Rules of conduct in the gym

Warm-up

For anybody not a secret that training should begin with a pre-workout. Actually, the best warm-up without training than Vice versa. Warm-up gives you the opportunity to prepare for the intense physical and psychological stress. In addition, warming up allows you to warm up the muscles and reduces the risk of injury. If the classes are held in a cold room, it is best to wear a warm sweater or turtleneck and then start training again.

The first step you can warm up on treadmill (5-10 minutes at a moderate pace until the sweat). The next step is to proceed to active stretching of the muscles and joints involved in the exercise. If there is chest workout, is to actively stretch your legs and back. Elementary school physical education will help to warm up the muscles. Rotational and centrifugal movement, here's what you need in the beginning. 4-7 minutes is enough.

When you go directly to exercises in the gym, you must do 2-3 sets with light weight in large number of repetitions. For example, if the working weight in the bench press is 100 kg for 5-7 reps, you need to do 2 warm-up: 50-55 kg for 12-18 reps. And 85 kg for 11 to 16 repetitions. If warming up of muscles did not happen, it is necessary to add an additional set. It is very important in the first exercises on the target muscle group.

You can't distract people

Performing the exercise in the gym. First he found it difficult to focus. In the worst case, uvlechenie can lead to injury. In fact, can distract very easily. This is for a ways. Often beginners do not know the ethics of behavior in a gym. They can easily stand in front of the person doing the exercise, additionally, may obscure his view. As a result the person is irritated and cannot properly perform the exercise. We must behave properly and with dignity, you must respect each other.

The main thing to remember about hygiene, keep in the gym

The use of the same sweaty t-shirts not to sit well. A number of other people will decrease sharply, and it is fraught. To insure during a military exercise there will be nobody, and unpleasant. Change of clothing, and using towels is the best and correct option.

Not to be rude to people, working in the gym

For example, if a person asks the question, when it released the sports equipment, it is best to call a number of rest approaches, and also offer to perform the exercise at a time. This behavior will be correct and worthy. You can also get a nice introduction.

It is impossible to disassemble the sports equipment withoutdemand

If the barbell is with the weight, it says that it will work in the near future. Basically it is typical for a good and reputed gyms. If gym is a bunch of pigs, it is best loud and clear to ask who works with the shell. If no response, it's easy to start doing the exercises.

The mess in the gym – the wrong approach to yourself and others

It's pretty simple, took the projectile (dumbbell, jump rope, weights, etc.), don't forget to put them in their place. The rod must be carefully disassembled so as not to get injured. Pancakes are added and removed in the allotted space. The main thing is not to forget about respect not only to themselves but to others working in the gym.