HOW TO WORK IN THE GYM CORRECTLY?

We have selected for you the advice of trainers, proven by time and their personal experience. Let's break them down point by point, and also set the accents that will help you understand how to work out in the gym for girls and how to work out in the gym for men.

Let's start with the simple: what things should you bring with you to workout?

Towel. Most clubs give these out to clients, but a small towel can be brought along and will come in handy for convenience.
Shower supplies, personal hygiene products.
Water bottle.
Gloves for the gym will be useful for fans of the press and in the work with a dumbbell row.
Heart rate monitor. A functional thing, with the help of which you can visually track the result and keep under control the cardiovascular system.
What about the choice of clothing for training?
In fact, there are no rigid frameworks or dress code for the gym. The most important thing to pay attention to when choosing any sportswear is comfort and the right size. Whether it's tights, a sweatshirt for morning jogs in park areas or shorts with wrestling shorts for boxing, the clothes should not constrict movement and prevent air circulation. Choose comfortable clothes made of fabric that is pleasant for the body.

Sportswear is better to choose in specialized stores or departments, so you get high quality and a wide range.

The standard closet for the gym includes:

• T-shirts, T-shirts
• shorts, pants, tights, leggings, cycling shorts (to choose from)
• gloves
• socks
• sneakers

When choosing clothes for the gym, do not stop at too loose models, because dangling edges can cling to the trainers and other equipment. Refuse also from clothes with voluminous details and fittings. If you choose shorts for barbell training, give your preference to the length above the knee, thus you will get rid of discomfort when performing exercises such as squats.

The main component of comfort is the choice of material from which your sportswear is made. It should be moisture and breathable and of good quality. For this purpose, a special "breathable" fabric is suitable, in the composition of which polyester prevails. Cotton is hygroscopic, but contact with a wet T-shirt - not only a feeling is not pleasant, but can lead to colds. In addition, cotton perfectly absorbs odors.

Special synthetic fabrics have moisture-repellent properties, they do not absorb sweat, and take it outside. Sportswear made of the so-called "membrane" is very popular. Its main advantage is that it allows air to pass inside, and the moisture leads outside, thereby regulating the level of humidity and body temperature during active physical activity.

Pay attention to pants with compression properties, they support the muscles during work with heavy weight. In them it is much easier to control the correctness of exercise technique.
Comfortable shoes
The main element of the athlete's closet, whether he is a beginner or a pro, is footwear, efficiency and safety depend on it. Proper sneakers with good support, with joint centering and a rigid, elastic, grooved sole with a shock-absorbing effect, form the basis of posture and successful training. Pay attention to the rigid butt, it is necessary for a secure fixation of the foot. Sneakers should be well ventilated, for this purpose mesh inserts are used.

Often a new set of comfortable sportswear becomes a great incentive to start regular sports activities. The most important thing - do not stop, then the result will not make you wait!

Exercise
We have chosen the clothes, now let's talk about the stages of training and find out what the structure of each session consists of.

Warm-up

Any physical activity should start with a warm-up. Warming up exercises prepare the muscles for the upcoming load and reduce the likelihood of injury. Muscles become more elastic after warming up and respond better to the movements in the exercises. One of the most popular ways of warming up is cardio exercise. It requires at least five minutes of work on one of the exercise machines of your choice: treadmill, bicycle, stepper.
Preparing the joints for work
After warming up on a cardio machine, you need to warm up your joints. You should start with your head, working your way down to your feet. Tilt your head and turn it in different directions, but do not tilt it back. You should not rotate it either because of the high risk of injury. After that, pull your shoulders up and down. Swing your arms, starting at the shoulder joints and then at the elbows. Go lower and rotate the torso and pelvis. Finish preparing the joints for training should be knee and ankle joints.

Before you start working on the machines, consult a trainer at the gym to find out how to use them, how to use them, and how to use them.