How to help your child remember the days of the week in a playful way

Have you decided to pump up your muscles and make your body sculpted, but are you not familiar with the training program for beginners? Do your trips to the gym amount to fruitless torment with exercise equipment? The information provided is for you!

The offered programs are designed for beginners in bodybuilding. They will introduce you to the basics and help you get results in the first months of regular training. The main thing is to observe the number of repetitions and working weights at the initial stage, so as not to get injured, which will lead to the loss of precious time during the treatment period.

BUILDING A TRAINING SCHEDULE

More experienced bodybuilders train according to their own program, which they developed based on several factors:

• age;
• well-being after training during the recovery period;
• tracked results that have been analyzed over the years;
• personal factors (home, family, work).

Some of the athletes train 5-7 times a week, 1-2 times a day, for 40-60 minutes. At the same time, bodybuilding classes are diluted with cardio exercises such as running in order to pump up the cardiovascular system well, increase lung capacity and endurance.

But there are also those who train no more than 2 times a week with a frequency of 1 workout every 3-4 days, going to the gym almost the whole day. The task of the latest bodybuilders: to hammer their muscles to the maximum with large weights, while taking breaks between approaches and exercises of no more than 30 seconds. That is, they work to wear out their body so that during the 3-4 day break the muscles do not rest or become flabby, but are restored and strengthened for the next workout.

At the initial stages, you can not look at either the first or the second, but choose the golden mean - 4 workouts per week. It makes no sense for you to do less, because 50% of inexperienced movements will bypass muscle growth. In the best case, the results of the exercises will be recorded in the number of calories burned, due to which the subcutaneous fat layer will decrease. Exercising more at the beginning of your journey is also useless, because due to inexperience you will end up with overtraining, terrible physical fatigue and apathy for your next trip to the gym.

Features of muscle building practice

• Before you start practicing, remember that there is no point in feeling sorry for yourself while working in the gym. The mass training program involves maximum impact, energy and effort expenditure.
• The layout of the exercises is a pair of muscle groups for each. You also need to allow your muscles to rest. Each athlete has their own recovery period. On average it is 48-72 hours. This means that you need to exercise about 3 times a week.

• Switch to a protein diet, about 30 minutes before the start of your workout and drink a protein shake after it. As “Iron Arnie” said, a jock should consume 2-2.5 grams of protein per 1 kg of body weight per day. You can take creatine, which will help increase strength, “desire to train” and body size faster.
• Even in the gym, don’t immediately hit the iron; spend the first 10 minutes warming up your body. At the end of working on yourself, also smoothly transition to a state of rest with a 10-minute completion.

DISTRIBUTION OF WORK OF DIFFERENT MUSCLE GROUPS ACCORDING TO SCHEDULE

For greater efficiency in muscle development, it is recommended to do 2 days of training in a row, followed by 1 day of rest. In this case, the top and bottom with the press need to be trained on separate days from each other. For example, on Monday all the muscles of our upper body are worked out, on Tuesday – the muscles of the legs, buttocks, abs and lower back. Wednesday is a legal day off. On Thursday and Friday the program is repeated, on Saturday and Sunday there is a day off.

It is worth noting that the abdominal muscles will, by inertia, receive a load on the day of the upper training, and the arm muscles will receive a little from some exercises on the days of the leg training.

To achieve results faster, add evening jogging for 15-60 minutes to your training days. Just run not before training, but after, if you have any strength left. On days off, avoid heavy loads altogether. You can include swimming, stretching, or leave these days for complete muscle recovery.

Iron Health

As I described in previous articles, to activate the process of muscle growth (hypertrophy), several factors must be observed:

• Accumulation of free creatine in muscles
• Accumulation of large amounts of lactate (lactic acid) in the muscles
• Muscle strain
• Microtears in muscle tissue (minor impact)

It is worth noting that each of these factors affects the process of muscle growth. However, to achieve maximum effect, all of the above must be done. Therefore, to build muscle mass, the optimal training program will be one that takes them into account. This is exactly the program I want to offer you.

