Are you an aspiring athlete with a gym membership? Then we can safely congratulate you on taking an important step towards finding the perfect body! The point is small - arm yourself with suitable clothes and go to the holy of holies of bodybuilders and fitness models.
It may seem surprising, but the quality of the workout depends on the right choice of "outfit" almost directly.
What should be the clothes for the gym? Hearing this question, you will surely answer succinctly and briefly - convenient! Undoubtedly, this is true, but with minor amendments.
If this condition were the only one, hundreds of women would work out in bathrobes or pajamas - because they are also comfortable. Sportswear must comply with all safety regulations. It is her correct selection that will save you from accidental injuries, calluses on the legs and diaper rash on the body. It will also demonstrate to the coach and “comrades-in-arms” the seriousness of your intentions and aspirations, which will become a powerful additional motivation for you to take action.
Common mistakes women make when choosing sports equipment
Before you begin an adequate selection of women's clothing for the gym, we recommend that you familiarize yourself with the most common mistakes made by beautiful ladies at this stage.
The main unspoken rule of any reputable and self-respecting "simulator" is the modesty of visitors. This means that sportswear, especially for women, should not be too open, provocative and vulgar. Forget about deep necklines and shorts that cover 1/4 of the buttocks. This is not only ugly, but also impolite.
Firstly, with your appearance you will provoke unnecessary attention of the opposite sex. This will disturb both you and those around you. Moreover, you can provoke injuries and accidents among exercising men. In the gym, people train, and not engage in widespread seduction. Therefore, do not demonstrate your negligence and get yourself a discreet, worthy "bow".
Another primordially female oversight in the gym- wearing accessories. You came to play sports, and not to show everyone the latest jewelry from Swarovski. Pendants, necklaces and chains will cause you discomfort all the time: it is enough to imagine squeezing the neck when doing exercises on a horizontal or inclined bench in order to clearly understand and realize this fact.
In addition, you can tritely hook a nearby barbell with a chain, and at best, here you are threatened with the loss of jewelry. Rings are not discussed at all - lifting dumbbells is already quite difficult, and experienced ones even use special powders or gloves. Do you really like it if, when doing presses, metal from jewelry will crash into your fingers?
By the way, there will be a separate discussion about gloves. Some women, who are arranging global training camps with genuine interest, purchase this accessory.
Meanwhile, women's gym gloves are not just a tribute to fashion or a banal decoration. This is an accessory that is necessary when working with large free weights.
If you do not work and do not plan to work with a barbell, it will become not only useless for you, but also interfering.
Usually, athletes put on gloves just before a series of exercises with a large barbell.
Hair, cosmetics, perfume
Another nuance is the abundance of cosmetics on the face of girls. Of course, no one can forbid you to apply makeup before going to the gym, but think for yourself - will you be comfortable with floating foundation and mascara spreading over your face? This will force you to constantly look in the mirror and fix your makeup.
What kind of quality training are we talking about here? Also, take care of your skin. Sweating during exercise, especially strength training, is simply inevitable. Do you think it will be pleasant for your skin to perspire with clogged pores? The best make-up option for the gym is BB cream, underlined eyebrows and slightly curled eyelashes (waterproof mascara can be applied in one layer).
But what to do with hair? Here the situation is twofold. On the one hand, long flowing hair is sure to get in the way of your exercise, especially if you are doing moving aerobic techniques. And on the other hand, the abundance of hairpins, hairpins and elastic bands will also not have the best effect on the quality of the workout, especially if you practice classes on the floor or bench.
The best way out is to collect hair in a bun, braid or ponytail during aerobics classes, and loosen them when working with free weights on the bench.
When doing exercises on an elliptical, exercise bike or treadmill, curls are also worth collecting: we guarantee that you will sweat a lot, and individual hairs will begin to stick to your face, forcing you to constantly correct your “hairstyle”.
Do not use perfume immediately before training. Even if your sweat smells fairly neutral, it will begin to decompose actively in the gym. Mixing with the aroma of perfume, it will acquire a sharp and extremely unpleasant smell that can confuse not only you, but also those around you. But about the antiperspirant deodorant, going to a workout, you absolutely cannot forget!
