Tip 1: How to enroll in the gym
Tip 1: How to enroll in the gym
A good sports form requiresregular training. And an important point is the competent study of all muscle groups. In a domestic setting, it is rather difficult to organize this process. The best option is to train with a coach in the gym.
Highlights when choosing a gym
To achieve excellent results, the fitness centermust be well equipped with various simulators and other facilities for exercising. Choosing a gym, you need to consider several nuances. First and foremost, it is recommended to pick up a gym, located within walking distance from the place of residence or work. This makes it possible to increase the frequency of training. Secondly, you should ask your friends who are seriously engaged in physical health, what kind of coach they can advise. Naturally, it is not necessary to pursue those masters who position themselves as elite, because in payment for their services they include an extra charge for their own fame. It is worth recalling that huge spending does not always mean really worthy of sports. As for equipment, in the gym must necessarily be Olympic bars, pancakes of various sizes, a wide dumbbell, a bench for bench press and squats, benches with the possibility of changing the angle tilt, as well as horizontal bars and a vertical block. For cardio loads, exercise bikes and running tracks will be useful. It is necessary to pay attention to the competent arrangement of all sports equipment in the room. The constant search for pancakes of the required weight reduces the time that can be spent on training. Instructors and trainers are obliged to monitor the order and make comments to those customers who do not return inventory to the site. To ensure the optimum level of comfort, gyms should be equipped with spacious locker rooms with lockers, as well as showers where hot and cold water is constantly available. In hot days to train better in a well-ventilated room. Many owners of fitness centers install split systems that automatically control the microclimate in the hall.The importance of attendance for a potential client
You should first get to know the regularsthe specific gym is about the average number of visitors, and it must be understood that on weekends this figure is significantly higher. A large number of clients do not like many, because you have to wait a long time for your turn on the simulator. Having found a suitable gym, it is worth asking about ways of paying for the services provided. It can be package offers for several months, one-off attachments after each workout, payment of the number of hours spent on a particular simulator under the supervision of an instructor.
SPOT WITH SPORT ACTIVITIES During a veryintensive training, you can sweat ten times more than usual - while allocating up to 10 liters of sweat per day. This is a large volume of liquid, so it is really important in training - during training, drink plenty of water - to avoid dehydration.
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Tip 2: How to organize a gym
The gym provides services for a largemasses of people, so to create it, you need to be guided not only by theoretical knowledge. It is worth to visit the acting hall several times to see which simulators the clients are engaged in more, and on which without "special enthusiasm".
Instructions
1
Analyze the state of the market in your city. Determine how many gyms are already available Halls and in what area it can be opened, so that there were no competitors nearby. Think, Hall which format can be organized in your territory. Maybe your potential customers would like to see in their own area a small gym Hall, working until late.
2
Make a business plan for the future development of the training Halla. In turn, describe the forecast of the company's success in it. Then write down what risks can appear and how they can be prevented.
3
Calculate how much is needed for the opening of the gym Halla. Include in it: the cost of necessary simulators, the amount of money for renting a room, the cost of related products (towels, rugs), salaries of employees.
4
Find a suitable room, rent orredeem it. If necessary, you can order the project of redevelopment of this room for installation of equipment. This project is coordinated in the administration of your city, in the state administration of architecture, in the fire inspectorate, as well as in the center of epidemiology and hygiene.
5
Pay attention to the basic requirements that are imposed on the room to create a training Halla: its area should be no less than 100 m2, and it must also have a powerful ventilation system and an uninterrupted water supply system. After all, for example, without the presence of hot water in the shower, you can instantly lose most of the customers.
6
Register the company. To do this, write the application to the state authorities and provide along with it all necessary documents (constituent documents, business plan, documents on renting premises, technical documents for equipment). Pay the fee for the consideration of your application, and attach the receipt given to you when paying for the above documents.
7
Hire a dedicated staff. After that, you can post an advertisement about opening your gym Hallbut also about the hours of his work.
Tip 3: How to equip a gym
Propagation of a healthy lifestyle encourages peopleto watch over the health and a figure. Owners of fitness centers are unlikely to ever be left without customers. However, to ensure that their visitors are satisfied with the training, it is necessary to properly equip the gym Hall.
You will need
- - premise;
- - simulators;
- - Sports Equipment.
Instructions
1
First of all, decide for yourself how your futurethe gym will look like: how many visitors it will be calculated, what needs the customers will satisfy, what will be its main audience.
2
Think about the general concept of a sports club: the assembly of the gym, designed for women, will be slightly different from the hall for men. In the first case, strength training will be more popular, in the second case, dumbbells will raise the interest, the weight of which should reach 100 kilograms.
3
While arranging the gym, do not forget to put the stand for the instructor on duty. The place for it should be chosen in such a way that the entire hall can be seen from there.
