When it comes to training, motivation plays a big role in success. But what you wear is also important. A baggy tracksuit and a cotton t-shirt may be comfortable, but they are also harmful to your body. Let's look at what things are most suitable for fitness.
Is your fitness wardrobe in need of a makeover?
Proper training clothing, on the other hand, should wick away sweat, show movement clearly, and protect sensitive skin. Consider yourself a veteran in the gym? Don't think you are safe. Both experienced athletes and beginners are equally at risk of falling prey to these perpetrators in the form of tracksuits. So before jumping into your favorite sneakers or putting on a sports bra, learn what you should never wear to the gym:
100% Cotton Clothing
Stay away from 100% cotton workout clothes. This fabric may look good and comfortable, but due to the fact that cotton absorbs moisture and dries slowly, your sweat literally stays with you. Instead of dripping down, your wet cotton clothes can cause hypothermia and skin irritation or infection and increase friction in rubbing areas.
Remember: Swap cotton clothing for quick-drying synthetics or lightweight, wicking fabric that's specifically designed to wick moisture away from the skin for optimal evaporation.
Advice: No matter what kind of fabric you are wearing, discard it if it has begun to absorb odors. Trainer Joe Gonzales, general manager of Barry's Bootcamp in New York, says there is a lifespan to a fabric if it's constantly wicking away sweat.
worn shoes
If you don't throw away your shoes after they break or have a hole in your toe, you're hurting your feet. An unsuitable outsole and insole can result in a solid base when placed on a smooth studio floor and can even hurt your joints. Brett Donelson, a certified trainer and U.S. triathlon coach in Vail, Colorado, says good athletic shoes help keep you centered during training. He says that usually, you want your knees to follow your toes while squatting or cycling. If your shoes don't provide the support you need, your knees won't follow your feet and this will lead to knee and foot pain.
Remember: Melisa Parish, New York-based personal trainer and spokesperson for Lululemon Athletica, recommends changing your tennis shoes every 500 miles. She says that if you run two days a week, you need a new pair once a year, and if you run six or seven days a week, you should change your shoes every three months.
Advice: If you're shopping for a new pair of sneakers, Gonzalez and Donelson recommend having your gait analyzed by a professional to ensure that the shoe fits the natural inward or outward angle of the foot. Choose comfort over fashion, it's the key to a safe, effective workout. Everyone is obsessed with good looking shoes, but they have to be comfortable.
Sports bra without support
You can't give your best in training if you're uncomfortable or embarrassed. A good bra should work to protect the ligaments and tissues of your breasts from being overstretched or pressured, so you can lunge without too much worry.
Remember: To choose the perfect bra, you need to keep in mind the level of movement of your regular workout and the shape of your body. Low-compression sports bras are suitable for workouts like yoga or walking, while high-compression sports bras are ideal for long workouts and intense cardio workouts. Choose a bra that is breathable with flat or flat seams to minimize sweat buildup and chafing. Women with large breasts should choose a bra with wide straps that distribute the weight without digging into the shoulders, and wide bands on the back of the bra for maximum support.
Advice: Even if you are happy with your old friends, you should change them every six to nine months. Jessica Matthews, a San Diego physiologist with the American Committee on Physical Education, says worn out sports bras don't do their job and can lead to ligament damage. While how long a bra lasts depends on how often you wear and wash it, she advises looking out for some signs—skewed cups, loose straps or protruding underwire, or if it doesn't fit.
Jewelry, phones and other toys
Jewelry that hangs, wobbles, or sticks out has no place in the gym. Anything that gets in your way or distracts your thoughts from your workout should be left at home. Even a wedding ring can be uncomfortable or even dangerous during strength training, or get caught on a mat in a Yoga or Pilates class.
Remember: Leave your jewelry in your gym bag or on you and they're in trouble.
Loud appliances
Even if you don't use exercise accessories, you may still be wearing headphones to listen to music. While wearing headphones can help you stay in the zone, it will also limit your perception of your surroundings.
Remember: Adjust the sound level so that you can hear what is happening around you. If you are on the machine, someone might be waiting for it, or the fire alarm goes off, you should have all the information.
Advice: Whether you're exercising at the gym or in your backyard, muting the beats also optimizes your ability to tune in to your breath during strength training or to the treadmill monitor while you run.
baggy clothes
Loose clothes for the living room, too much material in the gym - it's dangerous. Matthews explains that if you're wearing something baggy, it can get in the way of what you're doing or get caught on something. It also makes it difficult to see body alignment, posture, and movement when you're not wearing sportswear, which can present other risks: if your form is not correct in strength training or Pilates, then you are more likely to harm your body than help.
