Instructions on the rules of behavior in the gym “Protecting the life and health of students of the MBDOU”

Probably everyone was a little worried before going to the gym for the first time. How will I look among experienced bodybuilders? How not to make mistakes and use the simulator correctly? How to behave? In search of answers to these and related questions, dozens of forums were re-read and numerous videos were watched. And now that day has come - the decision to lead a healthy lifestyle has not only been made, but also confirmed by concrete steps (in the direction of the gym, of course). You have a program, you can distinguish fitness dumbbells from a gymnastics wheel, you look the same as everyone else, but for some reason almost every action you take evokes a sarcastic grin or murmur of indignation from other visitors. And although the gym is not the place to care about what others think of you, it is still better to know some rules and norms of behavior. This will make your stay there more comfortable and give you confidence. We want to introduce you to them.

Inspection trip to the hall

As with any other activity, there is no need to rush in your desire to start going to the gym. It is clear that time can destroy motivation, but this is precisely the way to test yourself. Have you decided to bulk up or lose weight? Great. But you shouldn’t immediately go to the gym and buy a membership. Many companies make money from those who purchase an annual pass, and after a lesson or two they become disappointed and stop participating. Therefore, in order to save money, understand the seriousness of your intentions, and also appreciate the hall itself, pay for a one-time visit first.

Come at a time when you intend to go regularly. You should not choose a Friday evening or a weekend - they will not give you the opportunity to judge the “load” on the hall during rush hour. Try to evaluate not only the availability of the exercise equipment and equipment you need, but also the little things - the serviceability and number of shower stalls, the reliability of the lockers in the locker room, the ventilation of the room, etc. If you liked it, you may think about buying a subscription. You almost strained your lower back on a rickety car - look for another option.

Inventory

You often come across advice like the need to buy new sneakers before starting training. Supposedly they will serve as excellent motivation to start studying. The argument is, to put it mildly, dubious. If you want, old shoes will serve no worse than new ones, which you can buy when you get into it. And in general, it’s not worth buying things specifically for the beginning of your visits to the hall. Remember the point: you are working on your own health and creating an ideal body, not a sporty clothing style. Therefore, an ordinary non-synthetic T-shirt and shorts will be no worse than ammunition from well-known brands. Another thing is important - they should always be clean, do not forget to wash your things.

If the room has air conditioning, you can also take a sweatshirt to avoid catching a cold. Based on your training goals, you may need additional accessories, so it’s better to find out in advance whether the gym has them. Also, don't forget a bottle of water and a small towel to wipe off sweat (including on the benches after your activities). A watch with a stopwatch will also come in handy (it doesn’t have to be expensive - it won’t hurt if you accidentally break it). Player and headphones - according to preference.

Basic rules of conduct and safety

We won’t tell you that this could have been taught to you in your family or in the section where you went as a child. Not everyone has had this experience.

Take away weights

In some reserves for the rich, personal trainers do this. But if you can do without the services of such a guy for now, please sort out your leg press, put away the dumbbells, and don’t even throw away your fitness bands if you’re a fitness freak.

You need to remove the weights from the exercise machines and hang them on the rack in order.

This is especially important in those gyms where all the weights are black, and you have to walk several kilometers in chaos to assemble, for example, a barbell for a deadlift. On racks for scales there are usually signs with the weight of the pancakes, what should be hung and where

Even if you are very tired, and generally on the verge of fainting, still take care of yourself. The exception is when someone wants to warm up with your working weight. Well, this also happens. This rule applies equally to girls and boys; it is unlikely that you will immediately start warming up on squats with 100 kg, so you will not overwork yourself if you take care of yourself later.

Don't drop weights

Sometimes dropping the barbell to the floor is part of a competitive movement, or a way to save your back if you're doing a lot of reps of something hard. But in a fitness situation, such things are not used. Even if you suddenly want to push the barbell in the aisle, on the floor, without a platform and during rush hour, you will have to lower it from the top point, and not throw it off.

Typically, “flying” equipment does not last long, unless we are talking about professional weightlifting bars. So lower it carefully. It will still be useful.

Dress normally

Half-naked fit girls in shorts and tops look cool on posters. But in real life they may be asked to dress up if a beauty appears in this form at a lifting or weightlifting gym where professional athletes train.

The same goes for the biggest bodybuilders, who are happy to bare their torso at every workout. Most people are completely unprepared to use exercise equipment after the nakedest person in the room. So even if you are in great shape, wait to demonstrate it until the beach or competition.

Everyone's favorite item is slates. Trainers in some gyms may not allow anyone who wears beach shoes to participate in classes. It's not that it's ugly, it's just not safe. Feet can slip and it is easy to get injured due to a simple reluctance to wear normal shoes.

Don't leave puddles of sweat behind you

Yes, I want everyone to see that you are not just walking from machine to machine, but are actively working out. But it is absolutely not necessary to leave puddles of sweat behind. Open clothing and intense training? Carry a small towel with you that you can lay under yourself, or use to wipe down benches and exercise equipment behind you. It is also advisable to wipe down the bars, especially if you squat in an open T-shirt and your body cream actively transfers to the bar. Not all halls can use magnesium. The person following you may be injured.

Don't interfere in other people's personal space

Of course, the exception is if you have been asked to insure someone. But even here there is no need to joyfully hug the person being insured in a squat, and even press against him so that the amplitude of movement becomes minimal.

Try not to stare at the person who is starting the set, especially if this person has built himself a large barbell and is planning a heavy set.

Wear a change

It’s good, of course, in the summer to get out of the car and go straight to the gym, without changing shoes, and without changing clothes. But it’s still better to change your shoes, because the rules of most clubs allow people not to be allowed into classes without a change.

