercises are distributed between workouts according to the following principle:
- mass building workout(strength): up to 3 groups are worked out (depending on the frequency of classes), exercises are built in blocks - 2-3 per muscle group, another option - antagonist muscles are trained in turn;
- excess weight : a small load on all muscles, they load top-bottom in turn, the principle of the block is not used;
- relief study: both the first and the second principle are possible, which depends on the characteristics of the organism, the nature of the diet; exercises are performed in the same order as for mass gain;
- form support: depends on how the form was acquired.
Duration basic training- 40 minutes, no longer. During this time, the athlete spends all testosterone.
Number of repetitions and approaches
This parameter especially affects the intensity of training. Approaches and repetitions, including in the warm-up, are distributed as follows (approaches / repetitions):
- for muscle growth: basic - 4-6 / 6-12, auxiliary - 3-4 / 10-15;
- increase in strength: basic - 4-7 / 2-6, auxiliary - 3 / 8-12;
- excess weight: 3-4/12-20;
- relief: 3-4/12-15.
Muscles need stress to grow. Such stress is a change in the repetitions of exercises (adding or reducing), weight gain, a change in the method of performing the exercise. Then the body does not have time to adapt to the loads. Another factor is the replacement of exercises in the program with similar ones, then the same muscle groups begin to work differently. Unfamiliar movements should be added to training.
Stretching
This block is also performed before the start of the workout. Stretch:
- quadriceps;
- femoral biceps;
- outer, inner surface of the thigh;
- buttocks;
- small of the back;
- caviar.
Stretching is performed for 5 minutes, harder groups work twice as long.
Programs
For weight loss
The workout is done in supersets. Exercises in pairs are performed one after the other, then they take a break for 2-3 minutes, and repeat the pair. When First level learned, the number of repetitions and sets is increased.
| Workout number | Pair | Exercise | sets/reps |
| 1st | 1 | Twisting on an inclined gymnastic bench | 3/12 |
| 3/10 | |||
| 2 | Barbell Squats (shoulders) | 3/10 | |
| Head pull, upper block | 3/10 | ||
| 3 | Chest press, standing position | 3/10 | |
| Bending the legs on the simulator lying | 3/12 | ||
| 4 | from the gymnasium, behind | 3/10 | |
| Broach with a barbell, standing position | 3/12 | ||
| 2nd | 1 | Raising the legs in an emphasis | 3/10 |
| using dumbbells | 3/10 | ||
| 2 | Lunges using dumbbells | 3/10 | |
| Block thrust (horizontal) | 3/10 | ||
| 3 | Bench press, performed from behind the head while standing | 3/10 | |
| Leg extension, performed on the simulator | 3/12 | ||
| 4 | Horizontal push-ups, perform with wide grip | 3/10 | |
| Bending of arms with weight (barbell), performed while standing | 3/10 | ||
| 3rd | 1 | Twisting, perform lying down | 3/10 |
| hyperextension | 3/10 | ||
| 2 | Leg press | 3/10 | |
| 3/10 | |||
| 3 | Thrust from the upper block, performed with a narrow grip | 3/10 | |
| Tilts, put a barbell on the shoulders | 3/10 | ||
| 4 | Walking behind a bench using dumbbells | 3/10 | |
| Divorce of dumbbells, prone position | 3/10 |
The program is accompanied by a diet.
For muscle building
| Day, muscle group | Exercise | sets/reps |
| 1st, legs and chest | Barbell squats, 60% of working weight | 3/10 |
| Bench press from a prone position | 4/10 | |
| Push-ups performed on uneven bars | 3/12 | |
| Incline Press | 4/12 | |
| 2nd | Rest | |
| 3rd, lats, biceps | Pull-ups performed with a wide grip | 4/to fatigue |
| Rod pull to the belt | 4/12 | |
| Deadlift using a T-bar | 3/12 | |
| Hammers | 4/12 | |
| 4th | Rest | |
| 5th, foot and shoulder muscles | Barbell squats, 80% of working weight | 4/12 |
| Romanian draft | 4/12 | |
| Seated press | 4/12 | |
| Pull up to chin level | 4/12 | |
| swing to the side | 4/12 | |
| 6th | Rest | |
| 7th, lats and chest | Bench press from a prone position | 4/8 |
| Bench press, performed on an inclined plane | 4/12 | |
| Pull-ups performed with a wide grip | 4/to fatigue | |
| dumbbell row | 4/12 | |
| Lower block pull | 4/12 | |
| 8th, 9th | Rest | |
| 10th, long back muscles, triceps | Deadlift | 5/8 |
| Shrugs | 4/20 | |
| Bench press ( narrow grip) | 4/12 | |
| french press from a standing position | 4/12 | |
| 11th, 12th | Rest | |
| 13th, legs | Barbell Squats, 100% Working Weight | 4/10 |
| Leg press | 4/12 | |
| Romanian draft | 3/12 | |
| Lunges | 3/12 | |
| Rises on toes | 3/20 | |
| 14th, 15th | Rest |
For beginner athletes
Training for beginners accustoms the body to stress, allows you to build muscle and increase strength.
