rzeczy na siłownię
Siłownia Trenuj z nami

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.

21 Replies to “Pierwszy raz na siłowni? 5 wskazówek dla początkujących

  1. I wish to show thanks to the writer just for rescuing me from this particular condition. As a result of scouting throughout the the web and coming across thoughts which are not pleasant, I figured my life was gone. Living without the presence of strategies to the issues you have sorted out through your good website is a crucial case, and those that might have in a wrong way damaged my entire career if I hadn’t encountered your website. Your main mastery and kindness in handling all the stuff was invaluable. I’m not sure what I would have done if I had not come across such a point like this. I can at this point look forward to my future. Thanks for your time very much for this impressive and effective guide. I will not be reluctant to refer your web blog to any person who would like guide on this situation.

  2. My spouse and i were now cheerful when Emmanuel managed to carry out his investigation through the precious recommendations he made from your weblog. It is now and again perplexing to simply be handing out methods that many many people might have been selling. And now we see we have got the blog owner to be grateful to for that. The main explanations you have made, the straightforward website navigation, the relationships you will help to promote – it’s most remarkable, and it is helping our son and the family imagine that that topic is fun, which is particularly fundamental. Thank you for all!

  3. I simply wanted to compose a brief word so as to express gratitude to you for those remarkable tips and tricks you are sharing here. My time consuming internet look up has now been rewarded with excellent facts and techniques to go over with my company. I ‚d express that we readers actually are undeniably blessed to exist in a very good place with so many marvellous individuals with good things. I feel somewhat privileged to have come across your website page and look forward to some more brilliant times reading here. Thanks a lot once again for all the details.

  4. My husband and i were really cheerful Louis managed to round up his investigation while using the precious recommendations he got through the blog. It’s not at all simplistic just to choose to be giving freely facts which often other people might have been making money from. And we also do know we’ve got the blog owner to give thanks to because of that. All the explanations you made, the straightforward website menu, the relationships you give support to create – it’s got everything wonderful, and it’s facilitating our son and our family believe that the theme is cool, and that is especially pressing. Many thanks for the whole lot!

  5. I enjoy you because of your entire effort on this web site. Kim takes pleasure in participating in research and it is easy to see why. We learn all concerning the dynamic method you create invaluable guidance via the web blog and even increase participation from the others on the content so our favorite daughter has always been studying a whole lot. Take pleasure in the remaining portion of the year. You are always carrying out a glorious job.

  6. I really wanted to send a note so as to thank you for these fantastic tactics you are placing at this site. My extended internet investigation has now been recognized with reliable information to write about with my guests. I would declare that most of us site visitors are really lucky to live in a really good site with so many special professionals with interesting techniques. I feel rather privileged to have used the web pages and look forward to so many more excellent moments reading here. Thank you again for everything.

  7. I wish to express my thanks to you just for bailing me out of this type of dilemma. Just after searching through the the net and seeing tips which were not beneficial, I believed my life was done. Living without the answers to the issues you’ve fixed by means of the review is a critical case, and those that would have in a wrong way affected my career if I hadn’t discovered your site. Your good training and kindness in playing with all the pieces was vital. I am not sure what I would have done if I hadn’t come across such a thing like this. I can also at this time look ahead to my future. Thanks a lot so much for the professional and result oriented guide. I will not think twice to endorse the website to anyone who requires guide on this matter.

  8. Instead, you were getting coverage through the
    major health carrier that the broker did business with.
    Liability Insurance and Workman’s Compensation insurance are
    two required forms of insurance that equine business
    owners should have should they have W2 employees of course,
    if they are doing any kind of business using the public.
    There have been many incidents where the worker has injured himself
    while working at times has even lost his life.

  9. I am not sure where you are getting your information, but good topic. I needs to spend some time learning more or understanding more. Thanks for great info I was looking for this information for my mission.

  10. Thank you a lot for giving everyone such a special possiblity to read in detail from this website. It’s always very ideal and as well , full of a good time for me and my office mates to visit your website on the least three times in a week to read through the new guidance you have got. And definitely, I’m just at all times contented with the effective ideas you give. Selected 1 points on this page are particularly the best we’ve ever had.

  11. I really wanted to send a comment in order to appreciate you for these magnificent tips and tricks you are giving at this site. My time consuming internet search has at the end of the day been recognized with beneficial content to go over with my friends and classmates. I would declare that most of us site visitors actually are undoubtedly lucky to live in a very good website with very many brilliant individuals with interesting principles. I feel very grateful to have used your site and look forward to some more exciting moments reading here. Thank you again for a lot of things.

  12. Thanks so much for giving everyone an extremely pleasant opportunity to read critical reviews from this site. It is usually very enjoyable and jam-packed with a great time for me personally and my office fellow workers to search the blog nearly 3 times weekly to read the new things you will have. Of course, I am certainly pleased with your splendid inspiring ideas you serve. Certain 1 tips in this post are definitely the most effective we’ve ever had.

  13. My husband and i got so lucky when Edward managed to conclude his basic research from the ideas he gained through the weblog. It is now and again perplexing to simply possibly be releasing things which usually some other people may have been making money from. Therefore we already know we have got you to give thanks to for that. The specific explanations you made, the easy website navigation, the relationships you will aid to foster – it’s got mostly wonderful, and it’s really letting our son and us reason why that situation is exciting, which is pretty important. Thank you for everything!

  14. I have to show thanks to you just for bailing me out of such a condition. Just after browsing throughout the world-wide-web and meeting proposals that were not beneficial, I figured my entire life was well over. Being alive without the presence of answers to the difficulties you’ve solved by means of your main short article is a crucial case, and the kind that could have negatively damaged my career if I hadn’t noticed your web page. That natural talent and kindness in handling a lot of stuff was excellent. I’m not sure what I would’ve done if I hadn’t encountered such a point like this. I can now look forward to my future. Thank you so much for this expert and results-oriented help. I won’t be reluctant to suggest the blog to any person who should receive care about this situation.

  15. I intended to create you that little bit of word to help thank you so much once again on your pleasant pointers you’ve shown above. This is really strangely open-handed with people like you to offer publicly what exactly a number of people would have offered for an electronic book to generate some dough for themselves, mostly considering that you could have done it if you wanted. The secrets additionally served like a fantastic way to recognize that the rest have a similar dream just like my own to find out lots more with reference to this issue. Certainly there are some more fun sessions up front for people who browse through your website.

  16. Thank you for your whole efforts on this website. Gloria really loves making time for internet research and it’s easy to understand why. All of us know all relating to the compelling mode you present both useful and interesting secrets through your web blog and as well as invigorate response from some other people on the subject matter so our own simple princess is always starting to learn so much. Take pleasure in the remaining portion of the new year. You’re carrying out a splendid job.

  17. I intended to create you a tiny note so as to thank you very much once again relating to the remarkable secrets you have documented at this time. This has been simply shockingly open-handed with you to present unreservedly exactly what a few people would’ve made available for an e-book to end up making some money for their own end, most notably considering that you could have done it if you ever wanted. The inspiring ideas as well served to become great way to fully grasp that other people have a similar zeal like mine to know the truth more and more with regards to this issue. I believe there are many more pleasurable moments in the future for those who looked over your site.

  18. „Terrific work! That is the type of info that should be shared across the internet. Disgrace on Google for not positioning this post upper! Come on over and visit my website . Thanks =)”

Dodaj komentarz

Twój adres email nie zostanie opublikowany. Pola, których wypełnienie jest wymagane, są oznaczone symbolem *