Features of the muscle hypertrophy program

• Training 3 times a week – Monday, Wednesday, Friday.
• We will pump each muscle group once a week.
• The duration of the program is 6 weeks (1.5 months), followed by a week's rest and a change of work program.
• This program is high-intensity.
• We will train the press 2 days a week – Monday and Friday (2 exercises at the end of the main workout).
• Vary the order of exercises from week to week. For example, on Monday you do chest and back exercises. In the first week, you start with chest training, after which you move on to the back, and in the second week, you start with back exercises and end with chest exercises. And so on.

Training program

Monday (chest + back + abs)

Wednesday (biceps + triceps)

Friday (legs + delts + abs)

Tips and tricks

• Choose a working weight with which you can complete all the planned repetitions.
• The first exercise of the workout is the most intense, the working weight here should be maximum.
• Try to periodically increase the working weight in the first two exercises. For example, you bench press 100 kg for 6 reps, but you doubt that you can complete all sets of 6 reps with a weight of 103 kg. In this case, structure the workout as follows: perform the first set with a weight of 103 kg (try to complete all 6 repetitions), and the remaining two with a weight of 97 kg. If this scheme works, then at the next workout try to do all 3 working approaches with a weight of 103 kg (even if you can only manage two, you win).
• In those exercises where 4 sets of 12 repetitions are indicated, try to follow the technique perfectly and “acidify” the working muscle as much as possible (until you feel a burning sensation).
• At the end of your workout, be sure to apply stretches to the muscles that were stressed.
• Don't forget about your diet and nutritional supplements (creatine and protein will be enough).

By the way, such a training scheme is an excellent basis for writing specialization programs (for example, for accented chest training). In subsequent publications I will definitely offer you one of these programs. It brought me good results (an athlete with 7 years of experience). Perhaps it will help you too. Happy training!

NUMBER OF APPROACHES AND REPEATS

At the beginning, beginners try to repeat the exercises instructively, but they do not understand at all which muscle should work at this moment. They don’t feel it right away, and if the technique is incorrect, they don’t train it at all. In addition, in order not to be a black sheep among bodybuilders, they grab heavy dumbbells and hang massive weights on the barbell. All this leads to injuries to the spine, knee joints and muscles.

It is better in the first days of training to work out the muscles with exercises in 3 sets of 15 times, working with very light weights.

This will not provide progressive growth of muscle mass, but will only improve the basic level of physical abilities, help to correctly establish the technique, and prepare the muscles for serious loads. In the future, the weights can be increased and the number of repetitions and approaches reduced, working on strength and muscle growth. Later, you will develop an intuitive scheme, and there will be no need for other people's advice.

A HEALTHY HABIT IS TO RECORD THE RESULT

For greater efficiency, get yourself a useful habit - keep a diary of training and rest every day. Record your future plans and everything that happened to you in it:

1. Lay out your training plan from start to finish. Write down the exercises, working weights, number of approaches and repetitions, breaks between exercises, evening jogging. If the training did not go according to plan, record the results you worked out.
2. Make a meal plan for the day, counting food in grams, calories, proteins and carbohydrates. Record the amount of fluid you drink per day. Record everything you ate and drank, and calculate the final result. To do this, it is recommended to study nutrition for athletes in more detail, make a list of foods with a low glycemic index and high protein content. Create a blacklist of products.
3. Every day, measure the circumference of different parts of the body and weight with a centimeter, and record the numbers in a diary.
4. Make notes about how you feel on rest days. If you feel unwell, try to find the cause in yesterday. Perhaps you will see it in the column with the liquid you drink during the day. Record your sleep time.

Once a month, take the time to analyze your notes, highlight the most effective results and vice versa. Thus, an understanding will come about quality training and nutrition. In the meantime, this understanding is not available, check out the recommended workout by day of the week. Learn nutrition for beginner bodybuilders.

Materials to help you learn names

When learning the months in English, for children the days of the week in the language are as follows: Sunday - Monday - Tuesday - Wednesday - Thursday - Friday - Saturday. As you can see, all days are formed using the word “day”. The word “week” itself is translated as “week”, and weekend as “weekend” (end of the week). The days of the week must be preceded by the preposition “on”.