| Day | Exercise | sets/reps |
| 1st | Twisting on the simulator "Roman chair" | 3/10 |
| Goat slopes | 3/10 | |
| Sumo squats, put a barbell on your shoulders | 4/12 | |
| Press on the simulator while sitting | 4/12 | |
| Thrust to the chest from the upper block, performed with a wide grip | 3/10 | |
| Half-over with weight (bar), performed with a wide grip lying | 3/10 | |
| Flexion / extension of the hands | 3/10 | |
| 2nd | Raising the legs on the horizontal bar | 3/10 |
| Push-ups on the bench from behind | 4/10 | |
| Pull-ups performed with a narrow grip | 3/10 | |
| French press with one hand | 3/10 | |
| EZ Bar Curl | 3/12 | |
| Bench press on a chest simulator, performed while sitting | 3/12 | |
| Lower leg, performed in the simulator while standing | 3/12 | |
| 3rd | Back extension, performed on the simulator | 3/10 |
| Twisting, using the Roman chair simulator | 3/10 | |
| Deadlift performed with dumbbells | 4/6 | |
| Lunges with a raised bar | 3/12 | |
| Bench press, performed standing or sitting from behind the head | 4/8 | |
| Swing forward using one dumbbell | 3/10 | |
| Side swings by hand, from the lower block | 3/10 |
For advanced athletes
after 2 years of constant training, muscle growth slows down The difficulty of compiling a program for such an athlete is that after the first or second year, muscle growth stops. Then they organize training according to a different principle. The program is built according to the following principles:
- High intensity.
- The working weight is chosen so as to complete the program with it.
- The order of the described exercises changes in each new workout.
- Muscles are worked out by two basic and as many auxiliary exercises.
- Between sets, the athlete rests for about 3 minutes.
| Day | Exercise | sets/reps |
| 1st, chest muscles, biceps | Bench press, performed lying down | 3/6 |
| Same, dumbbell | 3/8 | |
| Bench press, performed in the Hammer simulator | 3/12 | |
| Breeding hands with dumbbells, perform lying down | 3/15 | |
| Lifting the bar for biceps, performed in a standing position | 3/6 | |
| EZ bar curls for biceps | 3/8 | |
| "Hammer" | 3/12 | |
| Bending the arms using the block | 3/12 | |
| 2nd, leg and deltoid muscles | Leg press | 3/6 |
| Lunges, performed with dumbbells in hand | 3/8 | |
| Extension lower extremities | 3/10 | |
| Leg curl | 3/10 | |
| Army press | 3/6 | |
| Bench press using dumbbells, performed while sitting | 3/8 | |
| Incline Dumbbell Breeding | 3/10 | |
| Reverse dilutions, use peck-dec | 3/12 | |
| 3rd, back muscles, triceps | Deadlift | 3/6 |
| Pull-ups with weights | 3/8 | |
| Wide pull, performed on top block | 3/10 | |
| Head pull | 3/12 | |
| Push-ups, performed on bars with a weighting agent | 3/6 | |
| Bench press, prone position, narrow grip | 3/8 | |
| Extension of arms with a dumbbell, performed from behind the head | 3/10 | |
| Same on the block | 3/10 |
For legs and buttocks
So that the body does not look disproportionate, special programs are provided for pumping the legs and gluteal muscles.The workout includes the following exercises:
Training is carried out 1-2 times a week.
Full program for 3 days
With regular training, this program will help bring the male body back to normal.
