Equipment
Equipment for sports includes: wristbands, a jump rope, a belt for strength exercises and bandages.
The first ones are designed to fix the wrist; they are used not only for basketball, but also for simple exercises. Jump ropes can be considered the most popular equipment, so they are often in short supply in the gym. In order not to shift your training plan, and not wait for someone to free the equipment, it is better to purchase your own jump rope.
The belt is designed to work with heavy weights: it helps keep the abdominal muscles and lower back in the desired position. Without its use, training may result in injury.
Bandages are used to wrap the palms and fingers, they protect against friction, fix tendons and bones, and increase the force of impact. Additionally, they absorb sweat.
Having chosen the right clothes, shoes, equipment and accessories, all that remains is to decide which fitness club to start going to. In St. Petersburg, this is the D'ATHLETICS club, where you can attend group, personal training or an introductory lesson conducted by certified instructors.
Preparing the gastrointestinal tract for training
1-2 hours before, you should eat well and provide your body with “ fuel ” before training. Why exactly 1-2 hours ? The fact is that the digestive system needs time to digest food. If you eat in 15-30 minutes , it will simply be difficult for you to train and you will feel heaviness in your stomach.
As already mentioned, in 1-2 hours, you eat mainly protein-carbohydrate foods , including vegetables, rice, potatoes, meat, fish, salads, juice, fruits. If your body type is prone to gaining excess weight , then eliminate (reduce) the consumption of fast carbohydrates if possible, and vice versa, if you have a fast metabolism, you need, in addition to everything else, to load up on sweets (for energy).
Before the workout itself, usually 30 minutes before it, athletes drink pre-workout complexes , BCAA and other sports nutrition in order to prepare their body and nervous system for intense physical activity.
In turn, newcomers to the gym, especially those who are just about to go there, are not recommended to take these sports supplements, for a very simple reason: your body is not yet accustomed to specific strength loads , has not entered into the training rhythm.
Work out for 3-6 months without using sports supplements in your diet, and then you can and even need to take them to achieve better results .
Healthy eating when working out in the gym
Sportswear
There are several requirements for sportswear for both men and women that help achieve their goals and provide comfort:
- Convenience while driving. It is important that clothing is the right size and does not hang or constrict as this can cause discomfort, make it difficult to exercise, or make it impossible to perform certain exercises. When choosing shorts, trousers, or a T-shirt, it is better to test them: how comfortable it is to bend over, stretch, etc.
- Temperature comfort. During training, a person quickly warms up and begins to sweat, so it is recommended to choose a short-sleeved T-shirt made of moisture-wicking jersey, as well as shorts below the knees or light, stretchy trousers.
- High quality material. Despite the well-established opinion that it is better to wear clothes for sports activities made of linen or cotton, this is not correct. Because such material, although it absorbs moisture well, remains wet for a long time, sticking to the body and cooling it excessively. It is best to use clothes made from synthetic fabrics that are designed specifically for training. They are characterized by breathability, rapid absorption and evaporation of moisture.
Sports bag
Any trip to the gym begins with collecting the necessary things. To have somewhere to put these things, you need a good specialized bag. We have selected several options.
Large good roomy bag. Lots of pockets. Suitable for everything you need. Good quality fittings.
LOOK AT ALI
Also a good option, plus there is a separate compartment for sneakers and wet clothes. The material is dense, zippers and locks do not stick.
LOOK AT ALI
This model can be carried either in your hands or worn as a backpack. A little smaller than the previous options, but not inferior in quality.
LOOK AT ALI
Sport shoes
When choosing shoes, it is worth considering that they should not only provide comfort during sports, but also protect against unnecessary injuries. If it is chosen incorrectly, falls or other injuries cannot be avoided.
Advice: you should not wear sneakers, rough but fashionable sneakers, ballet flats or Czech shoes (applies to girls) to fitness or the gym, even if you feel good in them.
When choosing shoes for men or women, it is recommended to focus on the following rules:
- the sole of the sneakers should be grooved and stable, have shock-absorbing properties;
- the top should best be made of a fabric that easily allows air to pass through, such as mesh; it is also recommended to avoid synthetic material;
- the heel of the sneaker must have a solid seal, like the entire frame: soft shoes easily warp when loaded, which causes injury;
- It is advisable for sports shoes to be widened near the heel - this will provide additional stability;
- it is important to watch the tongue of the sneakers - it should be well sewn and not curl;
- It is recommended to purchase lace-up sneakers - they are more securely attached to the foot.
What do you need for the gym?
So, you decided to take care of yourself, your figure , go to the gym. We list the most important points that you should pay attention to when visiting the gym.
Dress
The principle of choosing clothes for the gym lies in convenience and comfort , and then your style.
T-shirts , T-shirts, and other clothes made of cotton fabric absorb sweat well, which means you don’t have to dry yourself with a towel every five minutes (if you sweat quickly).
Shoes should fit well on your foot and clearly support your ankle . Sports stores sell a huge amount of shoes designed for the gym (sneakers, sneakers). You should not wear flip-flops , your foot will be exposed, the likelihood of injury increases, and besides, they are slippery!
