In what sequence to pump the muscles of the body. Basic exercises in bodybuilding

In ten days, a figure like a fashion model - truth or empty words? If you do weight loss exercises without mistakes, you definitely won’t waste your time! The group exercise instructor named the top 9 mistakes that almost everyone makes on the way to losing weight.

1. If a man fights his laziness in the gym, then a woman fights nature

The next “wacky” trousers bought six months ago are again (!) too small, my husband sarcastically compares which of us has a bigger belly, and for some reason the mirrors in stores disgustingly stretch the silhouette not upward, but outwards... You understand that something needs to be done , and you begin to radically change yourself. Moreover, if such a moment has come, you are ready to do everything just to fit into those same “crazy” trousers.

Fitness director at Fitnessservice

Do not forget to take into account the physiology of our body. Slavic women (unlike southern women) have a higher amount of estrogen hormones and progesterones, which encourage the storage of adipose tissue. That’s why we gain weight in different ways and the proportion of fat tissue compared to muscle tissue in our women is higher. And this thriftiness will always haunt us, no matter how much we fight it. But many of us forget about this (or don’t know) and begin to mold ourselves into a new one completely randomly, making mistakes that often slow us down on the path to the ideal.

2. In ten days, the figure is like that of a fashion model

“Now many magazines offer magical sets of exercises that can make your figure almost perfect in 10 (maximum 14) days. Headlines like: “Flat belly in 10 days”, “ 12 days for perfect buttocks", "Legs in a week" simply did not allow me to sleep peacefully. And I decided! Yes, I did exactly everything that was recommended, but, alas, even in a month I did not become anything like Crawford. All my excitement has disappeared somewhere, and now I don’t even have enough willpower to refuse a piece of cake...”

Such advertising promises are not empty words except for women who do not have any special problems with their figure, but have slightly lost their usual shape. That is if your butt has become half a size heavier due to the accumulation of holidays(which previously suited you completely), you can easily get in shape after a set of exercises for weight loss. But if you have not been happy with everything for a long time and after a long period of sports “downtime” you want to completely get your body in order, 10 days will clearly not be enough.

The fact is that if you are not used to working out for weight loss, then first of all you will have to learn how to coordinate movements, so that exactly the right muscle is tensed. That is, first you will work on the so-called relationship between nerves and muscles. A it just takes a month! And waiting for results earlier is simply pointless.

Our body is designed this way, and you can’t fool it. Therefore, it is a big mistake for those who want to lose weight to back down only after a month of weight loss training, because the body is just “tuned” to correct itself. You just need to endure this period in order to get visible results, and for some it will even take six months or a year. To be fair, it must be said: naturally, if you start out very actively work the abdominal muscles with the goal of making yourself “cubes” in a short time - this is real, but don’t forget - you need more lose weight and lose excess belly fat! After all, “cubes” may well appear, but... under the fat layer, and no one will see them.

Personal trainer

Is it true that the most effective way to lose weight is to run and limit your diet? NO! The most effective way to lose weight is to combine cardio and strength training, as well as create a small calorie deficit in your diet. Running without strength training will cause you to lose fat along with your muscles, lose tone, and slow your metabolism.

3. The more training you do to lose weight, the better the effect.

“I train a lot, regularly go to all classes (shaping, exercise bikes and strength training), spend two to three hours in the gym, and strictly limit myself in nutrition. At first, everything seemed to be fine - I was glad that the weight was falling, things were getting bigger. But the euphoria quickly ended: now I see that I have lost a little weight, and lately the weight has generally seemed to be stuck in place. Moreover, I feel terrible, I constantly feel weak - I don’t have the strength to lift dumbbells ... "

Yes, playing sports, but in moderation, is healthy, but you shouldn’t push yourself through grueling workouts to the point of exhaustion. It is enough to exercise about three times a week, maximum five - after all, even professional athletes have two days off a week! And breaks are needed in order to restore the body (this is called supercompensation), otherwise you will simply be “stuck in place.” In case of overload, the result may be very unexpected.

After 45 minute run(or other similar loads) a normal woman no longer has enough strength for a quality workout in the gym.