| Day, muscle group | Exercises | Sets/Reps |
| 1st, chest muscles, abs, biceps | Bench press, prone position | 3/10 |
| Dumbbell press, performed lying on a horizontal or inclined surface | 3/10 | |
| Horizontal push-ups | 3/10 | |
| Bending the arms with a barbell, standing position | 3/10 | |
| Bending the arms with dumbbells, performed lying or standing | 3/10 | |
| Pelvic lift, lying position | 3/10 | |
| 2nd, shoulder girdle, leg muscles | Squats using a bar placed on the shoulders | 3/10 |
| Leg press, performed in the simulator | 3/10 | |
| Leg extension, performed while sitting | 3/10 | |
| Leg curl performed lying down | 3/10 | |
| Rise on socks | 3/10 | |
| Bench press, performed sitting or standing | 3/10 | |
| Dumbbell press, take a standing or sitting position | 3/10 | |
| 3rd, back muscles, abs, triceps | Sumo | 3/10 |
| Pull-ups on the horizontal bar | 3/10 | |
| Block pull to waist height | 3/10 | |
| Hyperextension (reverse) | 3/10 | |
| French press, performed in a prone position | 3/10 | |
| Extension of arms on the block | 3/10 | |
| Lifting the trunk, lying position | 3/10 |
Traditionally, they warm up first, and stretch at the end.
Split workouts
These workouts involve the study of individual muscle groups in different days. They are associated with high level loads. Here four day split for an experienced athlete.
| Day | What muscles | Exercises | sets/reps |
| Monday | pectoral | Incline Bench Press | 4/6 |
| Same, dumbbells | 4/6 | ||
| Horizontal push-ups | 4/6 | ||
| Tuesday | back muscles | Deadlift | sets of 10-8-6-3 reps |
| linkage | 4/6 | ||
| Head pull | 4/6 | ||
| Horizontal thrust | 4/6 | ||
| Thursday | Shoulders, arms | Press, performed while sitting, from behind the head with a barbell or dumbbells | 4/6 |
| Laying hands with dumbbells to the side | 4/6 | ||
| Barbell curl for biceps | 4/6 | ||
| Bench press (narrow grip) | 4/6 | ||
| Friday | Legs | Squats performed with a barbell | 4/6 |
| Leg press | 4/6 | ||
| Leg extension, performed while sitting | 4/6 | ||
| Calves, standing | 4/15 | ||
| Same as sitting | 4/15 |
How much to do?
every few months the lesson plan is adjusted Compiling a workout is a tricky process. It requires an adjustment, which is carried out after 1-2 months in order to know the strengths and weak sides athlete. Some exercises may not only not give results, but also produce the opposite effect.
Depending on the level of training, the body gets used to the program in different ways:
- for beginners - in 10-18 weeks;
- for those who have been practicing for more than a year - in 8-10 weeks;
- for experienced athletes - in 4-6 weeks.
If there is a need to change the training program, then they change not only the strength, but also.
With a constant frequency of loads, following the recommendations of trainers, the first results appear after 1.5–2 months. But it is important to take into account that different muscles develop differently. For example, pumping up the press cubes is more difficult than arm muscles.
Also, the effectiveness depends on the method of nutrition. Food should contain a sufficient amount of protein, which is the building material for muscles.
Build strong, lean muscle and shed belly and flank fat to achieve dramatic changes in your fitness in record time with this men's gym workout and nutrition plan.
How much can you change your body in four weeks? Stronger than you think, if you have three things: a good training system, reasonable nutrition rules, and the right attitude to follow them with focus and purpose.
The proposed four-week plan was designed to gain mass in a way that constantly challenges your body and pushes it beyond your comfort zone while shaping your abs and hips. In this case, your body has no choice but to build new muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will "puzzle" your body, and make it change.
Totally modifying your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your life. appearance no shirt.
Plan
The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and press; hands; shoulders and abs. The second also includes four training days, but the workouts are different: chest and back, legs and shoulders, chest and triceps, back and biceps.
Powerful start
The workouts of the first week of the first block are given below. Then the tables show the workouts of the second week of the block. Perform the complexes in order, respecting the number of sets, reps, pace, and the indicated rest periods, so that the beginning of the plan is as effective as possible.
Tempo refers to the number of seconds to complete each phase of an exercise. On the example of the bench press, the first number corresponds to the duration of the lowering phase of the weight, the second to the pause at the bottom of the amplitude, the third number indicates the duration of the weight lift, and finally the fourth to the pause at the top of the amplitude.
Bench Press Example
Tempo 2010 means:
- 2 seconds lower the weight
- 0 seconds rest at the bottom point, that is, immediately return to the starting position
- 1 second lift the weight up
- 0 seconds rest at the top point of the amplitude, that is, immediately lower the barbell down
grand finale
The big difference in the second week of the block is that you will work your chest, back, and arms twice a week. This increase in training volume shocks the body, causing it to build more muscle mass and burn fat. excess fat so you get bigger and leaner at the same time.
Steady progress
The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to keep your body working at its limit. This approach will accelerate the onset of positive changes in your physical form.
