Yes! First week of training my young padawan is completed! 11 more to go. Read about his first week exercises and some tips for beginners below.
K**** successfully completed his first training week. Congratulations K.
First month is a time of understanding the strongest and weakest parts of a body and acquiring a proper technique. It’s also a time of preparing individual’s movement system for lifting heavy weights. That is developing balance by engaging stabilization muscles, increasing stability, flexibility and muscular coordination.
I focused on watching K’s posture while he was performing exercises. I want you to understand, that if you are in the gym for the first time, you should not start from lifting heavy weights. Don’t look at those guys around you who lift 300 pounds. Don’t hesitate to ask a personal trainer in the gym about the exercises. It’s very important to get an external feedback of you performance and improve technique from the beginning.
First week of K’s training was with light weights. We started from short warm ups and then he did some exercises from my routine, and some different exercises combining them in superset (two exercises that are performed without any rest time between them). He had 3 rest days. I also introduced him to the deadlift and back squat techniques. The weights were light again. About 44 pounds (20 kg) for both exercises.
My goal was to engage as many muscles as possible to see his body imbalances (which we all have to some degree). I wanted to see at what step he is already. Now I can focus his training program on particular weakest points. Read about it next time.
Next update I’ll post on Sunday, February 10.