Pictures for sticking on the door

For your information! Even 3000 years ago, scientists associated the names of the day with the astronomical names of the planets, while the planets themselves were named in honor of the Scandinavian gods.

A good way to learn the days of the week is to create flashcards. You can find pictures associated with a certain day, or draw it yourself and sign the name of the day in English on the photo. After the cards are ready, hang them on the front door (for example, the kitchen). You need to change the days of the week according to the relevance, and the baby will gradually remember all the days in the week. You can also add a month along with the day.

Development of hand motor skills in preschool children in preschool educational institutions

You can use tables with translations and decoding for easier perception and memorization. In them, each day of the week has its own meaning:

• Sunday (Sunday, abbr. Sun) literally translates as “sun”. This day is dedicated to the Sun God (San). He was the main God, so in his honor the week in Britain begins on Sunday.
• Monday (Monday, abbr. Mon) is formed from the words “moon” (“moon”) + “day”, that is, this day is dedicated to the night luminary, the goddess Moon, who followed San in seniority.
• Tuesday (abbr. Tue) is derived from Tyr, who was the God of War in Scandinavia. The northerners revered him and bowed down to him on the third day.
• Wednesday (Wednesday, abbreviated Wed). Odin was considered the “First Father” of the Gods. His numerous exploits in myth made him the greatest and most respected god.
• Thursday (Thursday, abbr. Thu) was dedicated to the mighty warrior God, who was the son of Odin and Friga - Thor. He is depicted on a throne with a crown and a scepter in his hand.
• Friday (abbr. Fri) is named after the goddess of beauty Freya (Friga).
• Saturday (Saturday, abbr. Sat) comes from Saturn (God Siter).

Note! All names of the day in English are written with a capital letter, because in fact these are the names of the Gods.

Now that the history of each day is known, you can move on to poems with which children can quickly and easily learn the names of the days of the week in English. The child should try to pronounce the words clearly; if desired, poems can be memorized. There are many poems you can find online that you might enjoy.

Children's sayings are very helpful in learning words. It is not necessary to learn them by heart, you just need to read them a few times.

After listening to a children's song about the days of the week, the baby will strive to sing the names of the day in English as a training without outside help.

Important! It is imperative to train diction; the baby must sing the days along with the audio.

There are a large number of counting rhymes on the Internet with different tempos. You can choose and study those that you like.

TRAINING PROGRAM

Monday

We train the top. Complete beginners work with light weights, doing 3 sets of 15 repetitions at a time. More experienced ones can work with medium weights, performing exercises in 2 sets, 8-10 repetitions at a time. We do the following exercises:

1. We press dumbbells while lying down.
2. Butterfly simulator (all exercises on it).
3. Press dumbbells in French (lying)
4. Extend the triceps on the upper block.
5. We press in the military style while standing.
6. We spread our arms with dumbbells while standing.
7. On the Scott bench we lift the EZ-bar (biceps exercise).
8. We sit on a chair or bench and finish off the biceps with dumbbells.
9. Pull the upper block with a wide grip.
10. We do bent over dumbbell rows.
11. Shrugs with dumbbells.

Tuesday

We train the bottom and abs. The weights, number of sets and repetitions are the same as on Monday based on your level of training. We will work with these numbers until the end of the week.

All exercises are performed on simulators, except for the eighth point. Exercises:

1. Leg press.
2. Straighten your legs.
3. We bend our legs while sitting.
4. We bend our legs while lying down.
5. We rise on our toes while standing.
6. We rise on our toes while sitting.
7. We twist the torso on the press bench.
8. Twisting the body while lying on the floor.

Wednesday

Day off.

Thursday

The top works. If desired, all exercises from Monday are repeated, the following are additionally added:

1. We pull ourselves up on the crossbar.
2. We do deadlifts on the lower block.
3. We do vertical pull-downs to the chest of the lower block.
4. We work the biceps with the EZ bar while standing.
5. Hammer grip. We lift dumbbells (working the biceps).
6. We do dumbbell presses on a bench (lying) with a positive incline.
7. Bringing hands together (in crossover).
8. Barbell press (seated).
9. Exercise with rope handle (triceps extension, upper pulley).