Rest
Let's be honest: the proposed four-week plan is very difficult, but otherwise there is no way you can change your body for the better for so long. a short time. It means that good food and quality rest play a key role. Follow the nutritional guidelines below to keep your body hydrated, and try to go to bed early every night.
For building lean muscle mass and gaining a flat stomach, the food you eat is no less important than good program workouts in the gym for men on relief. Follow these four rules to be successful.
Protein
If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow more slowly than you'd like. Due to the lifting of heavy weights, microscopic tears form in the muscles, and it is the protein that heals these wounds and rebuilds a stronger and more voluminous muscle tissue. Try to consume high-quality lean protein in at least fist-sized portions at every meal.
Carbohydrates
You don't have to cut out carbs completely to transform your body. On the contrary, choosing your carbohydrate sources wisely will help you get bigger, stronger, and leaner. Avoid sugar and reduce your intake of fast-digesting carbohydrates like white bread and pasta, which are devoid of the lion's share of their nutrients and fiber. Instead, opt for slow-digesting carbs like sweet potatoes, brown rice, and plenty of nutritious, high-fiber vegetables.
Vegetables
If you don't manage to eat five servings of fruits and vegetables a day according to the famous "five-a-day" system, you are depriving yourself of a lot of vitamins, minerals and other essential nutrients that can give you good health and a lean body. Eat plenty of vegetables of different colors to supply the body with the necessary nutrients after a hard workout. In addition, fiber will prolong the feeling of fullness and stabilize blood sugar levels, so that you will not crave sweets.
Alcohol
For maximum results in four weeks, you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your drive to train hard and eat right. The best option for you is to drink plain water, green tea and black coffee for hydration and antioxidants to help you recover from your workout.
A set of exercises in the gym for men
Block 1: Week 1
Monday Workout: Chest and Back
1. Bench press
Approaches 3 Reps 10 Pace 2010 Rest 60 sec.
Lie down on horizontal bench, grab the bar with a shoulder-width grip. Rest your feet on the floor and tighten your muscles. Lower the bar until it touches your chest, then force it up.
Approaches 3 Reps 10 Pace 2011 Rest 60 sec.
Stand up straight, holding the barbell with an overhand grip shoulder-width apart. Bend forward from the hip joint, but at the same time the chest should be lifted, and the core muscles should be tense. Pull the bar to the body, bending your arms at the elbows, linger at the top point and lower.
3. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2010 Rest 60 sec.
Lie down on incline bench head end up, holding two dumbbells with straight arms directly above the chest. Bend your elbows slightly, then slowly lower your arms to your sides until you feel a stretch in your chest muscles. Reduce pectoral muscles to return to the original position.
4. Thrust of the upper block to the chest on a wide grip
Approaches 3 Reps 10 Pace 2011 Rest 60 sec.
Sit on the simulator, holding the handle with a direct grip at shoulder width. Keeping your chest up and tensing your abs, pull the handle down while bending your elbows. Hold at the bottom for a second and return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, tighten your abs, and press forward with one arm, straightening your elbow. Come back and complete all reps, then change hands.
6. Pullover with a dumbbell
Approaches 3 Reps 10 Pace 4 0 1 0 Rest 60 sec.
Lie on a flat bench with your back pressed firmly against it and holding a dumbbell with both straight arms above your chest. Slowly and in a controlled manner, lower the dumbbell behind your head with straight arms, then lift it up to the starting position.
Wednesday Workout: Legs and Abs
1. Back squat
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight with the bar on your back deltoid muscles Oh. Lifting chest and tensing the muscles of the whole body, bend your knees and lower yourself into a squat as low as possible, while not allowing your knees to fall inward. Push off with your heels and lift yourself up.
2. Romanian traction
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight with a straight grip on the barbell. With your chest up and your core contracted, bend forward into hip joint, sliding the neck along the front of the legs until you feel a stretch in the muscles of the back of the thighs. Climb up.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the simulator correct position, in which the soft roller is located at the bottom of the legs in front. Tighten the muscles in your upper body and lift your feet by straightening your legs. Hold at the top, holding the quadriceps, then return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on the machine and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Keeping the muscles of the body in tension, lower the feet down, bending the legs. Hold at the bottom point, contracting the muscles of the back of the thigh, and return to the starting position.
5. Twisting
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abs and lift your torso off the floor, then crunch as you reach your torso towards your knees. Slowly lower yourself to the floor, keeping your abs tight all the time.
Approaches 3 Time 30 sec. Pace – Rest 60 sec.
Get into a position with your elbows under your shoulders, feet together, hips lifted, and abs and buttocks squeezed so that your body forms a straight line from head to heels. Hold this position without letting your hips sag.