Rules of conduct in the gym

Watch this video on YouTube

Behavior rules

Let's get down to basics.

If you come to the gym for the first time, do not skip the introductory briefing. Safety rules, despite all the skepticism towards them, will sometimes protect you from injury. Also familiarize yourself with the rules for using simulators and remember how to use them correctly and what they are intended for. Even if you are sure that after watching thousands of training videos on Youtube you already know everything.

The gym is a place where many people exercise not just to keep fit. They need to be extremely focused, so try not to forget why you came. Want to talk about your workout program with a new friend or meet a beautiful, athletic girl? Please. But do it in such a way as not to disturb others. After exercising for more or less a long time, you yourself will understand how distracting and even annoying talking on the phone on the treadmill can be. Don't make too much noise and rattle pancakes. It is clear that it may happen that you simply cannot hold one of them in your hands on your first day, but you still shouldn’t jingle them all the time.

When working with free weights, remember that the main thing is not to overdo it. No matter how many people there are in the room, know that they are much more focused on contemplating themselves in the mirrors than on your attempts to bench press twice your own weight. And if this attempt is unsuccessful, then you will have to lie pinned down for some time. So be realistic.

When using benches and exercise equipment, wipe them down after yourself. Also, do not forget to put the equipment back in place after use, disassemble the barbell and dumbbells.

Don't be afraid to interact with other visitors. Ask those around you for help in backing up and never refuse to help yourself, even if you have a 10-second break left between sets. But only if you are asked to do so. If you see that someone is using a simulator in an unusual way or doing an exercise not in accordance with your idea of ​​​​correctness, before giving advice, remember the saying about your charter and someone else’s monastery, and do not do it. The exception is situations that can lead to injury.

Be polite. A month of training does not make you a fitness guru, much less give you the right to look with contempt at the fat guy who recently came to the gym. Do not conflict with the administration and visitors, wait patiently for your turn, and do not use exercise equipment as shelves for your things. Just do what you came for and everything will be fine.

For students. Rules of behavior in the gym. material on physical education on the topic

10. When the bell rings for class, students gather in formation in the gym. In cases where classes are held outside, students do not leave the premises without being accompanied by a physical education teacher.

11. It is prohibited to chew chewing gum during physical education lessons. 12. It is prohibited to use a mobile phone. 13. Students should not interfere with the teacher teaching a lesson or other students doing exercises in class. 14. Students are required to behave correctly towards other students. If a conflict situation arises between students, contact the teacher immediately. 15. During lessons, students are required to perform only those exercises that the teacher has allowed them to do. 16. When performing exercises on their own (educational games, competitions, etc.), students must take into account their level of physical fitness, state of health and location of the classes. 17. It is prohibited to independently take sports equipment located in the gym and coaching room. 18. While performing exercises with balls (tennis, volleyball, basketball, football, medicine), the student must control the fall of the ball in order to avoid intentional injury to other students. 19. During sports games, students are required to behave correctly towards other players. 20. It is prohibited to perform any exercises on the crossbar and wall bars without the permission of the teacher. 21. It is not allowed to hang on basketball hoops or basketball backboards.

22. Students must be careful when moving from one half of the hall to the other when the hall is divided into two parts for two groups (classes). 23. If you discover any breakdowns of sports equipment, immediately report it to the teacher. 24. If a student feels unwell during class, he must immediately notify the physical education teacher. He is also obliged to inform the teacher about an injury or poor health that manifests itself after a physical education lesson.

25.After class, get dressed and leave in an organized manner, maintaining frequency and order.

26. Those released must report to the teacher in advance about the reasons for the release. Attendance at lessons is mandatory.

What not to do in the gym

The latest issue of Men's Health magazine provided the following list of things not to do in the gym as an educational guide for newbies:

1. Step over the bar. And it’s not a matter of ethics – that’s just the way it is. Whether you take this superstition into account or not is up to you, but maybe it’s better not to risk it again? Moreover, it is not difficult to get around it.
2. Push the barbell or dumbbells lying on the floor with your feet. Here everything is simpler and clearer - you could walk anywhere in your sneakers, but someone takes them with their hands.
3. Leave the projectile unassembled. Once you've worked out, take off the pancakes. Think about others, because after you a girl may start training who will not be able to dismantle a 200-kilogram barbell.
4. Throw projectiles onto the floor or racks. Excessive noise is very annoying, and the equipment must be treated with care.
5. Disassemble the bar without asking. Before you “customize” something for yourself, ask those around you if they are doing it.
6. Go to the gym without taking a shower. After a hard day at work, you may not smell, but after a couple of approaches the smell will appear. You should also be careful with perfume - this is after all a hall, not a disco.
7. Occupy a power rack to perform exercises not intended for its purpose. And in general, this applies to any simulator.

Safety rules in the gym

Fire safety measures and rules for safe behavior in case of fires

The presence of equipment imposes additional responsibility. The coach must ensure that the athlete knows how to use the equipment. When a new student arrives, general instruction is given. After which the teacher must make sure that the safety precautions in the gym will be followed by the athlete.

Exercises in the gym must be supervised by a trainer.

If the student does not understand the requirements or does not comply with them, the coach removes the student from classes. During the exercises, the instructor controls the load, helps to set up the equipment correctly, explains the features of its use and gives general instructions on recommended modes.

Important! For fitness classes, original devices are often used, the nuances of which the trainer should know well.

Reviews and comments

What rules and superstitions are there in the gyms where you train? Do you even need to go to the gym, or is it enough to stay in shape at home and eat right? Leave comments under the article or in our groups on social networks.

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Key words:1Healthy lifestyle