The larger the fitness club, the more diverse the choice of directions for group programs in it. Often in different clubs, especially online, the same lessons are called differently, although this does not change the essence of the lessons. And sometimes it is difficult for a beginner to understand this variety. To decide where to go, you must first understand what classes of lessons are in general.
Simply put, group classes are divided into aerobic, strength, mixed, dance and low-impact. Each direction has its specifics, which must be taken into account if you want to achieve some specific results, and not just maintain the general tone of the body.
These are dynamic activities with music. As a rule, this includes a number of basic movements that are combined into ligaments, but this largely depends on the specific class. More often, women attend such lessons, but men do not bypass aerobics either. Such activities have several advantages at once:
- motivate better, because you train in a group and always with a coach;
- it is much more fun and more interesting than training on cardiovascular equipment;
- coordination of movements develops better;
- It is an effective way to deal with excess weight.
It is essential to understand that if you are a beginner, you need to start with beginners’ lessons. It was not for nothing that I immediately said that in different networks, the same lessons could be called differently: there are a large number of aerobics options – from simple movements on the floor to step aerobics, as well as lessons with elements of percussion technique (for example, tai-bo ) or advanced activities, such as cycling (imitation of a bicycle race on special simulators).
Therefore, before signing up for a lesson (even if the name seems familiar to you), be sure to consult with the club’s manager or fitness consultant. Find out what kind of exercises are included in the lesson and find out if it is right for you.
Aimed at developing muscles, increasing their size, and training endurance and strength, the lessons are held both with special equipment (barbells, dumbbells, twine) and with your body weight. In strength lessons, the technique for performing each exercise is essential because additional burdening can cause serious injury if you barge. Therefore, if you are a beginner, then choose lessons for beginners.
It is also essential to understand that strength classes do not entirely replace training directly in the gym. As a rule, they work with small weights in group lessons, but with frequent repetitions (20 or more in one approach), and this mode of work will not lead to a severe increase in muscle mass, which is suitable only for girls who do not need large muscle mass. But for men who would like to see more muscle on themselves, this lesson will not work.
These activities combine cardiovascular training, full-body muscle training with additional equipment, and increased calorie burn. One of the most popular types of such lessons is “functional training,” when exercises are performed in which a large number of muscles are simultaneously involved in the work.
In other words, you work not only the primary muscle that the exercise is aimed at but also the so-called stabilizing muscles, which increases the effectiveness of the training. These activities include circuit training, interval training, TRX loops, and for the most advanced, cross-fit, famous worldwide.
Classes that help lose weight and develop coordination and allow a person to train with pleasure, and you can also learn something new from them. By the way, it is not uncommon for fitness club visitors to become good dancers! But here, too, you need to understand that the lessons are different – for people with diverse backgrounds. As a rule, if a client wants to start practicing at a more profound level, he goes to special dance schools because fitness clubs are still more focused on training to maintain health.
Low impact workouts
These are classes with no sudden, intense movements and shock load on the joints and spine. Such training is attended by entirely different categories of people, especially since some of the areas are training and a particular philosophy. This includes, for example, yoga classes. Pilates is suitable for people who have problems with the spine and coordination; these exercises will also appeal to those who like calm movements and static load.
Also, low-impact lessons include stretching exercises – stretching. And joint gymnastics is ideal for older people because it is with age that the joints’ mobility is impaired.
DEADLIFTS – WHAT MISTAKES WE MAKE MOST OFTEN AND HOW TO AVOID THEM
What kind of workout would it be if there was no deadlift in it? Not only do you use an extensive range of muscles, but you also bring many health and fitness benefits. Find out why the deadlift is considered one of the best exercises, its varieties, and what mistakes to avoid when doing it.
What is a deadlift?
The deadlift is the best exercise that everyone should include in their training plan. By doing this, you will increase your strength and strengthen a large number of muscles, strengthen your legs and buttocks, improve agility, and eliminate back pain or plate damage. It is a multifunctional exercise with many benefits if you do it correctly and without unnecessary mistakes. Also, you only need a two-handed dumbbell to do it. You can also use exercise grips or exercise gloves for better grip and protection for your hands.
There are a number of benefits and benefits of doing deadlifts that you may not even have known about. For example, its execution:
- promotes fat burning
- improves posture
- involves several muscle groups at once
- increases the strength you use outside the gym
- increases arm strength
- increases hormone levels
- improves your condition
- prevents injury while doing other exercises
- strengthens leg muscles
What muscles do you strengthen while doing the deadlift?
One of the main benefits of the deadlift is its overall effect on multi-muscle growth. Deadlifts are similar to squats because they are also complex exercises that focus on an extensive range of muscles.
The muscles that deadlift targets:
- sciatica and associated muscles
- shoulder blades
Correct deadlift technique
To complete the deadlift, you need a standard two-handed barbell. Beginners are advised not to add any or only minimal weights to avoid unnecessary injury. The importance of the load used should depend on your condition.