Remember: You don't have to compress yourself in a spandex ensemble, but change from loose-fitting clothing to a form-fitting one to increase the safety of your workout.
Advice: Matthews explains that although loose clothing seems appropriate, in some yoga poses it can come off to reveal the belly and back. Donelson encourages athletes to wear clothing that completely covers and tightly compresses the hips so they can move freely. In public, it's better to defend yourself than to apologize. If you're a fan of loose workout shorts, wear another pair of tights underneath to avoid unwanted exposure.
Too tight clothes
Although you don't want to swim with your clothes on, finding the sweet spot is the key, the uniform shouldn't be too constricting so you can do the full range of exercises.
Remember: Short-sleeve tight tops, and fabrics covering the shoulders and underarms should be loose enough to lift, bend, and rotate the arms around. The bottom should not be tight enough around the waist and crotch to restrict bends, lunges, and squats.
Heavy perfumes and lotions
No one wants to stink at the gym, but draw the line between deodorant and extra skin scents. The scent of strong perfume or cologne intensifies when the body begins to heat up and sweat, which can lead to headaches for you or those who work nearby.
Matthews also cautions against using greasy pre-workout lotions. A greasy hand or body cream can make the skin oily and make it difficult to hold the bar or barbell, not to mention an unpleasant mark on the bench or handle. Moisturizing cream on the face can also interfere with training if it gets into the eyes along with sweat.
Remember: Avoid strong-smelling toilet water. Matthews suggests opting for a lightweight, oil-free lotion or a sports-formulated sunscreen for the best skin protection.
If you have already bought a subscription to the gym, all that remains is to get comfortable and stylish clothes. Despite the fact that many do not pay due attention to this moment, how you will feel in training depends on your sports wardrobe. If the clothes cause discomfort and inconvenience, you will not enjoy classes. And of course, you need to look good, even if it's a regular gym.
What to wear to the gym: comfortable and stylish
Sports fashion also exists, and today those involved focus not only on convenience, but also on a beautiful appearance. Wearing a stretchy T-shirt and ugly shorts is not the best option. Long gone are the days when you went to the gym in old sweatpants. Modern men and women want to look well-groomed even in training, and this is quite normal. Check out our guide on what to wear to the gym.
Fabrics.What to wear to the gym? This is one of the key points that you should definitely consider when choosing. Cotton is suitable for the warm season. In cool weather, it is better to choose synthetic fabrics. In fact, high-quality synthetics have excellent qualities, and besides, they are very pleasant to the skin. Try polyester, it's stretchy and breathable.
Top. In the hall you can see some men who are engaged without T-shirts. This is unhygienic, as a sweaty body leaves marks on the simulators. Yes, and it looks very strange ... A loose T-shirt or T-shirt is ideal. What colour? Choose the color you like. If you're ready to wash after every workout, opt for white.
Many sportswear manufacturers offer their customers T-shirts and undershirts with a mesh surface, this fabric allows your skin to breathe and is ideal for an intense workout.
As for the length of the sleeve, it all depends on the conditions in which you are engaged. In the warm season, a short-sleeved T-shirt is ideal; for the cold season, you will need to pick up something warmer with long sleeves.
Bottom. What to choose - shorts or sweatpants? It all depends on your preferences and the type of training. Doing stretching exercises in shorts will be uncomfortable. Well, if you came just to shake the bar and play with dumbbells, then why not? It is desirable that the length of the shorts is up to the knee, they should not be short. Otherwise, the imprints of your sweaty skin will remain on the bench or on the machine.
The best option is sweatpants made of soft, elastic fabric. The most popular model today is with cuffs at the bottom. Men do not need bright patterns and ornaments, choose a solid color model in light or dark colors.
Shoes. Nothing even needs to be discussed here - it should be sneakers. Not moccasins, but sneakers. In stores you will find hundreds of comfortable and stylish models, you just need to choose the right one. You should feel as comfortable as possible in it, so be sure to try them on and walk around the store in them.
If you work out often, take two pairs rather than one. What for? They won't wear out as quickly and if you need to wash one pair, you'll replace them with a second pair. We want to say right away that high-quality sneakers cannot be cheap, fork out to buy a normal model.
Accessories. It may seem strange to you, but in the gym you will really need some accessories. Be sure to get wristbands to wipe the floor off your forehead. And of course, do not forget to buy several pairs of socks.
Another important accessory is a sports bag, it should be durable, voluminous and stylish. We advise you to choose a model in dark colors, it will not get dirty quickly.