Why can’t you “overload” your body with exercises to lose weight?

1. The body does not have time to recover (at least 48 hours of rest are required to restore energy).
2. Possible injury.
3. General feeling of fatigue, reluctance to exercise.
4. Stopping overall progress in physical development.

As a result, you can end up with a sagging body and saggy skin. In addition, immune system proteins and blood proteins are destroyed. And if weight loss occurs due to loss of water (with which all useful substances are washed out), the water-electrolyte balance at the cellular level is disrupted, which leads to osteoporosis and heart problems. And since your main task is to maintain health, you need to approach the issue of training wisely and focus not only on total weight loss, but also on changing body composition, reducing fat and strengthening muscles.

A set of exercises for weight loss

Exercises for losing weight on your arms

• ​Back extension on a fitball

Exercises to lose weight and strengthen your back and shoulders

Exercises for losing weight on thighs and buttocks

Exercises for losing weight and strengthening arms and shoulders, buttocks, calf muscles

Exercises for losing weight and strengthening the muscles of the neck and back

4. Go to the gym - no earlier than six months after giving birth

“During pregnancy, I gained a little weight, and naively believed that after the birth of the child I would again become “thin and ringing.” In addition, after giving birth, my desire to be attractive became terribly intensified. And when it turned out that the “extra” eight kilograms had not disappeared, I rushed to the gym as fast as I could. But my mother categorically forbade me to go to classes - she explained that I could play sports in 4-5 months at best, because my body was not ready yet, and my milk might disappear. I had to wait..."

Not entirely true. For example, in the case of a caesarean section, the indication: “no earlier than six months later” is mandatory. In general, you can start getting in shape as early as six weeks after giving birth. True, provided that there are no postpartum pathologies. To do this, you need permission from a gynecologist, because not everyone has an easy birth.

However, you need to know that the hormone relaxin (it is produced during pregnancy in order to soften ligaments, tendons, so that the pelvic bones move apart) continues to act in a woman’s body for a whole year! Therefore, you should not force the load, especially for nursing mothers. For them, the most important thing is to give the child a good mood and have the strength to raise him. But there is no need to be afraid of decreasing milk supply. On the contrary, lactation can even increase, the main thing is the correct diet and sufficient fluid both before and after training.

In any case, keep in mind that the tendons are still softened, so the load should be shockless, non-jumping, give priority to:

• stepping movements (walking, walking up stairs;
• if on simulators, then on a bicycle, cross-country or skis),
• It is advisable to do weight loss exercises from the starting position sitting, lying down, and if standing, then without weights.

But it’s better to hold off on aerobics and shaping for now. Since the goal of training after childbirth is to accumulate energy (after all, the baby has added stress to you) and to recover as quickly as possible, you should exercise no more than twice a week. Three or four times is too much, because all the energy will be spent on restoring the body. As a result, you can only achieve overwork and reluctance to both train and communicate with the child.

5. To “make” a beautiful belly, you need to pump up your abs every day

“After the birth of the child, I was left with quite impressive tummy. At first I was not very worried about this, but then my husband began to make fun of me about this in a very offensive way. My problem immediately turned into a complex, and I began to actively pump up my abs - not just every day, but sometimes twice a day. I seem to have lost my belly, but I can’t train anymore - my back hurts a lot, I’m going for treatment. I don’t know what to do next, I was going to abdominal exercises add and exercises for hips. And now I’m afraid.”

Working out your abs every day is wrong, and after such “one-sided” loads, back problems are not surprising. Moreover, if you pump only the abs, forgetting about everything else, especially the back, the abdominal muscles contract, and the back (which has untrained, and therefore weaker muscles) rounds in such a way that it becomes hunchbacked. Not only is it unsightly, but poor posture can lead to many health problems.

Pump up your abs for weight loss

Firstly, there must be at least one day of rest between training certain muscles, because they need 48 hours to recover. Otherwise, there will be absolutely no progress - a tired muscle will not improve.

