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Errors are new to the gym
| To do with his body, build muscles, become a bodybuilder - all similar wording of one question, which asked almost every day. And the question is whether it is time to go I do in a gym. Go, of course - no problem, and the first months the result will surely be felt. Although this is not a fact. Yes, and newcomers from injury are not insured, because not everyone knows, not all are aware. It is from such mistakes and would like to save MirSovetov beginners who wanted to go workout in the gym. It will be ten typical, ie, the most common mistakes for beginners, but you should be able to add a list of examples of their mistakes, leaving them in the comments and advice on this item. Mistake number one. The program champion Many newcomers come to the gym "theoretically savvy," that is, having read the literature of those whom they consider authorities in bodybuilding. This in itself is not bad, especially nice if they read what you need. But many admit the same error: The program takes some well-known athlete in bringing success (Coleman Schwarzenegger or the same) and begin to engage on it. The logic is simple: if you help him - and I can help. However, according to MirSovetov, there does not take into account three important factors. First, serious athletes are constantly changing their programs, they are gaining weight, then dried. The program for any period in your hands? Second, any athlete - is first and foremost, a man with his body type. A person such as abdominal (fat man) well, does not fit Shvartsovskaya program, which was the type of muscle. And finally, the third most important thing. Let's not mince words - in the professional bodybuilding, but the real success stories come from chemists. No matter how well-known athletes have cried about his virginal purity of the steroids, it is a lie pure water. They are chemists. And they have a program designed for combination with steroid therapy. I will not give a moral evaluation of this fact, everyone is entitled to decide that for him the better, but it is useless to engage in the program Schwartz, and exercise a normal diet and supplements. Mistake number two. The more - the better To make the muscle grow faster, they need to pump. It is logical. What would they have grown even faster, they have to pump even more. It is logical? No. Then wedge any other laws. What is muscle growth? In training you lift large, unusual for you in real life, weight gain. This causes muscle microtrauma - tiny tears of muscle fibers. Hence, the pain, because any injury - it hurts. Tearing your fiber, you get out of the room. Eat. Sleep. During the meal, you give your body the building material for recovery of fibers. At night, this night is a process of growth. Pre-stored building materials - amino acids and proteins - the body envelops the damaged fibers. They are overgrown and ... becoming thicker. Here is thicker thicker there, suddenly, the whole muscle is gaining volume. Growth. However, the body must have time to heal wounds. If the micro will start to appear all too often, they will not have time to run wild. Yes, even MirSovetov would like to warn you: the body, which can not heal itself, fall into a state of stress. So - could fail the basic functions. As a consequence - depressed mood, reduced resistance to viruses and bacteria, constant fatigue, and most importantly - no growth! Empirically established that the optimal number of workouts per week - 2-3. Will no longer search. A natural training guru Mike Mentzer insisted on a more prolonged periods of time. What will be best for you can only be determined empirically, but remember the main thing: too much - it's worse than the shortfall. Mistake number three. After the training is useful to drink beer There is a myth that beer after the gym possible and even necessary, because it contains the energy-rich carbohydrates. Oh-oh-oh ... How many years have passed, and I hear this myth. I do not know where it went - say from the classical Olympic weightlifting since the Soviet Union. I doubt it, but it does not matter. Beer after a workout - this is a sure way to the hospital bed. Let's start with the fact that the carbohydrates in the drink really is. But the trouble is - they are complex. And their bodies break down easy. It is better to send a erundovinu the reserve (ie, fat) than to get energy from it. You want to become a proud owner of a beer belly? I doubt it. But it's not so bad, or rather one-tenth. MirSovetov emphasizes that a major risk factor - is that in training your heart lies an enormous burden. And the need for something to do with alcohol after the stress of the force of your home will not add muscle. I am familiar with the prime example: the year a young man, indulging in beer after a rocking, fell ill with a heart. You need it? Mistake number four. The main thing - the lessons in the hall No, in the gym you get only 30% (!) From the overall success of the growth. The rest is for sleep and meals. How to grow muscle, I have already explained in paragraph 2, to dwell in detail on this I