Friday Workout: Biceps and Triceps
1. Reverse lat pulldown
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the simulator, holding the handle reverse grip shoulder width. Raise your chest, tighten your abs and pull the handle down by bending your elbows. Pause for a second at the bottom and return to the starting position.
2. Push-ups on the uneven bars
Approaches 3 Reps 6-10 Pace 2 0 1 0 Rest 60 sec.
Take a position on parallel bars, straightening your arms and crossing your feet behind. Keeping your chest up and tensing your abs, bend your elbows to a 90-degree angle as you lower yourself down. Push up, returning to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand straight, take a dumbbell in each hand, turning your hands palms forward. Press your elbows to your sides and lift the dumbbells to your shoulders. Clench your biceps at the top, then lower the dumbbells to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight, take dumbbells in each hand, holding them behind your head with straight arms. Keeping your elbows pointed straight at the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.
5. Crossover Curl
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand facing the crossover, attach a double rope handle and grab it with a reverse grip. Push your chest up, press your elbows into your body, and bend your arms to shoulder level. Clamp your biceps at the top and lower your arms.
6. Crossover Triceps Extension
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Facing the crossover, grasp the double rope handle attached to the upper pulley with an overhand grip. Raising the chest and pressing the elbows to the body, press, straightening the arms, then slowly return to the starting position.
Saturday Workout: Shoulders and Arms
1. Seated Dumbbell Press
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on an upright bench with a dumbbell in each hand at shoulder height. Keep your chest up and your core tight, and press the dumbbells straight up while straightening your arms. Slowly lower the dumbbells to the starting position.
2. Mahi dumbbells through the sides while sitting
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on an upright bench, grab a light dumbbell in each hand, and bend your elbows slightly. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows, then slowly return to the starting position.
3. EZ Bar Vertical Pull to Chin
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand straight, holding an EZ bar with an overhand grip. With your chest up and your core tight, lift the barbell up to chin height, starting by bending your elbows. Pause at the top, then return the bar in a controlled manner to the starting position.
4. Hanging knee raise
Approaches 3 Reps 10 Pace 1 1 1 1 Rest 60 sec.
Hang on the horizontal bar, grasping it with a direct grip and straightening your legs. Clutching your core, glutes, and keeping your feet together, pull your knees toward your chest. Hold this position, then straighten your legs and return to the starting position.
5. Weighted crunches
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie down on a horizontal bench, holding a dumbbell or plate in front of your chest with bent arms, bend your knees. Engage your upper abs and lift your torso off the bench, then twist upper part body, bringing the torso closer to the knees. Lower yourself slowly.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten the entire press and, due to the work of its lower part, pull your knees to your chest, then tear your pelvis off the floor. Return to starting position.
Block 1: Week 2
Continue building lean muscle and losing belly fat by working out even harder.
With four week 1 workouts under your belt, you may already be starting to feel a little stronger, lighter, and more agile. That is why we are now going to raise the stakes to accelerate your positive progress.
The four workouts of the second week are similar to those of the first. In the same order, you will work out the chest and triceps; legs and press; arms and then shoulders and abs. But for greater efficiency, two big changes have been made to the program. First, you will additionally perform one additional set of the first and second exercises of each complex. Also in the last four exercises of each workout, the number of repetitions increases to 12.
For what? Because now you know how to do these exercises correctly, so increasing the load on the muscles will force your body to build muscle and burn fat even more intensively. Stay focused and keep correct technique performed throughout all four workouts for the fastest results.
Monday: Chest and back
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Bench press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Vertical thrust in tilt | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Breeding dumbbells lying on an incline bench with the head end up | 3 | 12 | 2 0 1 0 | 60 sec. |
| 4. Pull the block down to the widest | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 6. Pullover with a dumbbell | 3 | 12 | 2 0 1 0 | 60 sec. |
Wednesday: Legs and Abs
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Squats | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Romanian traction | 4 | 10 | 2 0 1 0 | 60 sec. |
| 3. Leg extension in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 5. Crunchy | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 45 sec. | - | 60 sec. |
Friday: Biceps and Triceps
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Reverse Lat Pulldown | 4 | 10 | 2 0 1 1 | 60 sec. |
| 2. Push-ups on the uneven bars | 4 | 6-10 | 2 0 1 0 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 4. Extension of arms with a dumbbell for triceps | 3 | 12 | 2 0 1 0 | 60 sec. |
| 5. Crossover Hammer Curl | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Extension of the arms for triceps in the crossover | 3 | 12 | 2 0 1 1 | 60 sec. |
Saturday: Shoulders and Abs
| Exercises | Approaches | repetitions | Pace | Rest |
| 4 | 10 | 2 0 1 0 | 60 sec. | |
| 2. Lifting dumbbells through the sides while sitting | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. EZ-bar vertical link | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Hanging knee raise | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Weighted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Inverted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
Block 2: Week 1
Workout 1: Chest and Back
1. Bench Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench, grab the bar with an overhand grip. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, then jerk it up.