Secondly, necessary train different muscles:

1. If one day you train your legs.
2. In the second - for example, the back and chest, so that there is no imbalance (these are antagonistic muscles that are located on different sides).
3. Then give your back and chest muscles a rest, and work on your shoulders or stomach. If you do exercises for the legs once a week, then the second time - definitely for the upper body. Ideally, one muscle group should be loaded no more than twice a week. And you should completely forget about random training every day!

6. Certain exercises for weight loss can pump up your breasts.

“I just can’t find the right set of exercises for breast enlargement. After giving birth, my breasts lost their former elasticity, and in general, they seemed to become smaller. And I want everything again as it was. A friend told me what exercises I need to do to enlarge it a little (she found them in some magazine), but they don’t help me. Now I go to the gym, I try to train my chest muscles as much as possible, but it seems to me that it has only gotten worse - it (breasts) continues to shrink!”

It is a myth. You can only pump up your breasts with silicone. If after childbirth the breasts have lost their elasticity, then the problem is not in the muscles, but in the mammary glands, the basis of which is adipose tissue. The only thing you can do to help yourself is to do exercises for the pectoral muscles - they will increase slightly, which will create the appearance of volume. But you also don’t need to overdo it, because strong training “dries out” the muscle - the fat that is around it is burned. That is, the mammary gland may decrease in size, but not increase in any way. So you need to train your chest muscles without fanaticism and no more than 1-2 times a week! It’s better to work hard on the back muscles, which expand the chest, which favorably emphasizes the chest.

Exercises for chest muscles

7. Running is a panacea for excess weight

“Lately I can’t look at myself in the mirror - there are so many extra pounds on all sides! I don’t feel like going to the gym, and I can’t even think about working out at home, much less do it. So my friend and I took up running, because it has long been common knowledge that running is the best way to lose weight. We started running in the evenings, but my friend is already complaining that her legs hurt, they say, she has to work all day, and then she has to run. We have already reduced the running time to 20 minutes...”

Running is a high-impact exercise that is not suitable for pregnant, elderly and obese people. In addition, there is a version that running is generally not the best type of sport for women, because it has a negative effect on the musculoskeletal system, which creates problems with the spine, joints, and veins. And if a person is overweight, then running is generally contraindicated for him. But there is no reason to be upset, because there are many pleasant alternatives - swimming, water aerobics, fitball (exercises on large balls). Now doctors are increasingly inclined towards walking, especially uphill (for example, up stairs), but always for longer than 20 minutes. Then, as you train, you can increase and complicate the loads. Of course, you should start with 20 minutes, but do not stop at this time, and even more so, do not reduce it. Even if you are jogging rather than walking, jogging for up to 20 minutes is normal warm-up, and only then the body begins to work on burning fat. But in general, there should be variety in training. Exercises related to keeping the body in balance are very good and effective - then almost all muscle groups are tensed. Therefore, Pilates is now rapidly gaining popularity (a combination of exercises for flexibility, balance, coordination and strength, which are performed at a very slow pace - a kind of mixture of exercise therapy and ballet).

Our body consists of many muscle groups. In the training process they are divided into main and auxiliary. The main ones are the chest, back, shoulders, legs, arms and abs. Each of them contains a large number of auxiliary muscles, which are included in the work along with the large muscles.

Professional bodybuilders can afford to devote one day to training one main group in order to work it out and achieve maximum proportionality in order to show themselves in all their glory in competitions. As you understand, pros train almost every day. For beginners or gym enthusiasts, daily training will not bring any benefit, since the body of an ordinary person will not have time to recover after training, which can lead to negative results. In addition, people who engage in bodybuilding at an amateur level have many everyday worries, such as work, study, etc. Because of this, a person is simply not able to fully devote himself to training. While the pros live from bodybuilding, this is their main income and because of this, athletes go to the gym as if they were going to work.

So you understand, professional bodybuilders resort to the use of pharmacological support in order to recover faster, improve anabolic processes in the body, etc. Therefore, they go to the gym every day, without harm to themselves.