will not. Let me just say that do not overestimate your workout and do not forget to eat properly and sleep a lot! Mistake number five. From the protein, creatine and anabolic steroids have become impotent The big problem is the inability to start bodybuilding steroids differ from dietary supplements. Let's see. Any food additive, a part of sports nutrition, be it protein, creatine and amino acids act indirectly. As mentioned in the pages of MirSovetov, sports nutrition gives the body extra, easily digestible material for growth, as well as additional sources of energy for training in the gym. Steroids (aka steroids) hit in the forehead, raising the level of the male hormone testosterone. The higher this level, the easier it is on the rise. And so. If the indirect additives from the body does not arise any problems (it is either possess them or just pass through itself), then with a "frontal attack" is much more complicated. Anabolic steroids churning hormones, and body problems begin. Not everyone and not always. But it happens often. Including problems with potency. Mistake number 6. The main thing - not a technique, and the weight! Oh, how many young guys chasing weight. Spitting on the number of repetitions, to spit on the technique of execution, just to raise the bar just to shake cherished the masses! Well what can I say? You'll wallow for long. Technique was invented not in vain, observing it, you load a precisely those muscles that you need and get rid of excess loads vulnerabilities, such as back or knee. Mistake number 7. I can cope with the bar itself! The error seems small, but it is so common among beginners, I decided to stop for her attention. Most of shyness, many newcomers have come to the gym, do not want to ask someone to insure on a bar, with bench press and a number of other exercises. It can not be done in any case! In my life I took off the bar from three would-be athletes gasping for breath, and once (which is really hiding the fact) it was removed from me. It was a very long time, yet when he began to engage in trenazherke. But always remember that moment when the room is unoccupied, the bar reset nowhere, and the strength to keep it is running out. Since then, my survival instinct once and crushed my then-shy novice athlete! In addition to safety, we advise to remember yet another important aspect. Any exercise, unless it is a warm-up, to do all the way up to the limit. Especially the base, which includes a bench press. So without any help you just do not get to last time, when the harvest is the last effort, and really laid out in full. Mistake number 8. Sex and directly interfere with training Error based on the fact that the amount of testosterone in the body is limited. This is another funny misconception that I've met in my life. Indeed, the testosterone - the hormone of the male and, in addition to muscle growth, is responsible also for the potency. So we can assume that not having sex, we will save more capacity to the gym. But the assumption is incorrect. The fact that the body is such a thing as hormones. It is supported by more or less evenly and at a specified level. If something somewhere lose anything, the body immediately restore their reserves, utilizing reserves. And with good food, good sleep and just a healthy lifestyle will be reserves. In contrast, if not to engage in sex, the overall level of testosterone starts to decline, as unnecessary. And we do not need it. Bottom line: have sex on your health! Mistake number 9. To lose weight, you need to eat a little Actual question for those of typhoid type, and the drying step. I must say that you are fasting will accomplish nothing. As soon as the body does not have enough resources, he immediately slows your metabolism to conserve. You become listless, apathetic, prone to disease (immune system also requires resources for maintenance). Moreover, the food we do eat, tries to go to the store - who knows what. Maybe ahead of hunger? That is, we reverse. No, there is a need. Simply, there is deliberate - a low-calorie foods. For example, fiber (vegetables). And no chocolates under the pillow! The body is lost: like the food there, but nothing to delay the abdomen - all in! In general, there is a way to iron. Exactly a month exclude all sugar from the diet. Can you? By the way, do not forget that with the loss of body fat, you will inevitably lose and muscle. As well as strength. Mistake number 10. For a month I will Schwarzenegger! This is a common mistake among beginners who are in a short period of training at the gym want to see on a fairly immediate and significant increase in muscle mass. And not getting what they expected, they say that rocking chair - it is nonsense, and throw further trips to the gym. Bodybuilding - Sport for the patient. It results do not come the next morning. However, in the first year will see the progress. Wait! The most important thing was to progress. When the weight and the weight though slowly but surely growing - it is the main sign that you're doing everything right and move forward. Good luck! | |
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