In order to double your results in the hall, you should avoid some common mistakes in the hall. It doesn't matter if you're here for the first time or you've been practicing for several years. There are some mistakes that even experienced athletes make when stepping on the same rake over and over again. And these mistakes can be the reason why you don't see the dynamics in your training for a long time. They can also lead to injuries.
If you have reached the training plateau or want to speed up the process of achieving results, then working on these mistakes is your chance to succeed. We have collected 5 of the most important and fatal mistakes. If you get to know yourself in any of these mistakes, you should work on them immediately and then the dynamics of your progress will undoubtedly accelerate.
1. You shouldn't give your watch to cardio training.
Cardio is the main assistant in fat burning. But if you spend more than 50% of your training time on cardio, your body will deplete its glycogen reserves. This will cause you to lose muscle tissue in addition to the fat layer. 20 minutes after training is enough for your body to switch to fat burning. Longer cardio training can be done on a day off.
2. You need a look from the outside.
It does not matter what kind of training you choose: group training in the hall, with a personal trainer, independent, online training. Always try to ask what you do not understand, do not hesitate to seem silly. In BodyLab you can address to the curator, at independent trainings, to the on-duty coach in the hall. Group training is a great way to have fun and improve your fitness. But the instructor of group programs is not able to pay maximum attention to everyone, as there are usually a lot of people at such trainings. Don't get into a corner or back row, it will be difficult for the coach to notice your mistake. If you feel that you are doing something wrong, inform any possible coach and find someone who can at least occasionally evaluate your technique. Often, even knowing the theory of 5+, we make mistakes in practice without even noticing it.
3. do not get carried away with training machines.
Having signed up for the gym, we want to try out all these strange machines in practice. Training with simulators has many advantages. They create the necessary isolation, help to maintain the correct amplitude of movements, fix the body. But the training session, which involves only simulators, is obviously not effective.
Every training session must include basic and free weight exercises as well as body weight exercises. Many exercisers provide an isolated workout of a particular muscle, shifting most of the load on it. But there are far fewer calories to burn and fewer muscle groups to work with. However, only large muscles come into play, while small muscles are left unattended. In basic exercises, small muscle groups and stabilisers work well enough. There are also many muscles that are indirectly involved in the work. For example, when squatting with a barbell, the press works as a body stabilizer.
4. Do not ignore your weaknesses
We all have our favorite exercises that we try to do more often than others. As a rule, these are the exercises we do best. These can be both individual exercises and exercises for specific muscle groups. For example, you have a well developed upper shoulder belt and all delta exercises are excellent, but your legs and hips need to be corrected. Assess your shortcomings and try to work on them. Work on your weaknesses. Including doing unloved but effective exercises to make your weaknesses stop being like that. Don't just do your favorite exercises or exercises on the same muscle group. A comprehensive approach is the basis for success
5. Don't leave your goals behind
Training with a soulmate or friends can be a fun and convergent way of spending time, but try to always remember that your body is different and so are your goals. If your level of training (including stretching, strength, stamina, etc.) differs, you will not be able to use the same training. The best way to do this is to warm up together and start training in the hall separately, each according to his or her own program, to the best of his or her abilities and goals. Nothing prevents you from resting together in the sauna or drinking a protein shake after the training session, having discussed how your class went. You can follow each other's progress together and support each other in difficult moments. But never look up to someone else's training. Even training on fitness star programmes, if these programmes are personal rather than written for you, will not do you any good. Experienced athletes have more skills, it is easier for them to do a number of exercises, they correct their weaknesses. And there is no guarantee that their training will suit you. So always remember that you are you. And if a friend manages to perform a difficult crossfit training and sweat a little, and you can hardly pull out the training of the initial level - it is not an excuse to sound the alarm and rush to catch up. Build up your skills gradually, don't look up to anyone. Work only for yourself and your goals.
