1 on the first day of exercise. First day at the gym. weekly exercise plan

During the First World War, the US military commissioned Walter Camp to develop a set of exercises to maintain combat fitness, and he proposed a "daily dozen" - short regular workouts, which keep the body healthy and agile, but do not exhaust.

Camp came up with this complex in part because the existing exercises seemed too difficult and boring to him. Another reason was the already familiar idea that modern technology is taking away from people the health and agility that were characteristic of our distant ancestors.

After the war, this set of exercises spread throughout the world. Brochures describing the "daily dozen" sold in millions of copies, as did audiotapes with instructions. The Camp complex became known all over the world.

What is the "daily dozen"

This is a simple workout that should be done easily and with pleasure. It develops flexibility, improves posture, muscle coordination and.

Camp claimed that exercise has a positive effect on work internal organs, in particular the intestines, and also pump cognitive functions, improving brain function.

The "Daily Dozen" is suitable for any adult, but is especially useful for middle-aged people who notice some tightness in the body and sit most of the day.

Daily Dozen Exercises

Exercise 1. Circles with hands

Develops the muscles of the shoulders, back and chest, improves posture.

• Stand straight, raise straight arms to the sides at shoulder level, palms facing up.
• Slowly describe small circles with a diameter of about 15 centimeters with your hands. Most of the movement comes from the shoulders, the tension is felt in their back.
• Perform five circles forward and five back.

Exercise 2. Tilts with hands behind the head

Stretches the abdominal muscles, strengthens the back, improves posture.

• Stand up straight, put your hands behind your head.
• With an exhalation, tilt the body forward to 45 degrees, the neck is in line with the back, look at the floor in front of you.
• With an inhale, straighten up, raise your head.
• Bend back slightly to feel the stretch in your abdominal muscles. The gaze is directed to the ceiling.
• Straighten up. The head stays up.
• Repeat 10 times.

Exercise 3. Hand raise

Develops shoulder strength, strengthens the arch of the foot.

• Stand straight, raise straight arms to the sides at shoulder level, palms pointing down.
• With an inhalation, rise on your toes, raise your arms up 45 degrees.
• With an exhalation, stand on the foot entirely, lower your arms to parallel with the floor.
• Repeat 10 times.

Exercise 4. Deep tilt to the side

Develops the muscles of the shoulders and waist, stimulates the liver and intestines.

• Stand straight, raise your arms to the sides at shoulder level, palms down - this is the starting position.
• Raise your left hand up, lower your right hand down along the body.
• Start tilting to the right from the hips, the right hand crawls along the leg to the knee, the left twists around the head. At the extreme point, the left palm rests on or near the right ear.
• Slowly straighten up, turning your arms to the starting position.
• Make a similar tilt to the other side.
• Repeat 10 times.

Exercise 5. Twisting

Raises and expands chest. Stretches the abdominal muscles.

• Stand up straight, with an inhalation, bend your elbows, place your fists under your armpits.
• Continuing to inhale, take your shoulders back, slightly bend in the thoracic region, expanding the chest, raise your head up and look at the ceiling.

• With an exhalation, move your hands forward, then spread them apart.
• While holding your breath, lean forward until parallel with the floor, take your hands back.

• Straighten up and move your arms forward, and then spread them apart.
• Repeat 10 times.

Exercise 6

Strengthens the arch of the foot, calf and back muscles.

• Stand straight, feet shoulder-width apart, raise your arms to the sides at shoulder level, turn your palms down.
• Inhale as you rise up on your toes.
• As you continue to inhale, lower yourself into a squat.
• Exhale as you rise from the squat.
• Continuing to exhale, lower yourself to a full foot.
• Repeat five times.

Exercise 7. Shoulder rotation

Strengthens the muscles of the shoulders.

• Stand up straight, with an inhalation, raise your shoulders.
• As you continue to inhale, move your shoulders forward.
• Exhale as you lower your shoulders.
• As you continue to exhale, pull your shoulders back.
• Repeat ten times.

Exercise 8

Develops the muscles of the shoulders and chest.

• Stand up straight, arms crossed in front with palms facing you.
• Raise your arms in a circle crosswise (the right palm outlines a circle on the left side, the left - on the right), at the top, turn your palms outward.

• Lower your arms in a circle without crossing them (the right palm draws a circle on the right, and the left palm on the left).

• Repeat five times.
• Lower your arms, don't cross them. The palms are next to the hips.
• In a circle, raise your arms up, turning your palms outward.
• Lower your arms crosswise, turning your palms towards you.
• Repeat five times.

Exercise 9. Head tilts

Strengthens the muscles of the neck, improves control over them.