Sports shoes: basic selection rules
Clothing is not so much important in the gym as shoes. Sneakers or sneakers must be as comfortable and of high quality as possible. Material - leather or light fabric. In synthetic analogues and substitutes, the leg will rot, and the skin of the feet will not be able to breathe normally. The result is painful calluses, fungus and other “charms” of saving on shoes.
Women's Gym Sneakersmust meet three criteria:
- natural materials. Give preference to leather models - only in them your legs will “breathe” normally, which means that there will be no debate and an unpleasant smell;
- Convenience. It all depends on what exactly you plan to do. If it's running or elliptical exercises, you need quality running shoes with a chunky, cushioned sole. This option will help to avoid blows to the spine, as well as unforeseen foot injuries. Ventilated inserts will allow the foot to stay in a comfortable state at all times and sweat minimally. Look for special running shoes in stores. At the same time, such shoes are definitely not suitable for stretching. For "stretching" programs need shoes that do not hinder movement, so you should pick up slippers or sneakers with soft plastic soles. Something like children's "Czech";
- Comfortable fit. Do you know the shape of sneakers like boxing shoes? It is more like sports shoes or boots. So, this type of shoe is only suitable for boxing. Well, or to complement a certain image or image, but definitely not for training in the "simulator". Try to choose shoes so that they do not hinder your movements and do not create additional discomfort for you during physical activity.
Once we figured out the shoes, it's time to move on to the most important and final touch - clothes!
How to dress in the "trainer"?
The last thing you should rely on when choosing sportswear is its visual appeal.
When buying new clothes to wear to the gym, follow our tips:
- Pay attention to underwear - its properties are important no less, and sometimes even more than the properties of the rest, "outer" clothing. Women should definitely get a sports bra, especially if aerobic exercise is planned. It will keep the delicate skin of the decollete from stretch marks, protect the mammary glands from any vibrations, provide thermoregulation and oxygenation of the skin, and prevent your discomfort even when running. Panties should also fit snugly to the body and consist of special synthetic fabrics that allow air to pass through. In no case do not wear a bikini in the hall;
- For intense workouts, “minimum” sets are quite suitable - shorts and a T-shirt. Again, not too open. For power loads, a sports suit is optimal;
- The best choice for a sports “bow” is tight-fitting pants and a moderately wide T-shirt;
- The quality of clothing must be high. Clothing, it must necessarily provide the skin with breath and absorb moisture well;
- Things should not be too tight and not too loose. Look for the golden mean.
Proper selection of sportswear is a guarantee of comfort and quick victories. We wish you the most productive work in the gym!
Summer is coming, and the girls together went to the gyms in order to find the cherished relief and get rid of extra centimeters. In this case, the main thing is motivation. And what can motivate more than a stylish sports uniform? Yes, yes, you need to go to classes not in stretched T-shirts and old trousers - you can (and should) burn calories in style! ELLE tells you how to dress for a workout.
A summer morning walk in the park can be combined with sunbathing - choose short shorts and a sports top for this. Pay special attention to shoes: do not try to run in sneakers designed for walking around the city. In the assortment of all sports brands there is a huge number of special running shoes in all possible colors - it will not be difficult to choose what you like exactly. A baseball cap is great for keeping out the sun.
For cardio and light weight training, choose the simplest things that will not constrain and restrict your movements. A special sports top made of high-tech material, combined with leggings and lightweight sneakers, will allow you to control every movement and see the work of the muscles.
The ideal suit for yoga or Pilates is leggings and a short sports top, over which you can put on a T-shirt or T-shirt if you want to warm up your muscles as quickly as possible at the beginning of your workout.
It’s not worth showing imagination in choosing models and cuts for sportswear: it’s better to focus on something concise and not defiant, but bright colors and unusual prints are welcome. Let your form please both you and those around you.
Another important point to keep in mind when choosing how to dress for a workout is a sports bag. It should be roomy, light and comfortable. Choose models that can be worn both in the hands and on the shoulder, for this it must be equipped with both short and long handles. In addition, it is better if the bag keeps its shape well, so things in it will not wrinkle.
