Developing a training plan is not just about choosing good exercises. Even the most proven exercise with proven effectiveness may not suit you because of some features of your body. You need not only to choose exercises, but also change them for yourself, without it you can not develop strength, pump muscles, lose weight and achieve any other fitness goal. From this material you will learn how to customize your training, and you will also get some examples of how to adapt to yourself the popular exercises.
If all workouts were created equal, any lesson plan would consist of the same exercises and produce a similar result. Most training plans boil down to general principles, which is why Sessions with a coach work better than independent workouts. In order to understand the basics of adapting the training program for your body, you do not need to be a professional, just look in the mirror.
What is the Mirror about?
You can take it or protest it, but the genetic component greatly influences what you need to do in the gym. It’s not about how much weight you can lift and perform repetitions.
The main thing is to understand the biomechanics of your body and use the right movements to build healthy muscles.
To create a perfect workout, you do not have to re-read the anatomy manuals. You just need to evaluate your biometric parameters by looking in the mirror. You do not need to perform popular exercises without thinking until you are sure that they are suitable for you. Squats, deadlifts and bench press are common exercises that have many variations. Classical variation is not always the best, with a certain structure of the body, it can lead to bruises and even serious injuries.
Make small changes depending on the proportions of your body, and your training will immediately go to a new level. Use these recommendations to choose the option that suits your body.
Bench press
When performing the dumbbell press, people with long arms face certain problems. Tall people with long arms are more prone to problems with the rotator cuff of the shoulder joint, after performing this exercise, they will have pain in the shoulders. If you belong to such people, just stop making a dumbbell press in the prone position, replacing it with a combination of push-ups and dumbbell press with a neutral handle.
Bench press
Squats with dumbbells
And again, the problems concern tall people, after performing squats with a barbell, they are very likely to feel pain in the lumbar region. If you learned in this Description of yourself, then do not rush to say goodbye to squats, this is an indispensable exercise. You need to give up squats with a static load on the back and replace them with Bulgarian squats, you can also try to squat not with a barbell, but with dumbbells. With it, you will achieve a similar result, but without pain in the knees and back.
Squats with dumbbells
Deadlifts
It is difficult to give people with short arms, as well as those who have poorly developed the flexibility of hamstrings and ankles. The deadlift is the perfect exercise, but only if you can do it in the right technique. Short arms, long legs, poor flexibility of the knees and ankles make you round your back the moment you pull the bar off the floor. In order to compensate for the difference, place the bar not on the floor, but on a small rise, you can also compensate for the lack of arm length due to a wider leg position.
Deadlifts
Sweater
Pull-ups are given in a difficult way to people with small palms and short fingers. Grip strength is a factor that many underestimate. In order to properly make pull-ups and hold the handle of the bar, people with children’s hands need to develop grip strength. Only after PTO you can increase the load.
Fitness and health 