In order to achieve the maximum effect from training, you need to divide the training of the main muscle groups into separate days. However, this raises the question - which muscles should be trained together and how to combine them? Today, the three-day split is the most common among beginners and experienced athletes. That is, you divide the training into three days, say Monday, Wednesday and Friday. This is an ideal option to build muscle mass as quickly as possible and completely restore the muscle. A little later, when you are more experienced, you can break the training into four days, dedicating one day, for example, to training your arms or shoulders. For more information on how to properly create a training program, see here.

There are several options, based on which you can understand which muscles to train together. Here is one of the most common examples today:

Example No. 1

This is a fairly widely used option, in which everything is quite simple and logical. Look, we take the main muscle groups and break them down into three days: day 1 – chest; day 2 – back; day 3 – legs. After that, we add smaller muscles that are directly involved in training the main muscle, with the exception of the leg and shoulder combination. For example, take the same chest workout, which is based on repelling exercises. That is, take the same bench press or dumbbell press and so on. All of them involve pushing (squeezing) weight away from the chest, and as we know, the triceps are responsible for this function in the arm muscles. So he takes direct part in chest training.

The same goes for the back and biceps. If in chest training, we push (squeeze) the weight away from ourselves, then in back training, we pull the weight towards ourselves, and, as you know, not only the back muscles are responsible for this movement, but also the biceps, which helps to pull the weight and increase the amplitude movements.

As for the third day of training, the shoulders are not involved in leg training, but this is the only day that can be allocated for high-quality pumping of the deltoids. As you know, the deltoids consist of the front, middle and rear beams; if you want to pump up your shoulders, you need to train them together, in one day.

Thus, by combining training in this way, we tire out the secondary muscles quite well beforehand, and then work them out efficiently.

Example No. 2

The second option is less common, however, also has its fans. Many people believe that training the main muscle and the secondary one, which is directly involved in the movement, such as the chest and triceps, back and biceps, is at least stupid, since having first tired the secondary muscle (biceps or triceps), we will no longer be able to pump them properly . In principle, for some people this is quite relevant. Remember that everyone's body is different, and everyone may react differently to one or another type of training, so you can experiment and try both complexes to determine for yourself which one is right for you. In addition, the program still needs to be changed at least once every 1-2 months.

MUSCLE TRAININGANTAGONISTS

Many people believe that antagonist training is the most effective for building muscle mass, and this is true. Such training involves working out two antagonist muscles in one day. These are the muscles that are located parallel to each other, that is, back - chest, biceps - triceps, hamstrings - quadriceps. You can read more about training antagonist muscles here.

An example of such a training plan

Having trained according to this plan, I can say that this is a pretty good solution if you need to change the program, try something new. This complex is suitable for fairly experienced athletes, as it requires a lot of energy and strength to recover, but for a beginner it is better to train according to the first or second example.

Personally, I recommend training according to the plan presented below. He absorbed a little from the training of the antagonists and from the first standard plan. It can be used by experienced athletes with at least 1 year of experience.

Gym workout plan

FULL BODY WORKOUT

In this embodiment, you can combine all the muscles at the same time, only in a certain sequence. If you are a beginner athlete, you can use a workout that includes working all major muscle groups in one session. As you remember, at the beginning of the article we said that for beginning athletes the best option is to break the workout into splits, that is, train each major muscle group separately. As for a full-body workout, this is a fairly energy-intensive plan, but if you approach the process wisely, you can balance your activities.

Whole body training is needed in order to prepare a novice athlete, namely his muscles, for a further increase in loads, that is, to improve his overall physical fitness. The workout itself does not consist of twenty exercises, as you might think, it includes basic exercises, thanks to which we can pump up and use the main, secondary and various auxiliary muscle groups in the process. Training does not take much time if you train intensively, without half an hour of rest and hack work. You can find out more about full body training here

Hello! If you work on muscles in a certain order, they develop better. Your exercise routine in the gym must be clearly defined in order to achieve your goals.

Exercise routine in the gym

It is generally accepted that bodybuilding training should begin with basic (multi-joint) exercises and end with isolating (single-joint finishing exercises).

I talked about the difference between basic and isolation exercises. Read it, it's small.

This sequence can easily be explained by the fact that To grow muscle mass, you need to increase strength. You won't see a truly big bodybuilder lifting tiny weights in the gym all the time, because if the load does not increase, then there is no point in the muscles growing, because muscles are very energy-consuming things. It's simple here. As the load increases, the muscles grow.