2. Pull the upper block with a wide grip to the chest
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Sit on the simulator, holding the handle with a wide grip, twice as wide as your shoulders. With your chest up and your abs squeezed, pull the handle down by bending your elbows. Hold at the bottom for a second and come back up.
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a bench, take a dumbbell in each hand and hold them at chest level. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.
4. Seated rowing
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine with both hands on the dual handlebars. Keeping your chest up, pull your arms toward your torso from your elbows. Hold the top position and return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, squeeze your core muscles, and straighten your arm with a press motion. Return to starting position and repeat until the end of the set, then change hands.
6. Press with straight arms down in the crossover
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover with both hands on the straight handle. Keeping your chest elevated, pull the bar down to your hips in a slightly arcing path, pause at the bottom, then return to the starting position.
Workout 2: Legs and Shoulders
1. Back squat
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand straight with the bar on the back of your deltoid muscles. Raise your chest, tighten your whole body and bend your knees, squatting as low as possible, while keeping your knees inward. Push off from your heels to rise up.
2. Army press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand straight, holding the bar in front of your chest with an overhand grip. With your chest up and your core tightened, push the bar up over your head while straightening your arms. Lower the bar in a controlled manner, returning to the starting position.
3. Leg extension in the simulator
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the simulator in the correct position: the roller is at the bottom of the front of the shins. Tighten your upper body and lift your feet, extending your knees. Pause at the top to activate your quads and lower your legs back to the starting position.
4. Lifting dumbbells through the sides while sitting
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on an upright bench with dumbbells in both hands with your elbows slightly bent. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows. Then slowly return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the simulator, taking the correct starting position, in which the soft roller is located at the bottom of the lower legs at the back. Keep your torso muscles tense, and lower your feet down, bending your knees. Pause at the bottom point, squeezing the muscles of the back of the thighs, and return to the starting position.
6. EZ Bar Vertical Pull to Chin
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight, grab a barbell with an EZ bar with an overhand grip. Raise your chest, tighten your core, and pull the bar to your chin by bending your elbows. Pause at the top and lower the bar in a controlled manner to the starting position.
Workout 3: Chest and Triceps
1. Bench press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a flat bench with a shoulder-width grip on the bar. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, and jerk it up.
2. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Lie down on an incline bench with two dumbbells straight above your chest. Slightly bend your arms at the elbows and slowly spread them to the sides, until a feeling of tension appears in the muscles of the chest. Return to starting position by contracting your chest muscles.
3. Push-ups on the uneven bars
Sets 4 Reps 6-10 Pace 3 0 1 0 Rest 60 sec.
Take a starting position on parallel bars, straightening your arms and crossing your feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows to a right angle. Push your hands up, returning to the starting position.
4. Incline Dumbbell Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench with dumbbells in both hands at chest level with palms facing out. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.
5. Crossover Triceps Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover and grasp the double rope handle attached to the top pulley with an overhand grip. Raise your chest and press your elbows to your sides, press your arms down, extending your elbows, then slowly return to the starting position.
6. Push-ups
Approaches 4 Reps 10-15 Pace 3 0 1 0 Rest 60 sec.
Stand in an emphasis lying down: put your hands on the floor, shoulders and elbows are on the same line, feet together. Squeeze your core muscles and bring your chest closer to the floor by bending your elbows. Push off the floor with your hands, returning to the starting position.
Workout 4: Back and Biceps
Approaches 4 Reps 6-10 Pace 3 0 1 1 Rest 60 sec.
Hang on the horizontal bar with a reverse grip, hands shoulder-width apart. Squeeze your abs and glutes and, with your chest up, pull your torso up until your chin touches the bar. Hold this position, then slowly return to the starting position.
2. Block pull with a wide grip to the chest on the latissimus dorsi
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Take a starting position on the simulator, holding the handle with a direct grip at shoulder width. With your chest up and tensing your abdominal muscles, pull your arms towards you by bending your elbows. Hold at the bottom for a second and return to the starting position.
3. Lying Dumbbell Row
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, head up, with dumbbells in both hands. Pressing your chest against the bench, pull the dumbbells up, starting the movement by bending your arms at the elbows. Lock at the top point, and lower the dumbbells down, returning to the starting position.
