If you want to get in shape, but do not know where to start, it makes sense to follow the rules, which begins with the majority of both amateur and champions of bodybuilding. However, before embarking on the implementation set forth below, it is useful to go to the doctor - even if you feel well, you may find that certain types of exercise you are contraindicated.

Find the right gym

Most thematic publications recommends that when choosing a gym to pay attention to the cleanliness of the rooms and changing rooms, as well as the availability of modern equipment. The friendly and competent staff is also important. As the need to spend time on the road is one of the main reasons that many people refuse to exercise, try to find a gym as close as possible to his home - or on the job.

Goals

Seriously, think about what you want to achieve, started bodybuilding. Avoid unrealistic goals, which will inevitably lead to disappointment. The original purpose - to increase muscle mass and make the body as a whole stronger. When this is achieved, you can start to engage in certain muscle groups - that is just to "build the body" than in accordance with the name, and is engaged in bodybuilding. Always remember that first you need to build muscle, and only then give it a definite shape.

Listen to your body

Always listen to what your body tells you. If you feel weakness, severe fatigue, lightheadedness, or if you have any symptoms of the common cold, miss training. The next day you will train twice as energetic, and from training to full capacity is still no avail.

This, however, does not mean that any bruise or disappointment after an argument with a partner is an excuse to skip the workout. Skip classes only when requested by your body rather than momentary emotions Emotions and culture: how to decipher the emotional code .

Train cyclically

How often novice bodybuilder should train each muscle group? The basic rule is this - each muscle group can be trained with a break of 48 hours. Training cycles can look, for example, like this:

• Day 1: pecs, biceps and press the shoulders.
• Day 2: back, triceps, legs.
• Day 3: rest.
• Day 4: shoulders, legs, biceps, back.

And so on.

Food

If you do not eat a balanced diet, bodybuilding, at best, give only minimal results. It is necessary to include in the diet of a sufficient amount of fat, protein and carbohydrates, and vitamins and minerals. Do not abuse the food - the food quality, not its quantity can successfully bodybuilding.

Nutritional supplements

The only supplement that can be recommended for beginners - are proteins. Powdered protein supplements are inexpensive and effectively contributes to build muscle mass.

Relax

Rest is very important for effective bodybuilding. It was during the rest muscle cells absorb proteins from the essential amino acids - in the process, increases muscle mass.

Keep a training diary

Diary will help you keep track of how effective these or exercise and adjust their training. In addition, such documentary evidence of your progress is an excellent motivator for further training.

Ashtanga means "eight bases" in Sanskrit, that is, eight bases (or levels) of Yoga, the ancient Indian text, described in the "Yoga Sutras". Also, it is called Ashtanga Vinyasa Yoga. Ashtanga asana practice as a method interpreted T.Krishnamacharey and Sri K. Pattabhi Jois, based on the ancient text "Yoga Korunta" describing a unique system of hatha yoga developed by Vamana Rishi.

Who is Jois?

Pattabhi Jois (1915-2009) began his studies with Krishnamacharya in Mysore (India) at the age of twelve. He became the leading practitioner and teacher of Ashtanga yoga, which is a sequence of poses linked by a complex movements - Vinyasas.

In 1958, Pattabhi Jois published his treatise on Ashtanga yoga, "yoga is small." Ashtanga includes six different sequences that each student develops with his speed. Ashtanga method stresses the importance of daily practice with the use of vinyasa pranayama breathing, gangs and Drishti.

On sequences of ashtanga yoga postures

The first of the initial sequences, Yoga Chikitsa, is described in the "Yoga is small." Yoga Chikitsa, which means "treatment yoga" reconfigures the spine, detoxifies the body, promotes strength, flexibility and endurance. Perform the sequence of the seventy-five key it takes a couple of hours begins the greeting to the sun (surya namaskar sun salutation A and B), and then performed standing poses, seated poses, inversions, and then relax.

The following series is called Nadi Shodan, which means "purification of the nervous system." These classes give strength and purify the nervous system and the energy channels of the body. By the study of this sequence of transitions only after the development of the first. It looks like the order of item (sun salutation, standing poses, seated poses, and so on), but introduces new poses and variations.

Four advanced sequence called Shthira Bhaga, which translates as "divine harmony." Pattabhi Jois first created two intense sequences, but then divided them into four, so that pupils have been easier for them to learn. In these sequences using complex handstands and master only a very advanced students.

Ashtanga Yoga Classes

Many schools offer yoga classes Ashtanga yoga where the teacher teaches classes and teaches students, usually in the first and second sequences. The class is called Ashtanga Shala, usually classes are held every day except lunar days. (The Ashtanga Yoga welcomes daily practice, with the exception of the full moon and new moon days. Pattabhi Jois believed that these are dangerous days for employment because of increased risk of injury).

Once students have learned well the order of poses, they can continue to self-employment, in the style of Mysore. That is, the student is engaged in their own, at their own pace, but in the company of other students and in the presence of a teacher who can give advice if necessary. In addition, Ashtanga is perfect for practicing at home, after you learn the sequence of postures.

Is your ashtanga yoga?

Ashtanga yoga is very popular. This vigorous, athletic style. This practice is suitable for those who love order and independence.