Ineffective exercises in the gym
Ineffective exercises in the gym
Not all exercises that are performed in the gym are really beneficial. It is better to spend energy on really effective exercises than to do the following in vain:
squats on the Smith machine. Due to the fact that the bar moves along one trajectory, the load on the muscles of the legs is significantly reduced. This exercise can be replaced with regular barbell squats with less weight;
abductor exercise. In fact, it does not help to get rid of fat on the inside of the thigh. Instead of this exercise, it is better to perform lunges with a barbell or without weighting;
straightening arms with a dumbbell along the body in an inclination. A large projectile weight does not allow you to do many repetitions, and a small weight will not help pump up the triceps. It is best to replace this exercise with push-ups on the uneven bars, which will help to work out all the muscles of the upper body;
shadow boxing with weights. Using a large weight increases the trauma, and a small weight does not give the desired result. If you want to pump up your arms, it’s better to do pull-ups;
medicine ball squats. This version of this exercise only makes it traumatic. It is better to replace it with regular squats from the floor with arms crossed on the shoulders.
If you are in doubt about how to properly train and perform any exercise, it is better to consult a trainer. Even if you did not pay for the services of an instructor, there is always a trainer on duty in the gym who you can contact. Performing the exercise incorrectly can result in serious injury.
Sample training program
An effective gym workout program looks something like this:
- Warm-up - helps prevent injury. Lasts about 5-10 minutes.
- Torso twists - improve blood circulation and help to work out the waist. During the workout, it is recommended to do 5-8 approaches with the maximum possible number of repetitions.
- Squats with a barbell - for loading the muscles of the legs and buttocks.
- Bench press from a prone position - works out the triceps, deltoid and pectoral muscles.
- Pull-ups to the chin area - for the work of the shoulder girdle.
- Rope extension - helps to tighten the skin on the arms and make the shoulders more prominent.
- Lifting the legs in a hanging position on the horizontal bar - the load on the press and buttocks.
- Lunges with dumbbells - work out the outer and inner thighs.
- Squats with a dumbbell between the legs (legs wide apart) - for the buttocks.
- Intense cardio. It can be interval running, sprinting, running with acceleration. Duration about 15-20 minutes.
- Stretching. It is necessary to relax all the muscles that were worked out during the workout.
Gym workouts and nutrition
Regular exercise in the gym will help you strengthen your muscles in any case, but losing weight will be more effective if you combine it with a balanced diet.
This is not about a diet - fasting is harmful, especially with high physical exertion. However, overeating should also be avoided. Here are some nutritional tips to follow:
- do not skip breakfast, as it starts the intestines and energizes for the whole day;
- follow the 25-50-25 principle (25% of calories for breakfast and dinner, 50% for lunch);
- protein meal 2-3 hours before training;
- consume more plant fiber;
- the body needs the right fats - Omega-3 and Omega-6, which can be obtained from fish;
- a full meal 1-1.5 hours after training;
- you need to drink more water. The daily norm is 2-2.5 liters.
To make your workouts in the gym effective, combine strength and cardio loads, work on all muscle groups and follow the exercise technique. Do not forget about a balanced diet, which will help you improve your results and get ready for the beach season faster.
https://maxgymla.com/