If the gym is cool enough, then in addition to leggings and a top, take care to buy a sports jacket: let it be simple enough so that unnecessary details do not interfere with the exercises. The ideal option is a jacket with a zipper, so that it is convenient to take it off when you “warm up”.
How not to dress for a workout
Here are some tips on what to avoid when going to the gym:
- Natural cotton items. Yes, natural fabrics breathe well and feel comfortable on the skin, but, in addition, they are very wrinkled and do not dry well, so you will literally sweat drenched with intense exertion.
- Inappropriate shoes. You need to choose your own shoes for each type of activity: believe me, you can’t do yoga in running shoes, and tennis shoes are hardly suitable for ballet classes.
- Unsuitable underwear. Incorrectly selected sports underwear can not only cause discomfort, but also harm your health, so choose it responsibly. Another tip is to change your sports bra every 6-9 months.
- Big headphones. Not only will large headphones interfere with your exercise, the rhythm of the music may not match the rhythm of the exercise being performed, and the loud sound will distract your neighbors on the treadmill.
- Wide clothing. Firstly, because of wide clothes, you will not see in the mirror whether you are doing the exercises correctly, secondly, you can simply catch on something with a trouser leg or sleeve, and thirdly, if you exercise in free yoga clothes, then, when performing inverted poses, it will ride up and cause you inconvenience.
Instruction
Pick the right shoes. There are many types of running shoes, depending on what you plan to do. Due to the different types of load on the machines, the choice of universal shoes can be recommended. But if, for example, you mainly work out on a treadmill, opt for running models.
Under sneakers, wear socks or golfs of sports models. Such underwear does not imply seams, which will reduce the likelihood of blisters for you. It is best to opt for socks made of cotton materials - they not only allow you to maintain foot hygiene, but are also quite durable.
Sportswear should be neither cold nor hot - it should be such that if you stand still, it will become cool. This will stimulate not to stop for long breaks during training. This approach will allow you not to overheat from intense physical exertion.
When it comes to action, motivation plays a huge role in success. But the way you are dressed also plays a role in this. Baggy tops and stretchy cotton t-shirts can be comfortable, but they add clutter and chaos to your outfit. Correctly selected gym clothes provides not only comfort and beauty of movements, but also protects the body from sweat and irritation of sensitive skin.
What not to wear to the gym. 8 things not for the gym
Consider yourself a fitness veteran? Don't think that you are invulnerable. Both beginners and experienced athletes can fall prey to sports fashion. So before you lace up your favorite sneakers or put on a sports bra, it's worth knowing what not to wear to the gym:
100% cotton clothing
Worn out shoes
Loose sports bras
Bijouterie
Headphones with loud sound
baggy clothes
Too tight clothes
Strong smell of perfumes and lotions
Not worth it dress in the gym 100% cotton clothing. This fiber may seem cool and comfortable at first glance, but since cotton absorbs moisture and dries slowly, the sweat will literally stick to you. In addition to being heavy, damp cotton can cause chills and irritation, and increase friction in the folds.
How to fix: buy clothes that, in addition to cotton, also contain synthetics for quick drying. Now a special fabric has been developed to separate sweat drops from the skin with optimal further evaporation.
If you don't drop your shoes until the sole is cracking or there is a hole in the toe, you're doing your feet a disservice. A worn out sole and arch support deprives you of a solid foundation when standing and can even damage your joints. If the shoes do not provide the necessary support, then this will lead to pain in the knee and feet.
How to fix: Change your favorite women's fitness shoes approximately every 500 km. If you, for example, work out two days a week, then you need to change your shoes a couple of times a year. If six or seven days a week, then they should change their sneakers about every three months.
You can't get the most out of your workout if you're uncomfortable or shy. A good sports bra protects the ligaments and tissue in your breasts from being overstretched or strained, so you can work out without worry.
