Jdi na obsah Jdi na menu

For total beginners

5. 7. 2014

I decided to write an English version as well:

I think that it's good to start from the basics, so let's start with the article for the people who would like to start working out. So how to start?

At first, it's good to know why you want to work out and what do you expect from that. But let's suppose that you know that. Whatever your goal is, it's good to start from the basics, houses are not built from the roof as well. Those basics are primarily two things: strengthening the hull corset and equalization (at least partially) of the muscle disbalances. The hull corset means simply said the center of the body, mainly abdominal muscles (including the deep ones, which you can't see, those are much more important than the so-called "six pack"), then back muscles, especially the rotators of the spine and the lower fixators of the shoulder blades (scapulas) together with the rear delts and the muscles of the chest and pelvis. Equalization of the muscle disbalances is doing by a combination of stretching muscles with a tendency to shortening (especially those that affect the body posture) and strengthening the opposite muscles with a tendency to become weak, which is just a part of the gelation of the hull corset. These muscle disbalances (for example bent back, shoulders unnaturally pulled up etc.) are just the result of the fact, that there are usually the shortening and weakening muscles situated against each other on the body. For example, shortening pectoral muscles pull the shoulders forward and the weak muscles bettween the scapulas are not able to avoid it - that creates the rounded back. Of course, every person is different, somebody's got very strong disbalances, someone's got almost no ones, different people have different disbalances and it's necessary to take it into account while planning the training.

So how should such a typical beginner's workout look like? At first, it would be good to test the disbalances. You can try it yourself after studying the relevant literature, but this isn't easy, or you can ask a good trainer or even better a physical therapist. Let's suppose now that a completely average person wants to start working out. His training should consist of the following components:

- warm up

- initial stretching

- own workout

- (cardio)

- final stretching

Each of these elements will be described in the forthcoming articles, or perhaps better on video.

So that's all today, I hope these informations are helpful for someone and I will add more soon. Stay in touch ;-)

You can follow me on Facebook