Check out our article How to Choose a Quality Workout Bag
What not to wear to the gym:
- Moccasins and sneakers
- Vietnamese. Some guys come to the gym in flip flops, this is a violation of the dress code.
- Very short shorts, more like shorts.
- Too spacious things - they will interfere with your workout, buy clothes in size.
- Clothes with stains and holes - immediately throw them in the trash.
Quality clothes and shoes will last you for several seasons, so we advise you to buy a few worthy things. Also, do not forget to get comfortable and practical accessories that will make classes even more comfortable.
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Less discomfort - more benefit and pleasure
Regular workouts in the gym will give your body a slim and toned look, as well as help keep your muscles in good shape. One of the important factors for a good workout is the right choice of clothes for classes.
Your feelings and comfort will depend on it, and as a result, the pleasure and convenience of classes. A well-chosen shape will allow you to avoid diaper rash and calluses, and will give the body the opportunity to "breathe".
So nothing will annoy you during your workout, allowing you to exercise with benefit and pleasure.
Shoes
More attention should be paid to the choice of shoes for the gym. It has many types, with their own characteristics and for use in their field. Therefore, before going to the store, you need to know what exactly you will do in the gym. If you will be running, it is better to choose specialized running shoes. They are
equipped with a springy sole, as well as ventilated inserts, which avoid foot injuries and strong blows to the spine, and the inserts provide the necessary level of ventilation so that the skin can breathe. If you just go to the gym, then any of the sports shoes will suit you. Here the main criterion will be the comfort of shoes.
For stretching, you need shoes that do not hinder movement during exercise, so shoes with soft, thin soles are suitable. The material from which the shoes are made is also important. It is better to buy shoes made from natural materials that are well ventilated, otherwise discomfort (due to sweating of the feet) and an unpleasant odor may appear.
clothing
Now let's start choosing clothes. Often before going to the gym, you ask yourself what to wear - shorts and a T-shirt or a T-shirt with sweatpants. It depends on your activities. If the workouts are intense, like aerobics and step, then take shorts and a T-shirt. Also, do not wear very loose clothes - this can indicate your not very serious attitude to classes and will distract others and you. For training in the gym, sweatpants and a t-shirt are the best choice. The form should be loose enough so as not to hinder movement, but not too wide and long so as not to catch on the simulator and not get injured.
As for the quality of clothes for the gym, it is better to buy things from a well-known sports company that specializes in it. They can be made from both natural materials and synthetics. But, in any case, sportswear must ensure proper air circulation with proper thermoregulation and absorb moisture well.
You should not choose clothes with a lot of decorative details - zippers, laces and rivets. They are simply uncomfortable for exercise and can easily cause injury.
Underwear
Due attention should be paid to underwear. Of course, you might think that there is not much difference in what kind of underwear to attend classes, because it is still not visible under clothes. So think those who have never dealt with underwear intended for sports. In the course of its manufacture, special technologies are used, designed for intensive training. Such underwear is made of dense synthetic materials that tightly fit the body, while providing good ventilation, which is important for intense training.
For women, a sports bra is important, which every woman who visits the gym must have. In addition to the fact that it holds the chest well, making jumping and running comfortable, it also prevents the chest skin from stretching gently.
You can also buy special sports socks. Their difference is that they do not have seams - as a result, the absence of corns and associated discomfort. Like all sportswear, they allow the skin to breathe, which is quite important.
This makes it possible not to think about the duration of the workout due to discomfort and other trifles.
Gloves
There are gym visitors who prefer to work out in special gloves, not knowing their real purpose, but simply following the fashion. But gym gloves have their own specifics and scope, beyond
which they are simply uncomfortable and useless during training. If your training is just starting and you do not have a certain experience, then it is better to postpone the gloves for the gym for now. Gloves are needed to protect hands when a person is already working with
big weights. In such cases, the hands are under great stress. Here, gloves are required to prevent slipping of the palm on the neck or handle of the simulator, since slipping of such weights is fraught with serious injuries.
Hall rules
In addition to the correct selection of clothes, it would not be out of place to mention the unspoken rules of behavior in the gym:
1. As already mentioned, clothes should not be very revealing. You are training, not showing off your body.
2. The following rule applies mainly to women, as it applies to long hair. Many interesting, is it possible to train with loose hair. Of course, no one will forbid you to do this, but it is still recommended to collect them in a tail, bun or pigtail. This makes it more convenient to train and you will not need to be distracted all the time to straighten your hair or throw it away from your face.
