BAJAN SUN MAGAZINE
OCT 2014
Workout Tips For
The Beginner
6 Squeeze
Going to the gym and getting through a workout is a
huge part of building your best self. However, it's just
as important to make sure you get the most out of
your workouts. An often-missed principle of lifting is
a strong contraction—or squeeze—at the top of every
movement. "This isometric element makes a big difference," explains Orlando.
Whether you're doing biceps curls, triceps pressdowns, glute bridges, or leg extensions, squeezing as
hard as you can at the top of the lift will help you
build muscle. You don't need to squeeze for more
than a second or two, but challenging those muscle
groups to work that much harder will pay big dividends.
7 Learn From Your Mistakes
Nobody started out as an expert. You're just beginning, so remember that you are going to make mistakes. That's the way it is with all things. The trick is
to pay attention to these mistakes and learn from
them.
Think about your body and how it responds to your
lifts, your diet, and even your attitude. No two people
are entirely alike. The better you understand yourself,
the more you can tailor your workout program to your
own needs. This means better results in your future.
A great way to keep track of what you do in the gym
and the kitchen—and how your body responds—is to
keep a journal or blog .
That way, you can look back and figure out what
made you feel great, what made you feel sore, and
what made you feel like you wanted to quit. Use this
information to get better!
8 Finish Every Rep
Many beginners focus too much on the first part of
the lift (the concentric or lifting portion) and forget all
about
the lowering (eccentric) part. I know it's fun to watch
your muscles flex, but letting the weight drop quickly
and without control can be disastrous.
"During the eccentric phase of any lift, the muscle is
acting like a brake, slowing the weight down against
gravity," explains Orlando. "This is just as important
as the contraction, or concentric phase, because your
muscle is still engaged." You want your muscles to be
strong all the way through their entire range of motion, not just the first half of the lift.
Orlando says that if you cannot control the weight
during the lowering phase, you're probably lifting too
much weight. Lighten the load until you can control it
on the way down again.
9 Ask Questions
"The gym can often be an intimidating place for any
beginner," says Barbara. "Don't be afraid to ask someone about how to do an exercise or what muscle
group it works."
As a beginner, you'll likely have questions. There's
nothing wrong with that! The worst thing you can do
is keep yourself ignorant. Failing to ask questions can
lead you to develop bad habits, lift improperly, and
find yourself working hard without seeing results. If
you're too shy to speak up, consider booking a session
with a trainer. It's their job to answer your VW7F