In what cases can you start with isolation exercises?

Sometimes it will be advisable to start training with isolation exercises, thereby changing your order of exercises in the gym. The main thing is that you pursue a clear goal!

So, you can start your isolation training:

1. When your working weights are heavy enough that there is an increased risk of injuring ligaments or joints (as these are the “weak links” involved in heavy movements), and you need to pre-fatigue the muscles with isolation exercises. This way you additionally load the muscles and do not give them the opportunity to lift as much as usual, and also remove excess load from the “weak links”.
2. When your muscles are still sore from a previous workout and this prevents you from training properly. You can warm up a little with light weights, and also add 10-15 minutes of cardio on an exercise bike or treadmill.

But still, as a rule, training begins with basic exercises, as well as with LARGER MUSCLES.

Large muscle groups are:

• legs;
• back;
• breast;

Muscle size

It's no secret that muscle groups differ in size. Here is a list of muscle groups in ascending order:

1. Arms (smallest muscle group).
2. Deltas (shoulders).
3. Breast.
4. Back.
5. Legs (largest muscle group).

When performing basic exercises, not only the muscles to which the main load is directed are included in the work, but also other (auxiliary, stabilizing) muscles.

Eg, when performing a bench press, the triceps are actively involved in the work, as well as the anterior (pushing) delta. Therefore, if you train the triceps in your next workout, you will most likely overtrain it, because. This will be the second training session in a row.

Here are the muscles that come into play when training large muscle groups:

• CHEST – front delta + triceps;
• BACK – rear delta + biceps;
• SHOULDERS – triceps;

It can also be noted that when training the legs, for example, when performing deadlifts, the back and core muscles (abs) can be involved in the work.

Antagonist muscles

Antagonist muscles- These are muscles that perform opposite functions.

For example, the biceps bends your arm at the elbow joint, and the triceps extends it. Training antagonists in pairs is very effective! The main thing is to do it right.

For example, if you first did a triceps set before working on the biceps, then when you curl your biceps, you will have to additionally overcome the resistance that the triceps provides as it tries to contract. Such a problem. Therefore, we do biceps curls first, and then triceps extensions.

I repeat that this is VERY EFFECTIVE, because... By doing an approach to the antagonist muscle after an approach to the trained muscle, you additionally stretch the muscle that you are training, thereby promoting its faster recovery, and also increasing its blood supply.

Here are examples of antagonist muscles that can be effectively trained in conjunction:

• biceps + triceps;
• back + chest;
• front delts + rear delts;
• quadriceps femoris + biceps femoris;
• back + front and middle deltoids (various presses);
• chest + rear deltoids (swings, rows);

It is very important to know the order of exercises in the gym in which you will perform them. Do not forget about doing the exercises, as well as about the important things that we discussed in this article.

I hope the article was useful to you, friends.

P.S. Subscribe to blog updates. It will only get worse.

With respect and best wishes,!

New to strength sports? Then building your training schedule is of paramount importance. Next, you will learn which muscle groups are best to combine on a training day to maximize muscle growth.

In bodybuilding, no one will ever give you a training program that will magically turn you into a successful competitive athlete. It takes years of hard work, trial and error to get the body of your dreams. Here you can only find recommendations about the best exercises, successful schemes for the number of approaches and repetitions, interesting methods of training, but in the end only you are both the “jury” and the “judge” regarding the effectiveness of certain training methods for your body.

So, building your workout and training split depends on several factors:

Training Experience

Beginners should adhere to less voluminous and intense programs, but with greater frequency, than experienced athletes.

Goals

Are you just going to keep your muscles toned, or maybe you want to make larger changes to your physique and reach new heights?

Your options

Can you train 5 days a week, or is your schedule so busy that you can only afford to go to the gym a couple of days? Be that as it may, it is important to realize that each subsequent workout builds on the previous one. So you should have the opportunity to at least visit the gym.