3. The same applies to jewelry. In the gym, you do not need to wear massive chains, rings or other jewelry that distracts from training.
Few of the girls will come up with the idea of going to a fitness club not for sports, but just like that, so you need to dress in this institution in accordance with the sports dress code, and not focus on glossy magazines and fashion trends. What are the most common mistakes girls make, how not to go to the gym, we'll talk about this today.
Misconception No. 1. Revealing outfits are always beautiful and sexy, so it’s quite possible to go to the gym in them.
This item refers, rather, to those girls for whom visiting a club is not a desire to put the figure in order, but a demonstration of their ideal forms. However, transparent tops, seductive T-shirts with deep necklines are not at all the clothes in which you should appear in the gym.
- Firstly , you will provoke representatives of the opposite sex, who just came to the club to practice, and to such an extent that this can lead to improper installation of the projectile and even injury.
- And secondly , you yourself will not be comfortable if your most prominent part of the body sways with every movement or falls out. You will be distracted, which means that the quality of classes is out of the question.
Right choice: leggings or shorts, a T-shirt or sweatshirt with an appropriate neckline.
Misconception number 2. The choice of underwear in the gym does not matter
Just the opposite! During classes, you actively move, therefore, intense sweating occurs. There is a division of underwear.
For sports cotton panties and bras without lace, rhinestones and other decorative elements are ideal, fitting the body and at the same time allowing it to breathe. In addition, they do not interfere with movement, do not bulge under sportswear and do not spoil the overall appearance.
A good tone is considered a set of a single color scheme.
From a hygienic point of view It is not recommended to wear lace underwear, push-up bras to the gym. Thongs are especially harmful - they not only interfere with movement, but are also a source of the spread of bacteria in the intimate area.
Misconception No. 3. You can wear both tight pants and wide pants to the gym.
Sports brands offer a variety of models for fitness clubs, but not all of them are successful. So, wide pants look spectacular and mask the shortcomings of the physique, but it’s not quite comfortable to practice in them for the reason that the trouser leg can catch on the simulator, and this, in turn, will lead to injury.
Preference should be given tight leggings or leggings that keep the legs in good shape and promote good blood circulation.
Misconception No. 4. Long hair is not a hindrance to sports
Long well-groomed hair is the pride of every woman, but it is they who create the main obstacle in sports activities.
scalp sweats, which affects the condition of the curls - instead of a well-groomed smooth hair, by the end of the lesson you risk getting disheveled tow hair.
Just do not use hairpins and other sharp hairpins.
Misconception No. 5. Bright makeup does not interfere with sports
This point is related to the previous one.
For hygienic purposes it is not recommended to paint in the gym at all.
However, there are girls who cannot imagine themselves without makeup. Very often, to go to a fitness club, they make themselves a war paint and use the entire arsenal of decorative cosmetics: a thick layer of foundation, lipstick, blush, mascara ... As a result, by the end of classes, the mascara is smeared, the make-up floats and looks sloppy. No wonder, because the face also sweats. In addition, there are certain rules of decency: bright makeup is appropriate for going to a disco, but absolutely not suitable for a fitness club. Theatrical makeup in the gym looks ridiculous.
Make yourself make-up in nude style, lightly tint eyebrows and eyelashes. Use gloss instead of lipstick. Make sure to wear a waterproof foundation and don't forget to combine makeup and clothing colors, such as pink shadows and a mauvais ton green tracksuit. The same applies to perfume - no heavy oriental scents, it is best to use regular deodorant.
Misconception No. 6. It doesn’t matter what clothes I go to the gym in, the main thing is that I am generally ripe for this decision.
Properly chosen clothes are the key to quality classes that will really benefit you. Agree, in old pants with outstretched knees, stretched T-shirts or homemade, even cute and cute knitted pants and a T-shirt, you will feel uncomfortable, both physically and mentally, against the backdrop of girls dressed in modern, comfortable and stylish suits.
clothing should be made of materials that allow air to pass through and absorb sweat. Today it is not only cotton, but also modern synthetic textures that meet quality standards.
Second moment. Dress appropriately for the climate. No matter how beautiful and modern the suit is, keep in mind that you will be elementary hot in it. These kits (as in the photo) are more suitable for a morning run than for exercising in the gym.
Misconception No. 7. You can practice in any shoes, including old ones - what's the difference?
Worn-out old shoes not only look unaesthetic, but are also potentially dangerous. For example, the peel-off sole does not allow you to fix your foot on the floor or the simulator, so you can slip.
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"
With all its appearance, this one emphasizes its unearthly, feminine fragility and ephemerality, and 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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