• Stand up straight, tilt your head forward.
• Tilt your head to the left.
• Tilt your head back.
• Tilt your head to the right.
• Repeat five times.

Exercise 10

Develops the flexibility of the back muscles.

• Stand straight, feet shoulder-width apart, straight arms raise to the sides at shoulder level.
• Bend over, turning your body to the left and bending your right knee. The right hand touches the floor between the legs, the left is extended upward. The head is turned to the ceiling, the gaze is directed to the left hand.
• Return to starting position and repeat on the other side.
• Perform five times on each side.

Exercise 11

Strengthens the back muscles, opens the chest and stretches the abdominal muscles.

• Stand straight, raise your hands above your head and interlace your fingers into the lock, turning your palms to your head. The closer the hands are to the head, the more effective the exercise.
• Lean forward gently. The movement is controlled, without jerks and extreme inclinations.
• Lean to the right.
• Lean back.
• Lean to the left.
• Do five tilts in each direction.

Exercise 12. "Wings"

Strengthens the muscles of the back and shoulders, develops the diaphragm.

• Stand straight, feet together, toes slightly turned outward, arms hanging freely along the body.
• As you inhale, raise your straight arms in front of you.
• As you continue to inhale, extend your arms to the sides.
• As you finish inhaling, raise your arms above your head, palms facing forward.
• As you exhale, bend over, put your hands behind your back and lift. The head is raised, the gaze is directed forward.
• Return to the starting position and repeat the exercise nine more times.

Since the exercises do not cause fatigue and do not require a lot of time, Camp recommended doing them every day at least once, and ideally three times: in the morning, afternoon and evening.

Camp also advised supplementing your workouts with ten hours of outdoor exercise per week (a little less than an hour and a half per day) to maintain health and longevity.

5 two-minute exercises a day - and in a month you have a new body. Here is the 28 day workout plan.Weight loss requires, first of all, a transition to a healthy diet. It provides the body with all essential minerals and vitamins, improves the quality of life.

But an equally important part of the new lifestyle is also physical activity, which will help you achieve the desired result faster. Thanks to these exercises, you figure will change into better side literally in a month! 5 two-minute exercises a day - and in a month you have a new body:

1. Plank.

This universal exercise which trains the muscles of the whole body.

Lie on your stomach, lean on your toes and elbows bent 90 degrees, lift your body off the floor, it should form a straight line.

2. Squats.

Spread your legs shoulder-width apart, raise your arms and stretch in front of you. Keeping your back straight, slowly bend your knees and squat down so that your thighs are parallel to the floor.

Just slowly straighten your knees and return to the starting position. Squats strengthen your torso, enhance fat burning, and shape beautiful thighs, calves, and buttocks.

3. Pose "Dog-Bird".

Get on all fours. Arms straight, knees shoulder-width apart. Gently pull forward right hand and take your left leg back.

Then slowly return to the starting position. Do the exercise for the left arm and right leg.

4. Raise the pelvis.

Lie on your back. Stretch your arms along the body, bend your legs at the knees. When performing the exercise, lean on the entire foot or on the heels.

Raise your pelvis as high as possible. When lifting the pelvis, the head, shoulders, arms and feet are firmly pressed to the floor. Hold for 1-2 seconds in the upper position, then slowly lower the pelvis to its original position.

5. Push-ups.

From the plank position, straighten your arms, linger in this position and return to the original position. If it's hard for you, start doing push-ups from the floor on your knees.

4 week exercise plan.

This plan consists of two workouts.

First workout.

Plank - 1 minute.
Push-ups - 1 minute.
Squats - 2 minutes.
Pose "Dog-Bird" - 1 minute.
Raise the pelvis - 1 minute.

Plank - 1 minute.
Push-ups - 1 minute.
Squats - 2 minutes.
10 second break.

Second workout.

Plank - 3 minutes.
Pose "Dog-Bird" - 3 minutes.

Raise the pelvis - 3 minutes.
Push-ups - 1 minute.

This is the program for the whole month:

First week.

1 day - 1 workout.
Day 2 - 2 workout.
Day 3 - 1 workout.

Day 4 - 2 workout.
Day 5 - 1 workout.
Day 6 - 2 workout.
Day 7 - rest.

Second week.

1 day - 2 training.
Day 2 - 1 workout.
Day 3 - 2 workout.

Day 4 - 1 workout.
Day 5 - 2 workout.
Day 6 - 1 workout.
Day 7 - rest.

During the third week, train according to the plan of the first. As week 4 comes on, use the plan for week 2. 5 two-minute exercises per day, and Do you have your own recipe for such wonderful transformations in a month?

