Print page

Fittness

The hotel guests can use the fitness centre free of charge at any time of the day. The weight room is professionally equipped with all the weight lifting Grünsport a Johnson facilities.

The basic rules for doing the workouts in the fitness centre
Bodybuilding is a gradual process, which should be short and intensive, but has to be done on particular grounds. The one who wants to do the bodybuilding, first of all has to gain the strength. The one who does the workouts by lifting the same weight let's say all the year round, nor can he/she increase his/her strength, nor his/her muscles volume.

The key to success are the basic workouts. Knee-bending, squats, and pull-ups are the most important basic types of workouts, which are the most suitable for the bodybuilding.

Choose those types of workouts that are the most “appropriate” for you. The training should consist of that kind of workouts, which you are able to do properly. It happens sometimes, that even if you have been corrected and even if you practice to do some of the workouts you still can not do them properly. In that case, just leave them out. Do just those types of workouts that you feel are efficient for you.

Do the workouts exactly and properly. Many people talk about doing the workouts properly, but only few of them are able to give an example to the others.

Have your moves under control. Try to have your moves under control in that way, so that the lowering of the dumb-bells is not too fast or sharp.

The total sum of all the workouts should not be more than eight. Many bodybuilders train too much. Eight workouts in one training unit should be enough. The beginners are recommended to do the series of just six workouts.

The bodybuilding and body drafting are opposites. Just some of the bodybuilders stay “drafted” all year long, also at the time when they are training to increase the volume of the muscles. Building the volume of the muscles and drafting the muscles are two opposite processes and if they are combined, they would result in stagnation of the muscles.

Do not train too often. The muscles need enough time for regeneration. Normally you would need 3 to 4 training units per week for the building or the volume of the muscles and 4 to 5 training units per week for the drafting of the muscles.
Train only if you are not tired. If you are tired before the training, give yourself another day of rest. It is possible to train effectively only those muscles that have been regenerated.

Do not do more than three series of workouts. The one who does more than three series of exercises within one workout in the volume phase, he/she is not training intensively enough. Let your training be short and tough – that is the secret of the growth.

Do not try to copy professionals. These people, the professionals, they have completely different conditions for the training than you have. If you decide to try to train as much as they do, you would risk to become over trained and many other problems might occur.

Keep the training diary. You can note all the details about training (the number of series, revisions, weight, the way of doing the workouts) in your training diary. Later, you can plan your further activities according to those notes. (you can use these notes for the purposes of new training plan creation).

Do not change the workouts too often. If you change the types of the workouts too often, it will show very small, if any, results in volume and shape of the muscles. The muscles need to be trained regularly to start to grow.

When in fitness centre, do the exercises most of the time, you can join the debating club after your training is done.