[For gym beginners] Explain the benefits of going to the gym and how to choose!

[For Beginners] 5 Benefits of the Gym

[Merit 1] Abundant weight machines
[Merit 2] You can receive stimulation [
Merit 3] You can get advice from a trainer [Merit 4
] You can train safely There are 5 benefits of going to I will explain each in detail.

Advantages of the gym ① Abundant weights and machines

The gym is well stocked with weights and machines.
By using a dedicated machine, you can efficiently recommend diet and muscle training.
I’m happy that I can use machines and weight training that would cost more than 1 million yen if I bought it at home as much as I want if I pay the membership fee.

Advantages of the gym ② You can receive stimulation

Entering an environment where people who are working hard on dieting and muscle training are stimulating and motivating.
It can be hard to stay motivated, especially if you’re new to weight training. By daring to put yourself in an environment where you can get stimulation from your surroundings, you will be able to maintain your motivation more easily.

Advantages of the gym ③ You can get advice from the trainer

In addition to personal training gyms with exclusive trainers, many other gyms also have staff and trainers on staff, and you can get advice if you ask.
With so much information available on the internet and in videos, it can be difficult to choose the right information for you, but if you have a trainer you can talk to, you can go on a diet and work out with peace of mind.

Advantages of the gym ④ You can train safely

When doing free weight training, you can train safely by using the gym’s power rack and safety bar firmly.
Also, unlike at home, there are people around me, so if I suddenly fall down, I can get help quickly.

Advantages of the gym ⑤ The program is substantial

There is a membership gym that offers a variety of programs.
Ko Su Pa offers a range of dance programs, from beginners to advanced, such as “Yoga”, which has a positive effect on the mind and body, “Aquabics”, which is recommended for getting in shape with water exercises, “Zumba”, and “Litmos”. We have a program that you can get results while having fun.

Types of gyms and how to choose the best for beginners

There are various types of gyms, and those who enter the gym for the first time will get lost.
Here are some general types of gyms and tips on how to choose one.

■ Membership gym

The most common form of gym, often run by a private company.
At Ko Spa, you can request personal training from a gym exclusive trainer in addition to a full range of equipment.
It is efficient and recommended to receive instruction only while you are a beginner, and then train yourself once you get the hang of it.
In addition, the studio offers a wide variety of programs, and there is also a pool, so you can combine your favorite training and fitness with a high degree of freedom.

■ Public gym

This gym is run by the local government.
For those who usually pay a usage fee each time they use it and only use it a few times a month, the advantage is that the cost is low.
Disadvantages include that the facilities are old, there are many parts that are inferior to membership-based sports gyms, and business hours are short.

■ Personal training gym

It is a gym where a trainer will guide you one-on-one.
In many cases, you will be able to manage your meals, etc., and it can be said that it is efficient for beginners if there is a deadline such as “I want to diet for a specific day”.
Co-Spa offers a one-on-one diet program supported by trainers with a wealth of knowledge and experience.
If you are interested, please contact each store!
Personal training gyms basically require reservations and cannot be freely attended.
Conversely, it is an advantage for those who find it difficult to go to training without a fixed schedule.
Disadvantages include higher fees compared to public gyms and membership gyms, and the fact that training itself is hindered if the trainer does not match.

Tips and notes on how to choose a gym

Basically, choose which gym is likely to suit you from the above three gym classifications.
The following seven points are the axes of comparison.
・Prices
・Ease of access
・Facilities
・Staff response
・Atmosphere
・Program availability
・Personal trainer

availability I don’t know.
Experience and tours are available at many gyms, so please go and experience it first-hand.
Also, since beginners often get lost and worried, we recommend a personal training gym or a membership gym with a personal trainer.

5 Recommended Menus for Gym Beginners

(1) Chest press (
2) Lat pulldown
(3) Leg press
(4) Abdominal crunch
(5) Aerobic
machine There are five recommended menus for gym beginners.

Recommended menu for gym beginners ① Chest press

It is an event that mainly trains the chest muscles.
Arm muscles and shoulder muscles also work as auxiliary muscles, so you can train the large muscles on the front side of the upper body at once.

<Muscles that are mainly trained

・Chest muscles (pectoralis major)
・Arm muscles (triceps brachii)
・Shoulder muscles (deltoids)

【procedure】

① Setting
Adjust the weight to be handled, the height of the chair, the grip position, etc.

(2) From the starting position where you sit on the machine and hold
the bar, you can reduce the burden on your shoulders by arching your back and pulling your shoulder blades together (pulling your shoulder blades and pelvis down).

③ Push the bar forward
Slowly push the bar forward.
Be conscious of not disturbing the position of the arch and shoulder blades.

(4) Return to the starting position
Slowly return the bar to the starting position for 2-3 seconds while feeling the load on your chest muscles without letting gravity pull you down.

Recommended menu for gym beginners ② Lat pulldown

It is an event that trains the muscles of the back, focusing on the latissimus dorsi that creates the spread of the back.
Pull-ups, which have the same effect, have difficulty in setting the weight, but in the case of lat pull-downs, additional settings can be made on the machine, so it is recommended for beginners.

<Mainly trained muscles>

・ Back muscles (latissimus dorsi, trapezius)

【procedure】

① Grasp the bar
In lat pulldowns, if you pull the bar with your shoulders up, the stimulus will escape to your arms, not your back.
Grasp the bar to lower your shoulders and start by lowering your shoulder blades.