Rest and recovery

Depending on your job, lifestyle, and recovery abilities (including sleep), you may need more or fewer rest days between training sessions. And you shouldn’t neglect it in the pursuit of muscle mass. Growth happens outside of the gym, with good nutrition and proper recovery. Be sure to listen to your body.

Recovery may also include a mental recharge - if you are mentally tired from regular training, take a few more days to rest. One of the workouts can be done outside the gym by doing a long distance run or working on the horizontal bar and uneven bars.

Your weaknesses

If you have lagging muscle groups or those that you would simply like to tighten, work on them first after a period of rest, when energy reserves are in abundance.

What combinations exist

There are many training options, dividing the pumping or combining muscle groups in one day. Below are 5 basic training splits, starting with the easiest to the most advanced and difficult. Make no mistake! Beginners should choose the first option, while more or less experienced athletes can consider the other variations.

As you become more experienced and acquire new knowledge and skills, you will find that you begin to use more exercises, and the intensity and volume of your training increases. All this will require more time for rest, which means each muscle group will be worked out once a week. So, which muscles are best to train together?

Combining all muscle groups in one workout is the best option for beginners, based on performing 2-3 approaches of one exercise per muscle group. The main reason why the training volume (few approaches per group) is low is that the primary adaptation of beginners to power loads passes through the nervous system. After all, you first need to teach your body to activate and use as many muscle fibers as possible, and only then work on their strength and size. This in turn requires greater frequency, and the workout must be repeated 3 times a week with 48 hours of recovery in between.

Another reason why volume and intensity of training is kept low for a beginner is to minimize the next day. Pumping up the whole body not only helps you become familiar with all the equipment and exercise machines, but also allows you to work out each muscle group in moderate volumes, instead of “burning out” one specific one.

Split TOP/BOTTOM

The amount of work (number of sets and repetitions) done for each muscle group in a fullbody program is low. The next step is to break the whole body down over two days and do 2 exercises per group. On a training day, combine the muscles of the upper part (chest, back, shoulders, arms) and lower part (quadriceps, buttocks, hamstrings, calves, abs).

By increasing the volume of work for each body part, you can hit a specific area from different angles. In the example below, you need to do 6 sets - 3 sets of two exercises for each muscle group on one day.

You can train in two different rep ranges:

• the first is focused more on developing strength indicators (choose a weight with which you will reach failure in 6-8 repetitions)
• the second is as close as possible to the growth of muscle mass (10-12 repetitions)

Press/Draw/Legs

The third stage also involves increasing volume in training. This time you will train each muscle group not twice a week, but three. The most effective way to create such a three-day split is to combine muscle groups in one training day that:

• press (chest, shoulders, triceps)
• pull (back and biceps)
• legs separately

Why is the combination like this? The fact is that many basic exercises involve other muscles. For example, when doing a bench press, the chest, deltoids and triceps are involved in the work. Therefore, after loading the pecs, it would be wise to finish off the shoulders and triceps. If you do chest on Monday, shoulders on Tuesday, and triceps on Wednesday, there simply won’t be enough time for recovery and the effectiveness of the next workout will noticeably decrease, since some muscles have already received a certain load the day before.

Advanced athletes can perform the split twice in 8 days, that is, taking one rest day after every three days of training. For beginners, it is better to stick to the diagrams below. The repetition range should also be selected individually, depending on the intensity of the workout. The larger it is, the greater the weights you need to use and the fewer repetitions.

Four day split

And here is a split that shows that you are becoming more serious! With fewer muscle groups combined in one day, you can further increase the volume and intensity of your workouts - factors that are important for continued progress. A four-day split is most often done over the course of one week, which means you get 3 days of rest. But as an alternative and to complicate the training process, you can do just one day of rest after 4 days of work, or train for two days and rest for two days.

The best combination would be to group large muscles with small ones (traction or pressing only). You can do a split of chest with biceps, back with triceps. Just take at least one day of rest between antagonist workouts or lift your legs to give yourself time to recover.

It is also very important to work out a large muscle group first, and only then move on to a small one. The smaller the muscle group, the faster it gets tired. If you do the opposite, you will not be able to lift heavy weights, since the assisting muscles were already exhausted in the first half of the training.

