4 TIPS FOR EFFECTIVE TRAINING
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Find my 10 tips for effective training! It’s not always easy to know how to get into the sport especially if you go indoors! Between all machines, dumbbells and free weights, group lessons and advice from one another, we hear everything and its opposite and we can quickly be lost! So to help you succeed in your training, I share my golden rules and tips for effective training. Because to train is good, but to train effectively, it is better !! Let’s go for my 10 tips for effective training

1.  Warm up!

The warm up is very important, it allows you to avoid hurting yourself by preparing the muscles that you will seek, it also allows your body to get in shape. So never skip this step which will take you 10 min. To warm up, you can of course do a little cardio but the most important is to warm up the muscles you will work during your session! The best way is to do one or two sets of exercises that you will do using very light weights, it will best prepare your muscles that can then give everything when you actually start your session!


2. Choose a basic program .

We all want to copy the training of a person who has succeeded, whether your best friend, the hall of your room or fitness model that you admire but it is surely the worst mistake to make. Each body has specific needs and the training must be adapted to your needs, not to that of others. When you start, the priority is to build the basics and teach your body to train. Bodybuilding is a bit like building a house: even if you love your neighbor’s decoration, if you want the same house as this person, you will not start by decorating! You will first have to build the foundations, mount the walls, the frame, etc. And only then will you focus on finishing and decorating. And use the same logic when you are trying to build the body of your dreams. So choose a basic program and follow it for a few weeks or months to see how your body reacts. For example, you can find programs tailored to your needs here

And do not forget to work the whole body and not just the pretty muscles of the mirror that we all want to have

3. Apply to performing the exercises.

Too often we see people who do anything, who do crooked movements or who, to take heavier weights do the exercises wrong (we sometimes have the impression that they dance when they see them doing n ‘ whatever lol). Yet, applying well on performing exercises should be your priority rather than taking on more weight. Why is it so important? For 2 reasons: Already because it is the best way to get hurt but also because an exercise is done to work one or more muscles. If you put too much weight and you do not succeed in doing the movement correctly, it is another muscle that takes over so in the end, in the best case, it’s a bit like doing another exercise! In the worst case, you can be seriously injured. So put your ego aside, especially if you start and apply yourself !!! Feel free to watch exercise videos to understand how to do it. You can also film yourself to check that during the effort you keep the correct position.


Latest tips:

Contract your abs to fit your body well, it will help you maintain a good position on most exercises and it will prevent your back from suffering to compensate

Voluntarily contract the muscle you work . Of course, your muscle is solicited by the exercise you are doing, it is already shrinking. but often an exercise involves other complementary muscles. By focusing on what is called “voluntary contraction”, you make sure to target the main muscle! If you do abs, for example, before you start the movement, contract the abs well and make the full movement. Release and start again. You will see that it will increase your results!

4. Go over !!

And yes, playing sports is good but you have to go beyond each session and try to give everything to progress regularly. Write down your performances and at the next session, do better by adding more repetitions, adding a little more weight! You will see, in the beginning, you progress easily until you reach your “limits”. It is from that moment that it really begins and that we will have to apply to surpass ourselves. So how do you know if you have reached your current limits or if you are using the right weights? It’s very simple and here is a tip to help you situate yourself: imagine that you have to do 3 sets of 10 squats. During the 3rd series, do not stop at 10, try to do your maximum of rehearsals, go to “failure” that is to say the repetition that you can not do, the one you start but you will not be able to do! If you get to do only one or two more squats, you’re close to your limits, keep going like that and aim for 3 sets of 11 squats at the next session. By cons if you get to do 15 or 20 squats or more is that you still have a lot of margin and you do not work enough! Next time, attack immediately with 3 × 15 squats for example and repeat the test to check that you have reached your current limits! But be careful, remember the previous tip: Do better but be careful not to do anything. continue like this and aim for 3 sets of 11 squats at the next session. By cons if you get to do 15 or 20 squats or more is that you still have a lot of margin and you do not work enough! Next time, attack immediately with 3 × 15 squats for example and repeat the test to check that you have reached your current limits! But be careful, remember the previous tip: Do better but be careful not to do anything. continue like this and aim for 3 sets of 11 squats at the next session. By cons if you get to do 15 or 20 squats or more is that you still have a lot of margin and you do not work enough! Next time, attack immediately with 3 × 15 squats for example and repeat the test to check that you have reached your current limits! But be careful, remember the previous tip: Do better but be careful not to do anything. attack immediately with 3 × 15 squats for example and repeat the test to verify that you have reached your current limits! But be careful, remember the previous tip: Do better but be careful not to do anything. attack immediately with 3 × 15 squats for example and repeat the test to verify that you have reached your current limits! But be careful, remember the previous tip: Do better but be careful not to do anything.