② Pull the bar
Pull the bar toward your chest while keeping your shoulder blades down.
Instead of standing upright, tilt your body slightly backwards to stimulate the lats more easily. ③ Slowly return the bar to the starting position without missing the load that

lowers the barbell .

■ Recommended menu for gym beginners ③ Leg press

It’s a workout that trains your legs and buttocks all at once.
Because it can handle heavy weights, it is an event that allows for high-intensity training.

<Mainly trained muscles>

・Leg muscles (hamstrings, quadriceps)
・Buttocks muscles (gluteus maximus)

【procedure】

① Setting
Adjust the seat position so that the knee and hip joint angles are 90 degrees each.
Let’s do it with a weight setting that can be done 8 to 12 times.

②Lie down on the machine and put your feet on the plate
.
Keep your body in close contact with the seat and be conscious of keeping your hips in place.

③ Push the plate
Stretch your knees and push the plate.
If you stretch your knees all the way, it will put a strain on your knees, so switch right before you fully stretch them.

④ Return to the start position
Take 2-3 seconds and slowly return to the start position.

Recommended menu for gym beginners ④ Abdominal crunch

Abdominal crunch is an event that can be expected to shape up around the abdomen.
General crunches tend to be a lot of times and take a long time, but you can train your abdominal muscles efficiently in a shorter time by doing them while loading with Abdominal Crunches.

<Mainly trained muscles>

Abdominal muscles (rectus abdominis, oblique abdominis)

【procedure】

① Start position
Sit deeply with your back against the backrest of the machine.
Hold the bar with your elbows open.

② Bend your back
Bend your back slowly.
You can do the same thing by bending from the hip joint, but if you do it with the awareness of rounding your back, you can work your abdominal muscles more.

③ Return to the starting position
Slowly return to the starting position.

Recommended menu for gym beginners ⑤ Aerobic machines

The gym has a variety of cardio machines.
By using an aerobic machine together with muscle training, you can squeeze your body while increasing your basal metabolism.
About aerobic exercise, explain 5 reasons to lose weight by jogging and 4 points to increase the effect! Please also see

Embarrassing! 3 pieces of advice for gym beginners

① About training form
② About clothes
③ About body shape
The gym is somehow embarrassing here! In order to reassure those who feel that, I will explain the 3 most common points.

■ Advice ① About training form

You may be worried about the eyes around you and feel uneasy, “Isn’t my form strange? ” At the beginning, everyone started training with the same anxiety.
Also, by asking the trainer for tips and studying the movements of people who are good at it through videos, you will gradually improve, so there is no need to worry about it at all.

■ Advice ② About clothes

Until you start going to the gym, you may be worried that you don’t know what to wear, or that you might end up wearing the wrong outfit.
As for clothes, basically there is no problem as long as it is easy to move, such as T-shirts, shorts and jerseys. Let’s see what other people are wearing when you go to the gym to experience or visit.
However, excessive exposure is NG. We will guide you when you join, so please protect the rules.

Advice ③ Body shape

Many of you may be wondering, “Will I stand out if I go to the gym with this figure?”
This is a path that everyone goes through, so there is no need to worry.
Also, as you can see when you actually go to the gym, most people who are in the gym are of normal body type, unlike the image before going.
If you are interested, please come and visit us once.

4 manners that gym beginners should be aware of

① Keep the machines and benches you use clean
② Do not monopolize the machines and weights for a long time
③ Do not handle the machines or weights roughly ④ Do not
make loud voices or make noises

.
In addition to these, detailed points such as “no eating”, “no shoes”, “no tattoos” will be announced at the time of enrollment.

Etiquette for gym beginners ①Keep the machines and benches clean

Disinfectants are placed throughout the gym.
After using the machines and weights, it is good manners to leave them clean so that others can use them comfortably.

■ Etiquette for gym beginners ② Do not monopolize machines and weights for a long time

Avoid monopolizing machines and weights for a long time while watching the congestion.
In particular, it is bad manners to keep fiddling with your smartphone on the machine.

■ Etiquette for gym beginners ③ Do not handle machines and weights roughly

Rough handling of machines and weights can lead to breakdowns.
Especially when you lower the weight, you tend to make a loud sound.
You should try to handle it carefully and slowly.

Manners that beginners should be aware of at the gym ④ Do not make loud voices or make noise

It can’t be helped that your voice leaks out a little during training, but if it’s too loud, it may be a violation of manners.
Also, pay attention to the volume when chatting.

summary

I hope you have understood that going to the gym has many benefits and that you can efficiently achieve your ideal body shape. Also, there is no need to worry about the embarrassment that beginners feel as long as you follow the minimum manners.
However, muscle training and dieting are difficult for beginners, as there are large individual differences in approach and results depending on body type and exercise experience.
Personal trainers and programs can help you get results faster.

Fitness Club Co-Su-Pa is a gym that combines the best of both a “members-only gym” and a “personal training gym,” with a high cost performance that allows unlimited access on a monthly basis, and also has a dedicated personal trainer. .
The program is diverse and fulfilling, and there is also a pool, so you can achieve your ideal body shape in the shortest distance from various approaches.
Please come and visit and experience it once.