Five day split

A good option for athletes with experience behind them and a better understanding of all the intricacies of the training process. No combination occurs. Allows you to pay maximum attention to one muscle group, increasing intensity and volume to the limit. You can work your muscles much harder by spending an hour or more in the gym. Rest days can be left on weekends or shifted to other days depending on your schedule and workload. For example, loading two large muscle groups two days in a row and then taking a day off. Then carry out the remaining three classes and again have a day off.

Again, do not download synergists one after another under any circumstances, otherwise the recovery will be incomplete. That is why such muscles in the table below are separated by an interval of 48 hours.

Abdominals and calves are not included in any of the splits. Small muscles recover very quickly and can work within a day. The best option would be to leave them until the end of the training.

Full range of motion is the maximum range of motion possible in a given exercise without compromising technique or risking injury. In squats, we do not fully straighten our knees; in presses, we do not fully extend our elbows, so as not to harm the joints, and this is correct. But often, when we are tired, we lift weights or perform swings only half the required height.

To get a full load, it is important for the muscles not only to fully contract, but also to fully stretch. “For the result, it is important that, while stretching, the muscle still remains under tension,” explains sports doctor Evgeniy Belyanushkin. “If you let it relax, the next movement will have to be done with a jerk, and this is bad for the muscles and joints.”

How to fix: reduce the load. Take lighter dumbbells and reduce the number of repetitions. Exercise on exercise machines: this makes it easier to control the amplitude and trajectory of movement. It's better to do less, but do it right.

2. You are doing exercises at too fast a pace.

Firstly, by quickly lowering the weight because you are tired or the load is too great, you are actually “throwing” it halfway, accordingly, reducing the effectiveness of the exercise by half. Secondly, the faster the movement, the more difficult it is to control the technique. For example, if you suddenly lower a barbell or bodybar during a deadlift, you risk damaging your elbow joints. And doing abdominal crunches at a fast pace, you unconsciously begin to pull yourself by the head, sway, move by inertia and help yourself with your back. There will be little benefit from the exercise.

How to fix: perform the exercises consciously from the first to the last second. Lower the weight as slowly and smoothly as you lift it, or even a little slower.

3. You exercise too often

It is clear that if you skip training, you will not achieve results. “But also by working out day after day,” says Alexandra Fironova, personal trainer at the Fizkult Mitino club. - During training, muscle tissue is destroyed, but it is built up and strengthened during rest. In addition, doing dozens of squats, lifting dumbbells, and doing press exercises every day can be psychologically difficult. So you’ll give up fitness altogether.”

How to fix: force yourself to rest. Ideally, there should be 1-2 days of rest between strength training sessions, perhaps with some light cardio or stretching exercises.

4. You only do exercises that you enjoy.

The founder of the concept of high-intensity training, Arthur Jones, said: “If you like the exercise, then you are doing it wrong.” That is, with too little weight or number of repetitions, insufficient amplitude. Good fitness always means overcoming, experts unanimously say. By doing the same exercises, you can quickly reach a training plateau, when the exercises become ineffective.

How to fix: change the program. Add new exercises to it or do old ones differently: for example, change the position of your hands in push-ups or your feet in squats. Train the same muscles in different ways: on machines, with free weights, with rubber shock absorbers. Spend less time on your favorite exercises, and more time on the elements that are still difficult for you.

5. You persistently pump some muscles, forgetting about others.

A common situation: a woman pumps up her abs intensely to get rid of her tummy, without paying attention to her back, or, in the fight against “breeches,” she pumps up the muscles of the outer thigh, forgetting about the inner one. This results in muscle imbalance. Sometimes obvious, disfiguring the figure, sometimes not so obvious, but still disrupting biomechanics.

“Unevenly developed muscles can ruin your posture,” says Evgeny Belyanushkin. - Some are tense and pull the spine, others are relaxed and do not resist. With a strong abs and a weak back (and vice versa), the lumbar curve suffers. With a strong chest and a weak back (a common situation in men), the shoulders will “fall” forward and the person will begin to slouch.”

How to fix: create a balanced program. If you are new to fitness, you will have to seek help from an instructor.