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Pierwszy raz na siłowni? 5 wskazówek dla początkujących

Gratulacje! Właśnie podjąłeś/podjęłaś bardzo ważną decyzję, mającą wpływ nie tylko na Twoją sylwetkę, ale również zdrowie. Zaczynasz ćwiczyć na siłowni. Od czego jednak zacząć? Większość osób, rozpoczynających swoją przygodę z siłownią jest zagubiona i pełna obaw, a wynika to głównie z niewiedzy. Bardzo często, wątpliwości i brak wiedzy, hamują nas przed zrobieniem pierwszego kroku. Poniżej znajduje się 5 najważniejszych zasad i wskazówek, dzięki którym poczujesz się pewniej oraz unikniesz „siłownianego faux-pas”.

Zaplanuj swój trening jeszcze przed pierwszą wizytą

siłownia planMówi się, że doświadczenia z pierwszego treningu mają ogromny wpływ na dalszą aktywność ćwiczącego. Ten moment jest bardzo stresujący, szczególnie dla osób, które nigdy wcześniej nie miały styczności z siłownią. Tuż przed pierwszym treningiem, warto jest określić swój cel główny i pośredni. Dzięki temu, łatwiej będzie dobrać odpowiedni zestaw ćwiczeń. Celem może być np. zwiększenie masy mięśniowej o 5%, czy schudnięcie 10 kilo. Jasno określony cel to dopiero początek. Kolejny etap to przygotowanie merytoryczne. Pamiętaj o zasadzie „przede wszystkim nie szkodź sobie”. Zestaw ćwiczeń możesz dobrać czytając materiały w sieci lub prosząc o pomoc profesjonalistów (np. trenera personalnego). Warto o tym pamiętać, ponieważ każdy z nas ma inną kondycję, stan zdrowia i potrzeby. Jeśli jesteś na początku swojej drogi, pamiętaj o zapisywaniu swojego planu treningowego na kartce lub w aplikacji mobilnej.

Skomponuj odpowiedni strój i dobierz obuwie

siłownia spodenki Pitbull

Zanim pierwszy raz wybierzesz się na siłownię, zadbaj o strój oraz buty sportowe. Tak jak wybór spodenek, leginsów, bluzek i topów może być nieskomplikowany i przyjemny, tak warto pamiętać, że obuwie treningowe to podstawa dobrego i bezpiecznego treningu. Buty wpływają na funkcjonowanie całego ciała, m.in. mają wpływ na ułożenie miednicy, czy na kąty w stawach. Dodatkowo, odpowiednie obuwie wpływa na stabilność ciała (która jest szczególnie ważna podczas wykonywania ćwiczeń siłowych). Jeśli decydujesz się na taki trening, wybierz buty typu trampki. Wykonując ćwiczenia cardio (np. bieganie) wybierz buty amortyzowane. Pamiętaj, że wykonując trening mieszany, możesz zabrać ze sobą dwie pary butów.

Trenuj z głową

Nie musisz być jedną z tych osób, która rozpoczyna swój trening od bieżni i nerwowego spoglądania na to, co robią inni! Jeśli masz swój plan- trzymaj się go i nie odpuszczaj. Nigdy natomiast, nie bój się pytać o radę. O pomoc możesz poprosić pracownika siłowni, trenera personalnego, swojego kompana bądź zupełnie obcą osobę. Nieodpowiednie wykorzystywanie maszyn może być niebezpieczne dla Twojego zdrowia,dlatego dostosuj je do swoich możliwości fizycznych. Zacznij od wykonywania prostych ćwiczeń (np. wykorzystując orbitrek), stopniowo dokładając inne (np. z wykorzystaniem wolnych ciężarów).

Skup się na treningu i wyłącz telefon!

znak zakaz używania telefonu

Z początku, rada ta może wydać się banalna, jednak obecnie, na siłowni nie ma nic bardziej rozpraszającego niż własny telefon. O ile słuchanie muzyki bądź śledzenie aplikacji sportowych jest w tej sytuacji dopuszczalne, o tyle nieustanne śledzenie kont na Instagramie, odbieranie telefonów czy obserwowanie wiadomości na Facebooku może całkowicie zaburzyć Twój plan treningowy. Dlatego, jeśli jest Ci ciężko odstawić telefon na godzinę, zostaw go w szatni!

 

Weź ręczniki i wodę

bidon z wodą na siłownię

Przychodząc na siłownię, każda osoba powinna zabrać ze sobą ręcznik, a z zasadzie dwa. Jeden przyda Ci się podczas kąpieli, a drugi już w trakcie treningu. Kładź go zawsze w miejscu, na którym siadasz (np. na ławeczce treningowej). Ta prosta czynność pozwala na zachowanie higieny na siłowni i zmniejsza ryzyko kontaktu z potem innych osób. Poza tym, zawsze po sobie sprzątaj. Na swoje miejsce odkładaj nie tylko środki czystości i ściereczki jednorazowe, ale również akcesoria takie jak piłki, maty, ciężarki itd. Dzięki temu, pomożesz zachować ład na siłowni. Kolejnym ważną kwestią jest woda. Na każdy trening przynieś swoją butelkę wody, aby nie dopuścić do odwodnienia organizmu. Jeśli masz obawy, swoją butelkę możesz wyraźnie podpisać, tak aby nikt nie pomylił jej ze swoją.

Na koniec, bądź cierpliwy. Pamiętaj, że przygoda z siłownią to próba naszego charakteru i silnej woli. Swoje działania skrupulatnie planuj, nie bój się pytać o radę i pamiętaj, że każdy jest w stanie pokochać treningi na siłowi.

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