How to fix: To find the perfect bra, take into account the intensity of the training loads and the structure of your body. For activities such as yoga or walking, soft models are suitable. For intensive cardio workouts, you need to choose denser models that absorb moisture well. Women with large breasts should choose bras that have wide straps and provide maximum support.
Jewelry that hangs, wobbles, or sticks out has no place in the gym. Anything that gets in the way or makes you think about anything other than training should be left at home. This even applies to a wedding ring - it can cause discomfort, or cause injury when pulling up, or come off your hand when doing yoga and Pilates.
While headphones can help you get into the rhythm of your workout better, they can also limit your perception of your surroundings. Keep your music volume level low so you can hear what's going on around you.
Wearing too loose clothes in the gym is a safety hazard. It can get stuck on something. In addition, it will be more difficult to see your body, the evenness of your posture and the correctness of the exercise. And doing it the wrong way can hurt you more than help you.
There should be a golden mean in sportswear. It should not be an obstacle to full range of motion.
Nobody wants to smell bad at the gym. But the scent of strong perfumes or colognes intensifies when the body heats up and begins to sweat, which can lead to headaches for you or someone close to you.
How to fix: choose perfumes without fragrances and oils, specially designed for sports.
Greetings ladies and gentlemen! Somehow in my articles I undeservedly bypassed our beautiful half of humanity - women. It seems that spring is already in the yard, and the eighth of March has passed, and the articles are all harsh, purely masculine (When will it get warmer?). Therefore, this article is, as it were, a rehabilitation for my forgetfulness about lovely ladies. True, the article is not entirely female, it is like a mix (hodgepodge), i.e. will be useful for both men and women. The first - find out which representatives of the opposite sex, girls , can be found in gyms in principle. The second ones will get acquainted with those mistakes that they already make or will make as soon as they appear on the threshold of the fitness room. So, what are the girls in the gym like?
So take your seats, our light spring article begins…
Girls at the Gym: Notes from a Seasoned Man
In the first part (purely masculine, so to speak) I will tell about them. Yes, yes, it is about them - fighting girlfriends and your faithful companions in life, girls. Because beach season is just around the corner and the girls (as diligent students) prepare for the main summer event in advance, then the number of the latter in the fitness halls has grown significantly. According to my observations, if earlier one single man had a guy on average 2 girls, now this figure is somewhere in the region of 3 before 4 .
So, because the ladies who come are all different, I have accumulated something of a hunter's Notes of small notes / observations that have been in my head until now, but now I decided to put them on paper. In general, the notes are about the types of women who can visit or already visit your gym/fitness rooms. Read carefully, men, maybe you will recognize someone from this list and tell them about the note dedicated only to them :). The listed types, although conditional, however, tried to be copied as accurately as possible, we can say that the probability of hitting 80-90% . So we wind on a mustache. Girls, no offense.
I don’t know, maybe I was lucky with a sports institution, maybe the stars are favorable, but I will take the liberty of saying that with representatives of at least 5 from 7 described types, I came across and communicated personally. I won't say that the below fimail types are the majority. (probably the other way around), many come to the hall to really plow, and sometimes even better than many men, but it’s worth talking about such unusual buds.
Girls in the gym: types
So here is the top 7 representatives who are most visible and stand out from the crowd in any gym:
"Snowdrop"
Usually blooms with spring and appears in the hall somewhere in early April. Global goal - for the May holidays (or rather, a possible trip to Turkey) acquire the figure of the goddess Aphrodite. How exactly the goal is going to be achieved, it is not possible to understand, because. only one type of simulators in this flower causes sacred horror and panic fear.
All exercises and recommendations are performed with a facial expression: “Well, hello, we’ve arrived. Couldn't think of anything smarter? and only under the vigilant control of the coach, who is two steps behind. During the second training, mournful songs and groans begin, such as: “everything hurts me”, “I can’t do it”, “are you kidding me”. Usually after the third lesson it already disappears and appears during the next thaw.
"Gentle Creature"
This one, with all its appearance, emphasizes its unearthly, feminine fragility and ephemerality, and, moreover, regardless of the actual proportions and tonnage of the body. For carrying 1kg dumbbell for a distance 2-3 meters, she needs a whole pack of assistants-attendants. More 3 She does not do the exercise for minutes on principle, because she believes (and knows) that she will not be illusory “tired”.