Friday

The bottom works. The exercises are repeated from Tuesday, the following are added:

1. Hack squat with narrow feet.
2. Standing leg curl (simulator).

Training during a mass-gaining cycle[edit | edit code]

How to create a program to increase strength and mass - Andrey Zhuravlev

As a rule, the programs on the course are built on the principle of split training. Each muscle is worked out once every 4-7 days. You can also include in your training program the elements described in the article: Effective principles of gaining muscle mass. You shouldn’t think that when taking steroids you can relax and train carelessly, and “pharma” will do everything for you. We should not forget that steroids are only an addition to training and proper nutrition and will not make you stronger or bulkier on their own. There is also no need to go to the other extreme - train for wear and tear. In this case, no dose of AS taken will save you from overtraining. In addition, the increase in muscle strength significantly outpaces the development of the joint and ligament apparatus, so you need to be extremely careful during exercises so as not to get injured, especially since the use of certain steroids weakens the joints and ligaments. Typically, “mass-gaining” training using AC uses various types of weekly splits. For example, 1+1+1+1+1+2 - three training days and four rest days. Here the muscles of the body are divided into three groups, and each group trains once a week on its own day. Or a split for more advanced 5+2 - five days of training in a row plus two days of rest. Below are several options for training splits.

Designations:

The name of the exercise is indicated first, then the number of approaches and the number of repetitions in the approach.

Workout No. 1 (Back, Biceps):

(Monday)

• Deadlift 3x5-6
• Bent-over barbell row 3×8-10
• Wide-grip pull-downs on a pulley]] or Pull-ups on the bar 3×8-10
• Standing biceps curl 3x8-10
• Dumbbell curls with a 3x8-10 hammer grip

Workout #2 (Chest, Triceps):

(Wednesday)

• Bench press with a wide grip 3x8-10 (or * Bench press at an angle with a medium grip 3x8-10)
• Dips 3x8-10
• Dumbbell raises 3x8-10
• Triceps extensions on the upper block 3x8-10
• French press 3x8-10

Workout No. 3 (Legs, Deltas):

(Friday)

• Squats with a barbell size 2. set + 1×15,12,10,8
• Leg extensions in the simulator 1×15,15,12,10
• Leg press 1×15,12,10,8
• Leg bending in the machine 1×15,12,10,8
• Smith machine seated press 3×8-10
• Dumbbell Raises|Side Dumbbell Raises 3×10-12
• Lateral bent over arm raises 3×10-12

Four-day split[edit | edit code]

First workout: Back, Biceps

, after it 1 day of rest (Back, Biceps) (Monday)

1. Pull-ups 1×12,10,8,6
2. Pulldown of the upper block to the chest 1×12,10,8,6
3. Row of horizontal block to the stomach 1×12,10,8,6
4. Standing barbell curl 4×10
5. Concentrated biceps curl 4x10

Second workout Chest, Triceps

, after it 1 day of rest (Chest, Triceps): (Wednesday)

1. Horizontal press 4×8-10
2. Incline press 4×8-10
3. Incline dumbbell flyes 4×10-12
4. French press standing 4x12
5. Arm extensions on a block with a straight handle 4x12

Third leg workout

, after it 1 day of rest (Legs): (Friday)

1. Squats with a barbell 1×12,10,8,6
2. Leg extension in the simulator 4×10-12
3. Leg press 1×12,10,8,6
4. Leg bending in the simulator 4×10-12
5. Standing calf raise in the simulator 4×15-20
6. Sitting calf raise in the machine 4×15-20

Fourth workout: Shoulders

, (Deltas): (Sunday)

1. Barbell row to the chin 4×12-15
2. Standing lateral raise of dumbbells 4×12-15
3. Bent-over dumbbell lateral raises 4×12-15
4. Smith Overhead Press 4×8-10
5. Shrugs with dumbbells 4×10-15

On Monday the entire training cycle begins again. In addition, this split can be performed according to the 2+1+2+2 system - this means two training days in a row, then a day off, then again two days of training in a row and two days off. Note that here are examples of training splits performed within one week.