4. Breeding dumbbells lying face down
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench with a light dumbbell in each hand. Press your chest against the bench and raise the dumbbells to the sides, starting from the elbows. Pause at the top position and lower the dumbbells to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight with a dumbbell in each hand with palms facing forward. Pressing your elbows to the body, raise the dumbbells to shoulder level. Clench your biceps at the top, then lower the dumbbells to the starting position.
6. Bending the arms with dumbbells "hammer"
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight, dumbbells in both hands, palms facing each other. Press your elbows firmly to your sides and raise your arms to your shoulders. In the upper position, tighten your biceps, then, extending your arms, return to the starting position.
Block 2: week 2
As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to stress the muscles to keep them growing. These sets, reps, and tempo have also been adjusted so that each set of each workout is slightly more challenging. nervous system and muscles. This means that the second block of the plan is psychologically and physically more difficult, but focus and try to give your best on each set to the best of your ability. And you will be amazed at what results you can achieve in terms of increasing strength, muscle growth and improving body relief.
The last week's workouts are tabulated below, and although they consist of the same exercises in the same order as the first week of the block, the sets and reps are changed here again. This means that every time you enter the gym, you will give your muscles a new stress load that they are not used to, because this is the only way to keep progressing your results.
People of different sex, age, physique come to the gym, and each of them has their own goals and objectives. Some come for voluminous muscles, others want to lose weight and give muscle relief, and for some, the main thing is to increase strength. Accordingly, the training program in the gym for each needs a special one, tailored to his goals and taking into account his level of physical fitness and physique.
Benefits of tailor-made training
If you come to the gym and randomly approach one or the other simulator, then the effect of such exercises will either be barely noticeable, or the opposite of what is expected. Classes without a program are like wandering in the desert without a compass or map. The probability of getting on the right path and achieving your goal in this case is so low that you can only rely on luck.
And if you understand that a training program is necessary, but take the first lesson plan that comes across from the Internet, then it will also be of little use. Engaging in an inappropriate program is not only ineffective, but also dangerous. After all, everyone has their own level of training, a beginner cannot perform the same amount of exercises as an advanced athlete.
A training program specially designed for a specific range of tasks and taking into account the individual characteristics of a person - this is the compass that will show the fastest way to achieve the cherished goal. These programs are compiled by professionals who know all the secrets effective training and actively practice, helping to achieve an ideal physical form for different categories of people involved.
How to choose the right training program
Choose for yourself training plan it is better immediately after the start of visits to the gym, so as not to waste time on random exercises. This is easy to do, because you probably know what result you want to achieve. Training programs presented on our website, allow you to solve a number of different tasks:
preparation for a full-fledged strength training (after a break);
increased endurance;
increase in strength;
fat burning;
drawing of muscular relief;
maintaining the achieved shape.
It is also important to correctly determine your somatotype, because training plans for ectomorphs, mesomorphs and endomorphs have significant differences. The programs contain not only step-by-step descriptions of activities for each day, but also recommendations for nutrition and rest, the implementation of which will make training more effective.
For the fair sex, special training programs have been developed aimed at creating an ideal female figure. After all, men and women, starting to train, pursue absolutely different goals. Girls do not need swung trapeziums, voluminous biceps. In the programs developed for them, more attention is paid to cardio loading, multi-repetition training.
Of course, the creators of training programs for women took into account the desire of many of the fairer sex to pump up beautiful elastic buttocks. This task is made more difficult by the fact that strength exercises on the buttocks along the way lead to the growth of quadricers, and the legs, swung like football players, do not adorn the girls. In the instructions we offer, the exercises are selected so as to avoid this unpleasant side effect. You will learn how to reduce the load on the quadriceps when pumping the gluteal muscles, and get a beautiful curve without pumping the hips.
Features of strength training programs
Arriving at the gym, many beginners first of all begin to pump biceps, which betrays their absolute ignorance in matters of muscle building. Isolation exercises will not make your body athletic, the bulk of the workout should be devoted to basic exercises, only they are able to give the body the necessary load for muscle growth. And if isolation exercises are included in the training plan, then only after completing the base.
For each exercise there is detailed description execution techniques. Its observance is extremely important, because the wrong technique will not only reduce the effectiveness of the exercise to zero, but can also cause injury. Beginning power training according to one of our programs, we also recommend that you contact the instructor in the gym with a request that he put you on the right technique.
