20 mistakes beginners have their way in the gyms!

20 mistakes beginners have their way in the gyms!

Fitness training is the best way to achieve the look you've always wanted, strong physical and mental health. But many of those who are just beginning to visit the gyms "fall" into the junior's mistakes. About beginner fitness training errors, here is the next article.

20 mistakes beginners have their way in the gyms!
20 mistakes beginners have their way in the gyms!

For you, we collected 20 common mistakes made by beginners trainees. If you succeeded in avoiding them, it is likely that it will be the beginning of a "wonderful friendship" between you and regular fitness training, which has almost no end to the benefits inherent in it: required appearance and weight maintenance , low cholesterol level , self-confidence, a strong heart and circulatory system, muscles. Strong and so on ...

1. Sitting incorrectly on training devices

You should be aware that for almost all different physical training devices there are back supports. You should stick the back to these supports and keep your back straight during effort and rest. If your back is not completely straight during the effort, it will be a great burden on the vertebrae, which can lead to pain and injuries.

2. Good adherence to the props of the aerobic exercise equipment

Fixed walking trails and "skiing" gear are equipped with props whose goal is not to lose your balance during training. These supports are usually from the front or the sides. But be aware, if you find yourself leaning against it during aerobic training, you are actually "cheating" and transferring part of the effort to your hands, thereby reducing the burden on the most important muscles in these exercises - legs, back and abdomen. It is recommended to hold it lightly and touch it with the tips of the fingers, but without receiving support from it for your weight.

3. Reading during aerobic training

Many people who train on hiking trails in gyms read newspapers or books during training. Reading causes you to lose focus, which can lead to the fall, usually accompanied by imperfect positions during training because of the need to look carefully at the newspaper or book. Therefore, it is preferable to leave her at home.

4. Walk with weights

Carrying heavyweights during exercise causes a lot of pressure on the knees, back and various joints. Avoid this, as this may cause you to break the effort. Leave the weights for your strength training.

5. The belief that aerobic exercise is sufficient on its own

this is not true. Aerobic exercise is a very important component of training and stimulating the heart, lungs and blood circulation. But let's not forget about strength training. Strength exercises are very important to maintain the muscle mass that serves you in your daily life. Strength training is also very important to maintain strong bones and good stability for many years.

6. Speed ​​in carrying out exercises

Increased speed in carrying out strength training increases blood pressure and the chances of injury later, and it greatly reduces the effectiveness of these exercises. Exercise should be performed slowly, breathing while relaxing and exhaling while doing the effort. Maintain a 2-3-second pace between each exercise.

7. Incorrect abdominal muscle exercises

Many of the trainees tolerate everything related to abdominal muscle exercises, even when it comes to equipment designed for that. They perform "half exercise" by bending the neck area to the chest area. The effective range of movement for abdominal muscle exercises should be where the upper body is fully bent to the waist. Focus and be sure to ensure that the only muscle that exerts effort is the abdominal muscle and not other areas such as the back and shoulders.

8. Tilt the head forward within back exercises

The back exercises in each fitness facility, which includes a bar pushed down from a sitting position (to simulate the stress exercises) may cause pain in the neck, for those who tilt their head forward and pull the penis back behind. While doing the effort, you may put a strain on the vertebrae. Pull the penis below the chest area, not to the back of the head.

9. Increase the weight of the resistance

Be careful not to overburden the resistance in different devices - at the expense of the full range of motion. In this case, you simply do not occupy all of the muscular units of the muscle and exercise loses its potency. Be sure to handle weights that allow you to perform the full range of motion. Ask the gym instructor for help explaining to you what exactly the movement is and how to implement it.

10. Doing stretching exercises before heating

Do not stretching exercises before heating. In this case, you are at risk of tearing muscle tissue. At the beginning of the training, heating should be done for 10 to 15 minutes or more, and only after that are stretching exercises performed, before beginning the physical exercise.

11. Jumping during stretching exercises

During muscle stretching exercises before or after exercise, jumping is prohibited. The body must be completely stationary during stretching exercises to prevent muscle injuries.

12. Not to drink during training

Make sure to drink during training, so that your muscles get the fluids necessary for their movement to prevent cramps or pain in them. Moreover, the body loses a lot of fluids during training, which can lead to dehydration.

13. The old exercises

As sports and fitness research continues to progress and evolve, make sure to drop out on the various exercises that you learned in elementary and secondary school. Many of them may be harmful and are no longer recommended by fitness trainers. The gym instructor should be consulted about every exercise you do, as he will tell you if it is appropriate and recommended.

14. "Routine" (yes ... routine)

Routine is one of the biggest enemies of fitness training for two main reasons: The first is muscle recovery, when the muscles perform the same movements, over time the exercise becomes less effective. Each muscle needs to make changes and updates to the exercises you do, to "surprise" it and to operate different parts of it.

The second reason for the danger inherent in the routine is simply boredom. The moment you get bored with physical exercise, you condemn her to death. Be sure to update the exercises you do, it is also preferable to change the gym that you are training in from time to time and do everything in your power to avoid boring and challenging exercises without routine.

15. Looking for a quick fix

People are always looking tirelessly for quick fixes - especially in sports, fitness and diet . There is no greater error. Care should be taken to train for at least four hours a week to achieve results and wait for about two months until you start seeing real results, whether in increasing muscle mass or during healthy, regular and disciplined training that aims to reduce weight .

16. Work out at the end of the week 

Many of the exercisers do exercises only on the weekends and do not distribute them all week. This is a big mistake because that causes a great burden on the muscles, tendons and bones during intense training days and on days when exercise is not done (from Sunday to Wednesday or Thursday) the body is completely ineffective. A week of workout routine should be followed so that every muscle has a 48 to 72 hour rest period between training.

17. Excess training from the start

Do you join the gyms and fill you with great enthusiasm? Be sure to start with a very moderate activity and gradually increase the voltage curve. Many of those who show enthusiasm at the beginning of the exercises very quickly reach the orthopedic doctor ...

18. Never warm up before training

Never warm up at the beginning of training. The cardiovascular system must be prepared for activity, the muscles must be warm before the effort and the body temperature should rise slightly. About five to ten minutes of heating should be done before physical exercise .

19. Not relaxing the body and muscles

At the end of the training, you should perform a milder activity at a reduced pace, for at least ten minutes. To allow the temperature to decrease moderately in the muscles, which prevents cramps.

20. Forget about exercising is fun

Dear trainees, do not forget that fitness training should be fun. This is not always boring. Bring with you music that you can listen to, wear beautiful clothes and "go out for fun." Such an approach ensures that training will remain motivated for many years.