“Glamorous Beauty”
This one is always in the “squeak” of fashion and knows that you must definitely come to the fitness room in a stylish outfit (in every possible way emphasizing the most appetizing sides of the figure, real or imaginary), completely unsuitable for sports activities. Give her free rein, she would repaint the walls of the hall in a “cute” pink color and pedal on an exercise bike with shoes on the highest stilettos. Her hair is the longest and loosest, and therefore they can often be found on the floor covering of the hall.
Sweat while exercising? God forbid… the mascara will flow, and then who will be the Miss Universe of the Hall?
"Girlfriends Laughs"
They usually walk in pairs 2 person, however, despite their small composition, the noise rises from them more than from the State Folk Choir. Their favorite pastime is to tell each other (across the room) how Esteban Rodrigo is (in 139 series) acted badly with Juanita or who was expelled from the execution place “House 2”.
If any simulator falls into their field of vision, then write wasted, because they will get off it at least an hour later. But what about, they did one approach - they tried, they did it again - they tried it again and all this without leaving the cash register. Well, the “laughers” get a real buzz from heart-to-heart conversations with the coach, all at once, in one voice and on one topic: “nothing will happen if we treat ourselves a little with dessert at our leisure, but will we also actively engage in the gym?”.
“Unlimited tariff subscriber”
Only in the hall she feels "like a fish in water" and can talk enough on a cell phone. He calls non-stop, but she is so sociable that she is unable to refuse anyone, even on 5 minutes. Favorite simulators - sitting or lying (on the legs), because. they are the most comfortable to talk to. As soon as you try to drive her away, she will declare that she is busy doing the exercise, just now there is an important, business call, and as soon as it ends, she will immediately vomit with her legs 100 kg in 10 approaches.
"Huntress"
This entertaining person comes to the fitness room with a specific goal. She read somewhere that there are many men in such establishments who, at the sight of her, 100% they will drop the barbells, dumbbells and start vying to offer to feel their steel press, biceps, and maybe they will offer a hand with a heart. For the most impressionable, a different program has been prepared - some should simply become numb, others should fall unconscious and stack themselves in piles.
The “Huntress” comes in full combat readiness, not forgetting first to carefully make up and be as naked as possible. The gait is free - “from the hip”, the eyes shoot in all directions and sniper hit right on target. He usually leaves without salty slurping with thoughts: “and what do these peasants need? such a girl in the hall, and they are all pieces of iron and pieces of iron pulling ... ”.
“Temporarily losing weight”
Usually he has certain problems with weight, so he zealously tries to follow all the instructions of the coach, splashes with enthusiasm, gushes with energy. However, through 1-2 month, without noticing significant changes in volumes, fades away. The force of inertia still somehow keeps her in the gym for a couple of weeks, but then - the case is abandoned, and everything returns to normal, namely, Sneakers-Wickers, bounty-ouunty :). There is only one conclusion - the temptation to eat “yummy” with one blow will overwhelm all the arguments in favor of taking care of yourself and going to the fitness room.
So, in fact, these are all the representatives of the fair sex, whom I was lucky to meet, and, best of all, to talk personally in the gym. Your list can be replenished with a couple more types, the main thing here is to turn on observation and take a good look. In the end, not all the same pieces of iron to pull, it is necessary to follow the social life of the hall.
With the male half of the article finished, now we turn to the purely female.
Girls in the Gym: Top 10 Women's Mistakes
Dear ladies, we will start by finding out how a gym/fitness room can be useful for you personally, and in the end we will bring out the stereotypes that are sitting in the head of each of you about such establishments.
All women want to be slim and have appetizing shapes, but the beauty of the body is built not only on the absence of fat, but also on the presence of muscles. Only developed muscles can make your ass and legs attractive, and since. Most of the time you spend at home, then the muscles simply have nowhere to come from, because they need a varied load. In addition, nothing emphasizes the waist like the back and shoulders. Nothing keeps the chest in good shape like the pectoral muscle.
