The coach called the mistakes of the newcomers in the fitness room

Many people, coming to the gym for the first time, want quick results, but they make mistakes that slow down progress and even threaten their health. DDX Fitness coach Artyom Opalnitsky named four major flaws at the start of training on October 8 to Izvestia.

"Beginners often grab barbells or exercise equipment without understanding the correct technique. People don't want to spend time studying movements or practicing with a coach, and this is a direct path to injury," Opalnitsky notes.

He clarified that improper technique can lead to sprains, dislocations, or even more serious damage to the joints and spine.

The second mistake, according to the expert, is the pursuit of large weights. The competitive spirit and the desire for rapid progress, especially among teenagers, force beginners to immediately take maximum weights, ignoring technique. This can lead to sprains, spinal injuries, and even tears. Opalnitsky advises to focus on proper technique and increase weight gradually, competing only with yourself.

The third mistake is to skip the warm-up and hitch. These stages of training are extremely important for preparing the body for stress and for recovery after training.

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"Before training, do a joint warm-up, use a treadmill or a roll to warm up your muscles. After your workout, do a light stretch or 5-10 minutes of walking to calm your pulse," the trainer said.

In addition, beginners often prefer exercise machines, considering them safer than free weights. However, after sitting in the office for a long time, continuing the "sedentary" regime in the gym does not give the body a full load. Opalnitsky recommends including multi-joint exercises with your own weight, such as squats, push-ups or planks, to engage more muscles and improve coordination.

"Mistakes in the gym - from incorrect technique to ignoring recovery — can not only slow down progress, but also harm your health. Workouts should be conscious: listen to your body, work with a trainer and don't chase quick results," he concluded.

On September 1, nutritionist Galina Leonova gave advice on how to calculate calories correctly. To calculate the daily allowance, you can use the Harris–Benedict formula or online calculators. According to the expert, calorie reduction remains the safest way to lose weight, unlike severe starvation. At the same time, it is important to maintain a feeling of fullness and choose high-quality products.

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