COMMON MISTAKES OF WOMEN IN THE GYM.1 photos

More and more girls, women are starting to work out in the gym. Whether he is not the care of the coach, or because of a lack of information, women make a number of mistakes in their classes. This article lists the most popular errors that are worth paying attention to.

1. Repeat the same exercises every day. During exercise, the muscles are very tired. And they need time to recover. Each muscle group should be given time to rest (at least 48 hours) between exercises. Experienced trainers advise to train different muscle groups 1 time per week.

2. Do not drink water. During a hard workout, water is removed from the body. And if its reserves are not restored, then you will get tired very quickly. The benefits of water in the human body & ndash; invaluable. As an example, water flushes out toxins and harmful substances from the body, keeps joints healthy and, not least, during a workout reduces the likelihood of fainting or dizziness.

3. Excessive cardio workouts. It is a common misconception that prolonged cardio workouts help keep fit. During such occupations, a large amount of cortisol is secreted in the body, which leads to the destruction of muscle tissue. It is known that the metabolic rate depends on the size of the muscle mass (the smaller the mass, the less the metabolism). Trainers are advised to do cardio 3–4 times a week. As for the duration, it is about 40 minutes. But it is worth noting that for each person this time may be different ..

4. Fear of strength training. Many women are simply confident that if they lift weights, they will become quite & laquo; big & raquo ;. But it is not. Strength training will help to get the desired relief muscles of the legs, a flat stomach, elastic buttocks & ndash; in general, an excellent and attractive body. If you do exercises with weights during training, then more calories will be burned.

5. Try not to sweat. Sweat sweating while exercising & ndash; This is a completely normal natural process. And do not worry about your make-up or appearance. This is all the same gym.

6. Use of perfume. First of all, it is rude to other people in the gym. Often, athletes have to experience oxygen starvation and sharp odors from perfumes only worsen the situation. There are people who are very sensitive to different flavors. They may have an allergic reaction to harsh perfumes or they will become ill ..

7. Not the correct technique for doing the exercise. “Vertical thrust with a wide grip”. Many women try only to pull the neck down with their hands and push too low (reaching the level of the abdomen). This is not true. The correct technique is as follows: it is necessary to grasp the neck a little wider than the shoulders and tighten the neck to a level slightly higher than the chest. The body should lean back a little as it drags down. Another helpful tip & ndash; Do not try to grab the fingerboard tightly. This will ease the strain on your biceps. Try to pull the shoulder blades out and pull the chest forward ..

8. Great load on the abdominals. You can not lose a layer of fat on the abdomen, training the press (abdominal muscles). If you engage in the development of the press, you will only create the appearance of a dense abdomen. To reduce the fat layer, you must clearly follow a diet and conduct cardio workouts ..

9. Disuse of protein after exercise. Protein is needed for muscle recovery after exercise. The body of each woman is individual. Therefore, you need to consult with a nutritionist or trainer in order to establish the amount of carbohydrates, fats, glutamine and, of course, protein needed after exercise.

10. The most common mistake of women & ndash; This is an exercise exercise "Tilts toward" & raquo ;. Such an exercise, in fact, provides a completely undesirable effect & ndash; expands the waist. Remember, you can not reduce the layer of fat by pumping up the muscles that are under it.