So, I’m all about the fact that only dynamic exercises in fitness or gyms can give a quality load on the muscles. Therefore, a trip to this kind of institution opens up a lot of opportunities for a woman:
- You will become more resilient and stronger. Of course, a woman should not be a “draft horse”, but the combination of tenderness and strength is that bomb for men;
- Strength training is the best way to fight excess weight, it will help you build the body of your dreams, because only the shape of the muscles makes it attractive and desirable;
- Active training normalizes the menstrual cycle. This is due to improved blood supply to the pelvic organs. Therefore, various lunges, squats, jumping out are the most effective exercises here;
- Increases testosterone production (male sex hormone), which is also necessary for a woman, and it is the right amount that is produced during strength training. It will make you many times more energetic, invigorate and add tone;
- Your sex life with a partner will become much brighter. This is connected, first of all, with powerful stimulation, improved blood supply and toning the muscles of the small pelvis. Therefore, not only you will benefit, but also your companion.
Actually, look how many pluses there are from visiting the gym. Yes, and I’ll tell you a secret, men like moderately muscular female bodies more than just “fat-free” ones - so now we are finishing the article and going straight to the gym!
In the meantime, you have not run away :), consider a list of the most common mistakes that are made every day (from generation to generation) almost all the "new" girls. Remember them and try not to do them, and if you are already attending the gym, then fix whether they are in your program.
Mistake #1. Side bends with dumbbells
Itself, perhaps, is a favorite exercise from the female arsenal, with which they think to remove the hated sides. Almost all girls do it selflessly, up to a seventh sweat, but they get the exact opposite effect - this exercise (and its analogue - side crunches in the hyperextension machine) increases the waist, i.e. spreads it out. Therefore, do it either very rarely (1 once a week), or even throw it in the furnace.
Mistake #2. Regular cardio workouts
Sometimes girls are so addicted to losing weight that they don’t notice how they got hooked on cardio. They do them before, after and during the workout itself and probably want to achieve an amazing drawing of the body, but in fact they get a high level (a stress hormone that negatively affects muscles) bloody and emaciated. It turns out that the more (more 3 once a week) and longer (more 40 minutes) we pedal on an exercise bike or just run, the more cortisol breaks down our proteins, the less our muscle mass becomes, and the slower the metabolic processes proceed. Therefore, everything in moderation 2-3 once a week for 40 minutes is sufficient.
Mistake #3. Image is nothing, thirst is everything
Often, many girls in the gym do not normalize their water-salt metabolism, or simply drink insufficient amounts of water. Usually during classes, many girls (guys) do not bother with voluminous water bottles, they have enough 0,5 liters per workout. However, the best option is the consumption rate: for women - up to 1 liters, men - up to 2 liters. If you do not drink enough fluids, you will get tired faster, significantly slow down your metabolism and rattle on the floor from dizziness.
Mistake #4. Dislike for dumbbells
Most women believe that dumbbells are purely male equipment and if you touch it, you can develop huge muscles and become “masculine”. However, some cardio loads will not help build the body of your dreams, because the fat will then “grow”, and what will remain under it, skin and bones?
It is strength training (including with dumbbells) will help you get tight buttocks, a flat stomach and good muscles of the shoulder girdle, all this, in the end, will improve your entire appearance and add attractiveness. Also, do not forget that the better the muscles are developed (the more there are), the more calories you burn even at rest. Well, it’s not worth talking about strengthening the bones and ligamentous apparatus.
Mistake #5. Overloading the press in order to reduce the waist
What girl does not dream of a flat stomach and a wasp waist? Sometimes girls in the gym, in order to get what they need, ladies are ready to “pound” the abdominals with all known exercises - these are various types of twists, leg raises in the hang, side bends, the list is endless.
However, it is impossible to reduce the waist by excessively loading the abdominal press. By doing various exercises, you can only create the illusion of a tight stomach, however, in order to reduce the layer (which covers the abdominal muscles) twisting and folding is certainly not enough, so stop “hammering” the press.
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