“Hurry up, make people laugh” is a folk wisdom that is relevant at all times. Often this proverb comes to mind when observing beginners in the gym. As a rule, the mistakes they make are typical and easily predictable. Of course, it is unlikely that it will be possible to completely avoid all errors - but it is still possible. To do this, you need to choose a coach for yourself, first study the basic principles, terms, concepts with him, and only then go to the simulators.

An important task of a trainer is to show you the technique of performing various exercises on simulators, help you calculate the load and choose effective exercises. Classes "under supervision" will help you avoid injuries, quickly achieve the desired result.

What is important to know before starting training

It is very important to organize your own. So, between the last meal and classes there should be a break of 1-1.5 hours. After training, it is better to eat after 0.5-1 hour. To not be violated water balance in the body, it is necessary to drink water before, during and after exercise. In addition to internal comfort, external comfort is no less important: it should be comfortable, it should not tighten or dig into your body, it should give you room for action. It is also worth thinking about this in advance.

The most common mistake newbies make is over-enthusiasm. In the gym, a beginner does a lot of exercises on various simulators, trying not to miss anything. This leads to overwork and refusal to train in the future. It is better not to hurry in this matter.

If the exercises were performed correctly, the muscles should hurt a little, stiffness is observed in them. This feeling goes away after 2-4 days. If pain occurs in the joints and spine, you should immediately stop training. If these symptoms are observed, most likely, the exercise technique is incorrect or the weight is chosen incorrectly.

Training must necessarily consist of 3 parts - warm-up, main part, relaxing exercises.

The task of the warm-up is to activate the work of the respiratory and circulatory systems, to warm up the muscles that will be loaded in the main part of the workout. Usually, the main problems for beginners come from ignoring the warm-up (injuries, post-workout discomfort, etc.). The warm-up should last at least 10-15 minutes. It should include at least 5 minutes of cardio on any cardio machine to prepare the heart, a light set of joint gymnastics, dynamic stretching and body weight exercises to prepare the joints.

The task of the main part is to perform exercises for the planned muscle groups. The number of exercises, sets and repetitions depend strictly on individual goals and may vary. In the main part of the training should be 6-8 exercises. Each muscle group should have 1-3 exercises. For beginners, it is important to work out all the muscles in one workout in order to teach your body to move correctly and remember the technique. Exercises are arranged in training according to the principle from complex (multi-joint for large muscle groups) to simple (single-joint for small muscles). At the end of the workout, pay attention to working out the press.

The number of approaches for beginners should not be large - 2-3 approaches in each exercise are enough. The number of repetitions in each approach is 10-12. Rest between sets - until the restoration of breathing and heartbeat. When you feel ready, continue training. On average, rest after each approach is 1.5 minutes.

Let's decipher such concepts as the number of approaches, the number of repetitions. For example, you train your leg muscles by doing the exercise "squat with a barbell on your shoulders." We went to the racks, took the barbell on our shoulders, did 8 squats with it, then put the barbell back. In this case, you did 1 set of 8 reps. You can rest and repeat the exercise 1-2 more times, and then rest again and move on to the next exercise.

The purpose of the third part of the training is to normalize breathing and blood circulation. It is recommended to take 5-10 deep breaths, perform a simple stretching complex and hang on the bar.

In fitness centers, there are 3 types of equipment: these are strength machines, cardio machines and free weights (dumbbells and barbells).

Strength training equipment is needed to work out muscles in an anaerobic mode with the help of weights. On them you give a load to the skeletal muscles. Most of the exercises in the main part of the beginner should be performed on machines. The fact is that a novice athlete still feels bad about his body and does not have that knowledge of the technique of performing exercises that would allow him not to make mistakes. The trajectory of movement in power simulators is thought out in advance, which will allow you to feel your muscles.

Give basically the total load on the body in aerobic mode. On them you train endurance of cardio-vascular system. They are suitable for those who want to lose weight or warm up before a more serious workout.

These are dumbbells and a barbell. There are basic (basic) exercises for each muscle group, and the bulk of the basic exercises are performed using dumbbells and a barbell. In order for your muscles to get the proper load, regardless of the goals, do not forget about this type of equipment. However, free weights should be added gradually. This is especially true for technically complex basic exercises.

Beginner Program Example

Warm-up: 5 minutes on the elliptical trainer and joint gymnastics.

Main part: 8 exercises, each perform in 2-3 sets of 10-12 repetitions.

1. Leg press in the simulator;
2. Leg extension in the simulator;
3. Flexion of the lower leg in the simulator;
4. Traction of the vertical block to the chest;
5. Horizontal block thrust;
6. Press from the chest in the Hammer simulator or push-ups (possible from the knees);
7. Mahi with dumbbells through the sides;
8. Twisting lying.