For girls
Tight shorts and pants ( leggings ) are ideal for working out in the gym. If you are embarrassed about your figure, then wear something spacious and light, but made from natural materials. a jacket without sleeves, so the sweat under the armpits will not be visible.
Uniform for girls in the gym
For guys
It all depends on your goals in the gym, most often it is, of course, to build muscles . To build muscle, you need, first of all, comfortable clothes; pants won’t suit you, simply because they won’t be comfortable for squatting with a barbell or doing deadlifts. Of course, if your goal is to pump up your upper body, then pants won't hurt you.
When choosing shoes, you should also not get too hung up. For a beginner , in contrast to an advanced athlete who uses various weightlifting shoes and deadlift boots, ordinary sports sneakers and squeaky shoes, which can be bought at any sports store, are suitable. As for the top, it’s up to your personal taste to wear synthetic
Men's gym clothing
polyester , which is used in sewing sportswear, is becoming increasingly popular It has proven itself to be a safe , durable material. It's worth trying to buy if you have the desire and financial capabilities.
In any case, no matter what shoes or clothes you choose, you should feel good, comfortable, and relaxed , exactly in the place for which you are buying them.
Gym gloves
Gloves for both boys and girls, the accessory is individual . If you are prone to calluses , then you may need to purchase them. In general, over time, your skin will adapt to the hardware and you will be able to exercise comfortably without gloves.
Gym gloves
Sports bag for training
A gym bag is a must (don't walk around with a bag!). Spacious, with numerous departments, a reliable bag, made of high-quality material, ideal for active sports .
Pay attention to the locks , they must be reliable and easy to close. Give preference to bags made of polyester , polyurethane and canvas.
If you have the opportunity, then visit any specialized sports store , which has more than enough to choose from clothing and gym equipment for every taste. If you do not have this opportunity, then select something acceptable wardrobe
Sports bag for the gym
Also, it is worth noting that there is simply a huge selection of clothes and shoes on the Internet for bodybuilding and fitness. A large number of online stores offer excellent quality clothes and bags for the gym. Of course, among them there are leaders ( brands ) in sales, among them the following stand out:
- Nike
- Adidas
- Reebok
- BETTER BODIES
- GASP
Bottle of water
clean water in your training bag . You should always drink water during strength training, otherwise you will become dehydrated and this will cause an imbalance in the water-electrolyte balance in the body. Electrolytes conduct nerve impulses , with the help of which commands are transmitted from the brain to the muscles (the stronger the impulse, the more force a person exerts), and as you understand, if the body is dehydrated, it will be very difficult to train.
Water for training in the gym
Training diary
A must-have accessory for all gym newbies. Keep yourself a training diary in which you note all the changes that occur in your body, how you feel , the volume of your legs, arms, chest, weight (measured at the same time, without clothes).
Write down your training program in a diary by day and week, mark in it the approaches and repetitions done so as not to get confused in the future, as well as with what working weight you worked on the barbell, with what intensity, how difficult or easy the exercises were.
Diary for training
Accessories
In addition to sports shoes and fitness clothing, it is recommended to take additional accessories that will come in handy during or after training, and will also make the exercise process easier. The most important and mandatory item is a bottle of water. Throughout the entire power load, the body needs to replenish its fluid supply to restore strength. The bottle must be at least 1.5 liters in volume, and you should take still water.
In addition to a bottle of water, you will also need to take:
- Sports bag – should be spacious and comfortable to carry, made of wear-resistant material.
- Hair tie – applies to both men and women with long hair. It can be replaced with a headband, but you should not practice with your hair down.
- Towels – As a rule, it is worth taking two or three towels – one bath towel for the shower, another for the face, and a third for wiping down sports equipment after yourself.
- Shower accessories - this can be a standard set consisting of a washcloth, gel, shampoo and comb.
- A telephone and headphones are optional accessories, but they are not prohibited in fitness clubs, so you can take them with you if you wish.
dathletics development St. Petersburg gym training fitness
Bath items
Most normal gyms have showers. Sometimes there is also a sauna. Showering is very relaxing after a workout, but the most important thing is that you can go home clean.
Take shampoo and shower gel with you, although if you are not particularly picky, you can take at least a bar of soap with you. I think there is no point in explaining why they are necessary. Don't forget to take a washcloth with you (preferably with handles), because... it will give you a good soap on your back. Your muscles, after training, will be clogged with blood, and reaching your back will be very problematic.
You also need to take flip-flops to wear when you take a shower! I would like to emphasize this! It is necessary! Otherwise, you may “catch” a fungus. This thing is very serious and not pleasant. When I served in the army, our not-so-clean colleagues caught this infection. The legs looked terrible! Not counting the itching, burning and a bunch of other unpleasant bonuses. In general, flip-flops are a must!
Don't forget to bring a towel with you. It's not very pleasant to dry yourself with a T-shirt. Also take clean underwear with you. Everything is clear here too.
So:
- Shampoo, shower gel (soap);
- washcloth;
- Flip-flops;
- Towel;
- Underwear;