To do the correct deadlift:
- Place the barbell on the ground and stand next to it so that the tibia is almost touching the barbell.
- Maintain a stance shoulder-width apart. Toes point forward.
- Lean forward and grab the barbell. Here you can use two grip methods – hold the bar with both hands, palms down, or use an alternate grip with one palm facing up and the other down. The grip of the arms should be slightly wider than the position of the legs.
- Leaning forward, slightly push your knees and hips back.
- Keep your back straight when lifting the bar from the ground.
- Use your leg muscles, not your back, to lift the bar. Keep your head straight. Never lift it.
- When you reach the final standing position, swing your hips back, lower your shoulder blades, and contract your sciatic muscles.
- The bar should remain below or at the hips’ level, and the arms and back should be extended.
- Don’t move your knees in the final phase.
- Then return to the starting position, keeping your back straight and pushing back your hips. The bar should still touch the ground.
- Inhale from the starting position and exhale in the final standing position. It is important to breathe through your belly, not your chest.
In the previous chapter, we introduced you to the correct technique for performing the classic deadlift. If you master his technique 100%, nothing prevents you from incorporating more complex options slightly into your training plan; make sure to diversify your workouts.
It is similar to the classic deadlift but differs from it in a few key ways. First, we use a lot more hamstrings in the Romanian deadlift than in the classic one. Its Romanian version focuses on repetition. Simultaneously, the Romanian deadlift does not start from a position where the bar is on the ground but is in a raised position, for example, in a multipass. In the case of the classic deadlift, we also place the bar entirely on the ground. In the Romanian case, you stop the bar above the ground so that you can feel the hamstrings as much as possible.
The most common mistakes when doing a deadlift
The benefits mentioned above cannot be achieved if you do not perform the deadlift correctly. In the previous chapter, we covered the correct technique for doing this exercise. However, some practitioners continuously make mistakes that open the way to their goal. Therefore, we looked at the most common mistakes that athletes make when performing deadlifts.
You are standing too far from the bar.
To perform the deadlift correctly and include all the necessary muscles, you must maintain a strict stance. Do not stray too far from the bar, or you may cause unpleasant injuries or back pain. At the same time, you must place the barbell on the ground exactly where you raised it in the initial phase. Do not put it too far from the tibia, or you may not start the exercise again correctly.
You squat when lifting dumbbells
The deadlift is similar to the squat, but it is not a form of the squat. Both exercises use the same or similar muscles, which usually have the same effect – strengthening the legs and sciatic muscles. However, this, of course, does not mean that you should squat in the deadlift. Many people tend to keep their backs perpendicular to the ground when lifting dumbbells, typical of weighted squats. During the deadlift, the end should always be flat and not perpendicular to the ground. At the same time, when the bar is placed on the ground, it does not go into a full squat., you stop when the bar touches the ground. You don’t make any additional downward movements.
Do not place the barbell entirely on the ground.
A common problem with the classic deadlift. The bar should still touch the ground, except for the Romanian deadlift. If you don’t place the barbell on the floor, you may strain your back, lumbar, and knees too much due to the barbell’s weight. You can then cause unpleasant injuries, such as breaking a plate, blocking vertebrae, or dislocating your knee.
Don’t stretch before doing deadlifts.
Before doing the deadlift, you should completely abandon static stretching. It can do you more harm than good in the form of unpleasant trauma. Therefore, you should focus on dynamic stretching such as squats, lunges, or light running.
You have a round or arched back.
It is essential to maintain a straight, protruding, or neutral back position when performing the deadlift. Many trainees tend to tilt their backs forward or backward. These are the so-called kyphotic position (round back) and hyper-exposed position (protruding chest and inwardly curved back). There is a high risk of injury in these positions.
Do not pull your shoulder blades back.
Pulling your shoulder blades together will help keep your spine in a neutral position. When the shoulders bulge out ( relax forward), the range is weakened and will be much easier to bend and round.
You jerk the barbell.
The lighter the barbell is, the more often this problem occurs. Many people tend to jerk it when lifting the bar as if they want to do the exercises primarily for the biceps or triceps. However, this is the wrong technique. The arms holding the bar should always remain in the same position – arms extended at the forearms and shoulders. Therefore, there is no need to tear the barbell or lift it higher.
You have a bad eccentric phase.
As mentioned above, one of the most common mistakes when doing deadlifts is people’s tendency to squat. For the most part, this is not intentional and can also cause an unconscious return to the starting position. It could also be because the knees bend too early. Bend them only when you return the bar to the ground, and it is already below your knees. If you start bending your knees when the bar is over them, you will automatically put it in the wrong position and be far from your feet.
What do you think? Is it possible to love this exercise even more? Due to its benefits and the wide range of muscle parts involved, the deadlift is undoubtedly one of the best strength exercises. Are you incorporating deadlifts into your training plan? Share your impressions of this exercise in the comments. If you liked the article, don’t forget to share it with your gym friends.