4
If you are going to equip a gymcardio equipment, it is worthwhile to worry about additional electrical power in advance. Also, such a room should be provided with a permanent forced ventilation and air conditioning. It is best to solve these issues with the help of experienced engineers.
5
If we talk directly about simulators, then in(it is intended for warming up all body muscles and workouts), a horizontal adjustable bench (used for both strength exercises and as a gymnastic projectile), a set for strength exercises (dumbbells need to be purchased with a stamp and the possibility of regulation weight). Further equipment depends solely on your financial ability. However, cardiovascular equipment is best not to save: this equipment should only be purchased from proven brands.
6
It is very important to correctly distribute the simulators in the hall. Classical is the scheme of the division of the hall into three main zones: cardiovascular equipment, power simulators and a zone for stretching.
7
It is desirable to equip the gym with mirrors. Thus, visitors will be able to control the correctness of their movements, besides mirrors are a good motivational moment, forcing more attention to improve their body.
Tip 4: Does the gym help lose weight?
When a person decides to part with extra pounds, the first thought is to make an appointment in the gym. There are a lot of misconceptions about training on these or those simulators.
Why does a person not get to lose weight in the gym?
Uninformed people often can not achieveeffective result in losing weight, because they do not distinguish between classes for increasing muscle mass and fat burning workouts. They pounce on weight training machines to lose weight, and achieve an increase in muscle mass under the fat layer. It is necessary to dispel the strange belief of some people that one can lose weight in a certain part of the body. And also the illiterate belief that fatty tissue can be converted into muscle tissue. This under no circumstances is possible, fat and muscle tissue can not be connected in this way. If you start to pump the press, your muscles will come into tonus and look better. But the fat layer from this will not evaporate anywhere. Therefore, it is necessary to build your training competently, if the goal is to lose weight. In the gym, you do not fit simulators that work at your expense. These are all simulators for individual muscle groups: arms, shoulders, back, abdominals, shins, thighs and buttocks. You did not come to work to increase muscle mass, so leave frantic repetitions for later.Which simulators help you lose weight?
Pay attention to the cardiovascular loaderfirst of all the heart. This includes a treadmill, a bicycle, an elliptical trainer. They imply the monotonous performance of certain movements for a long time. Classes on cardiovascular equipment promote active fat burning and tone all muscles. At the same time, they are unable to provoke significant muscle growth. So you can get a slim figure, and not hypertrophied muscles of the press or legs. Cardiovascular triggers a fat burning mechanism approximately 20 minutes after the beginning of the session. And this is provided that you did not eat for a couple of hours before training. Otherwise, the body will take advantage of energy from the food and until the fat stores will not reach. Therefore, it is necessary to establish a diet, combining it with training. Otherwise, the proper effect is not achieved. Also, during training on cardiovascular equipment, it is necessary to fill the amount of fluid in the body with clean drinking water. The lack of water in the body leads to its overheating and fatigue. After getting rid of excess weight, you can switch to muscle relief. A small regular load on the muscles will be enough to keep them always toned. The absence of a thick fat layer will demonstrate your achievements in all its glory.Tip 5: How to visit the gym for weight loss
A healthy lifestyle gradually becomes the norm. More and more women and men who want to keep their youth and slim figure regularly visit fitness centers and training halls. But to make the effect of this really, you need to visit the gym correctly and adhere to the rules that will help you lose weight in the shortest time.
Instructions
1
Excess weight causes a metabolic disorder,You can not restore it only with physical loads. Therefore, before appearing in the gym, clean the body of toxins, adjust the power system, but not abruptly. Begin daily to engage in special gymnastics, preparing the body for exercise. If the case is started, then use the hardware cleaning technologies of the organism: myostimulation, hydrocolonotherapy, and also by prescription of the doctor, start taking pharmaceutical preparations.
2
Be sure to consult with your doctor,before giving yourself increased physical activity in the gym. After starting the visits, talk to the trainer, work with him for a while, ask him to pick up for you an individual complex of exercises that will help to correct excess weight and build muscle mass in those places where it is really necessary.
3
Those who visit the gym for losing weight, first of all, aerobic loads are needed,this is the most effective way to burn excess fat. Work more with running simulators and bicycles. The duration of the lesson should be at least 30 minutes. Do not rush - sharply losing weight is dangerous to health.
4
Do not start classes without warming uppreliminary muscles, this is necessary in order to prepare the heart for the subsequent stresses. After training, you must also allow the body to recover and recover. To relieve tension in the muscles, you need to stretch well. After working out, go to the sauna or bath, go to massage.
5
While practicing on simulators, exclude all rigiddiet, your diet should be balanced and varied. Limit the intake of easily digestible carbohydrates, refined foods, sweets. One hour before the start of training, you can not eat anything, after training, you also need to wait at least an hour. Do not drink a lot of water during training, enough to rinse your mouth and moisten your lips.