Cooldown: 15 minutes of cardio and a simple stretch routine.

As the level of fitness, you can replace the leg extension with a more difficult one. basic exercise- lunges in place in the Smith machine, learn the technique of squats in the same machine. Then gradually expand your vocabulary of exercises, mastering the technique of new movements with barbells and dumbbells.

Many beginners think that muscles become stronger and more enduring in training, but this is not at all the case. During training, the whole body receives an impulse in which direction to move, and they themselves occur during rest. For example, you did a workout to lose weight, adipose tissue in this case will be split mainly after training.

From this we conclude: proper nutrition combined with quality rest - this is the key to successful training that brings results.

Good luck in this difficult task - building a figure!

Nowadays, more and more people choose an active lifestyle. And this is a very good trend, since a weak and non-functional body is one of the key factors in the occurrence of various health problems. But, unfortunately, there is a huge gap between deciding and coming to training. The reason for this is embarrassment in front of others (more experienced clients of the fitness club) and the fear of harming yourself. How not to blunder on the first day at the gym? We will give simple but practical advice.

You have your own plan, you came not to show off, but to work on yourself. And ask the coach to give you a tour before class. You get used to the environment, decide where and on what you will do.

Do not get carried away with twisting on the press

The mistake of many beginners is to spend a lot of time and effort on the press, although this is just one muscle. At the initial stages, you need to pay attention to exercises for the entire body. The muscles of the legs and buttocks, the entire shoulder girdle. But not separately to the press.

Don't Split Your Workouts

When you decide to train on one day, for example, only the legs, on the second day - only the gluteal muscles, and on the third - only the back. This approach to dividing workouts is only suitable for those who have been training for a long time. For a beginner in the gym, it is best to organize a workout in which the whole body will be worked out, without dividing into separate exercises for each muscle group. Maintain a symmetrical load on the whole body.

Make a workout plan

It’s even better to have a notebook where you will have exercises written down and what you need to focus on in the execution technique (for example, do not arch your back). Mark in it how many repetitions you completed on which day. If you do not know how to work with the simulator, then ask the trainer. Again, you don't have to watch other people do it. Better let a professional explain.

Exercise with minimal or no weight

Your main task is the correct technique for performing the exercise, and not the degree of weighting. Therefore, the number of repetitions should not be less than 15-20 times. Then your muscles will have time to adapt to the load and not be overloaded. At the initial stage, 2-3 approaches in each exercise are enough.

Training plan

It is important for all beginners to adhere to such a plan at first.

1. Warm up for 5-7 minutes on cardio machines (bike, ellipsoid).
2. Articular gymnastics for 5-10 minutes on all major joints.
3. The main part is 30-40 minutes, where you perform exercises to strengthen different muscle groups on simulators and with free weights (dumbbells, barbells, kettlebells).
4. Cooldown (finishing part): 5-10 minutes of cardio plus light stretching for 5 minutes to relax the muscles and restore heart rate and breathing.

If you've completed the 3-week introductory workout program from American fitness model Jamie Eason and feel like you're ready to take on bigger challenges, this 12-week bodyweight circuit training program is for you. Before you get started, make sure you read Jamie's recommendations for timing, nutrition, and sports supplements.

Circuit training while the child sleeps.

The workout will take 15-20 minutes. You can practice while the baby sleeps during the day, or at another time convenient for you. Perform each complex three times before moving on to the next. Exercises to do one after another, resting 1-2 minutes between circles. The key focus is on technique. In the future, if you want to challenge yourself, push-ups and planks can be performed using a fitball.

Set 1.

Set 2.

Set 3 (all - 10 on each side).

Set 4.

A simple meal plan for the first day

Breakfast

1. Vanilla protein powder - 1 scoop.
2. Unsweetened almond milk- 240 ml. Mix with protein.
3. Whole grain toast - 2 slices.

Snack

1. Protein Cinnamon Baking - 4 small pieces.

Dinner

1. Pizza on a whole wheat bun: 1 toasted bun, 4 tbsp. l. low-sugar pizza sauce, oregano, basil, fennel seeds (to taste), ½ cup fat-free cottage cheese (instead of cheese), 1 tsp. grated parmesan.

Snack

1. ½ cup fat-free cottage cheese, sprinkle with cinnamon, add stevia-based sweetener to taste.
2. 11 almonds.

Dinner

1. 170 g grilled chicken breast.
2. ½ cup black beans.
3. ½ cup mushrooms.
4. ½ cup bell pepper.

Total per day:

1. Calories 1,535
2. Fat 43 g
3. Carbs 151 g
4. Belkov 163