Beginners in the gym have a hard time: the body is trying to get used to atypical loads, muscles ache, and the coach constantly appeals with unfamiliar terminology. Especially for those who are taking their first steps in sports, we have compiled a mini-dictionary.
Mandatory minimum
Repetition - Doing a specific exercise once (for example, dumbbell curls)
Set is a unit of measurement consisting of a certain number of repetitions (10-12 bends of arms with dumbbells is one set);
Superset - sequential execution of two exercises, one repetition at a time, without rest (for example, 20 twists + 20 hyperextensions);
Triset - sequential execution of three exercises on the same or different muscle groups, one repetition. It is believed that the implementation of this particular complex contributes to the growth of muscle mass;
Muscle failure is a condition in which it is impossible to do a single repetition without observing the technique of performing the exercise;
HIIT - high intensity interval training; This is a workout in which the high intensity of the exercise is replaced by a low one. The simplest example: interval running is a great option for those looking to shed a few extra pounds.
1MP - one repetition maximum; by this concept we mean the maximum weight that you can lift in one repetition without breaking the technique;
Training intensity
Low Intensity is a workout that uses shells 10-40% of 1 MP. This workout option is suitable for burning fat;
Medium intensity training - training with a projectile weight of 40-80% of the MP;
High-intensity training - work with shells, the weight of which is 80% of 1MP.
Professional trainers recommend changing the intensity of your workouts every week - this way you can see the result much faster.