To build an athletic body in addition to strength training special nutrition and proper rest are needed. After all, the essence of muscle growth is that at high loads, muscle fibers are injured, and in the healing process they thicken. In order for the restoration of damaged fibers to take place with maximum efficiency, it is necessary to ensure that all the necessary nutrients enter the body and give the muscles a rest. Tips for proper nutrition, rest, reception sports supplements you will also find in the materials of our site.
The training programs presented on our website contain the most effective exercises to achieve various goals. By following them and following all the recommendations, you will achieve the desired effect in the shortest possible time. short time. All materials are created by experts - practice, enjoy the first results and move along the path to excellence with us!
As Jay Cutler said:
Arriving at the gym, many do not know where to start exercising. Either there is no coach, or for some reason he does not suit you, or at the start he asks for money, but they are not always available.
There is so much incomprehensible - unfamiliar ...
First self-study a single "carcass" in the "simulator" and this article will be devoted to.
The first, initial and most important thing is the warm-up. She can not be neglected and do it on the "get off".
The essence of the warm-up is to prepare the body for work and avoid injury.
Joints, ligaments, muscles need to be warmed up, made plastic.
Another important point - the warm-up itself is already an integral part of the workout! Try it - you will see that after the warm-up below, it seems that you have already worked out!
So, a lot of text. Go!
Let's start. As usual in Russia, from the "ass", i.e. we read about the warm-up with a description in Appendix 1. Smart people will read and learn, and fools will give work for trampoints.
Let's move on to Training plan. On initial stage(1-3 weeks) if you do not run away from the gym, which is quite likely, it is enough.
There are slight differences in the exercises for boys and girls, which will be indicated in the text.
This plan is universal. And for full, and for slender, and for boys, and for girls.
If you honestly work on it for 3 weeks, the result will be noticeable. The body will tighten up, a pleasant feeling of muscles will appear (they are still there!), And there will be a desire to continue exercising!
Just do not expect miracles - this is not plastic surgery.
We conditionally divide the carcass into 3 parts: bottom-top-middle.
Today we start from the bottom. Explanations along the way and at the end of the text.
Bottom of the carcass
Carcass top
 |
| Start |
 |
| Finish |
Middle part of the carcass
All. This is enough for the first 3 weeks. If you are not tired - further walk around the gym and just try unfamiliar simulators!
Now the main thing. How to work on this plan.
- The first lesson is to do everything according to the 1st approach. The approach is to perform the 1st exercise 10-15 times. Completed - rested for 1-2 minutes - performed again (this is already the 2nd approach). In no case No need follow the entire training plan and start over. This is completely wrong.
- The first lesson - one approach for all exercises, the second lesson - one or two approaches, the third - two approaches are required, the third - if desired, for those exercises that you like. The second week - all for 2-3 sets. The third week - all 3 approaches.
- The number of repetitions in the approach, 10-15 times. If it's easy 15 - increase the weight. If it doesn't work 10 - lower it. The last repetitions should be given with obvious difficulty, otherwise the result will not. The press is an exception. It must be done "to the limit".
- Rest between sets and exercises 1-2 minutes. At the initial stage, rest a lot and for a long time. Remember that the process of ennobling your "carcass" does not take place during training, but during rest and sleep between classes. Therefore, there is never much rest, and most importantly in this corps de ballet - regularity! Not the intensity of a particular workout.
- You need to do 3 times a week. In one day. For the muscles to recover. It is in the process of rest that the “miracles” of restoring the “carcass” take place. Classic: Mon-Wed-Fri. Tue, Thu - recovery time. Sat, Sun - Same. Next - the next weekly cycle.
- You can start with any "block" of exercises you like: bottom, middle part or top. The main thing is that you do not need to change the exercises in places! "Blocks" - you need.
- No sudden movements. Everything is smooth and neat. One-two raise, one-two-three lower.
- We fill the pauses between exercises with slow, smooth stretches.
Well, that's it for a start.
Don't forget about the warm-up in Appendix 1!
All health and good luck!
Annex 1
Warm up
Everything described below is done 15-20 times.
- Before or after a warm-up, you can 5-10 minutes. exercise bike or treadmill. A jump rope is fine too.
- A bit of self-stretching after Warm-ups don't hurt either!
For discussion and any criticism, I will be grateful.
Sincerely, Denis Chernigov. Master of Sports of Russia in powerlifting, Champion of Russia in bench press. Trainer with 19 years of experience in powerlifting, athletics and rehabilitation physical education.
Special thanks for editing to the personal trainer of the gym, MSMK Evgenia Sukhova,
And also, photo models: fitness and aqua aerobics instructor of the Aquastar club, MS Rossi in sports aerobics, Yulia Voitovich and mountaineering veteran, notorious forum member Yuri Mikhailichenko.
