first step is to choose your working weight most common mistake novice bodybuilders and bodybuilders - a job training with very heavy weights because of the embarrassment caused by the light-weights. Note that you need only to train with weights fit your physical form. training with more weight can lead you to injury. Next, consider how to find the right weight for you bar or dumbbells, etc. This is not difficult, but to carry out the selection of your working weight better with an experienced instructor who will follow the correct exercises and to insure you. Take the bar bar or light dumbbells and gradually increase the weight of burdens - working for you the weight is, the one with which you can perform at least 8, but no more than 12 repetitions. All results must be written in your training diary. Also remember that your ligaments, and the body as a whole is not yet ready for the big training load, so do not overreach in training, perform exercises not quantity but on quality, try to focus on the exercise equipment. This will reduce the risk of personal injury to a minimum.
learn the proper technique of exercise you should be aware that many simulator halls do exercises wrong, you should not see and copy their techniques. It is best to turn to the instructor and asked to explain or show you the correct technique exercises. Or look at this website in the exercises where the photos and video tutorials with proper technique exercises.
Muscles do not grow during training, and during the rest after the workout exercises gives impetus to the growth of muscles, and the rest depends on literacy, nutrition and adequate rest. Spend much time in the room did not need training should last no more than one and a half hours. After a training session, you need to consume the right food rich in proteins and carbohydrates. As much rest and sleep at least 8-9 hours.
workout plan for beginners Quadriceps: leg press 2 x 15, 2 x 8.12 3 x
Leg Extension 8.12 hamstrings: leg curls 1 x 15, 2 x 8 - 12
Chest: Bench Press 1 x 15, 3 x 8.12 information on the simulator 2 x 12.8
Shoulders: standing press 1 x 15, 2 x 8.12 thrust to the chin 1 x 15, 2 x 8.12
Back: draft on the block to the bottom of 1 x 15, 2 x 8.12 3 x 15 hyper extension
Biceps: EZ-bar lift 1 x 15, 2 x 8.12 Triceps: press on the block to the bottom of 1 x 15, 2 x 8.12 Spawn: rise on the toes 1 x 15, 3 x 8.12 Press: curl 3 x 15