Ade Rai is Indonesia's most famous bodybuilder and a passionate advocate of good nutrition and a healthy lifestyle. As a big man with a lot to say, he enjoys going against stereotypes.
Every second week he will be offering professional advice through this column.
Hi Ade,
I am a beginner and have started training at a gym nearby. However I don't know whether some of the movements I do are correct. Could you give me some tips for executing some of the weight-lifting exercises, please? I would really like to firm my abs, arms and thighs. Thank you for your time.
Jennifer
Jakarta
Hi Jennifer,
Congratulations on your gym membership and attempt to exercise with weights. I am sure they will do a lot of wonders for your body. As a beginner, you are faced with many challenges, and I am glad you realize that at such an early stage.
As a beginner, your main concern in doing resistance training is to learn how to master exercise movements correctly to ensure the targeted muscle (not supporting ones) will get proper pressure from the weight, allowing you to establish a mind-muscle connection.
By mastering the movements you will achieve better muscular contraction, feel and control hence higher training effectiveness. You will also significanthy reduce the risk of suffering a training injury.
Although there are hundreds of training exercises to choose from, please do not be discouraged by this fact. I will be giving some tips as general guidelines to do them correctly.
First, you need to understand your body's rules, especially when it comes to joint movements. For pressing movements to the upper body (for chest, triceps and shoulders), it is safer to descend down (or back) beyond the point of your shoulder joints.
And please make sure you avoid locking your elbow joints at the top end of the movement, as this will shift the pressure of the weight from your targeted muscle unnecessarily to the joints.
For pulling movements to the upper body (for back and biceps), it is always safe to keep your back locked, steady and straight without excessive rounding or arching. For maximum feel to your back muscles, make sure you pull with your elbows rather than your forearms.
For lower body (thighs), you can start with leg presses rather than squats, as leg presses provide better balance and back support.
Second, make sure you do not add resistance too quickly. I have seen too many trainees adding too much weight too soon.
The goal in resistance training is to achieve optimum training intensity and safety to the targeted muscle group with proper technique, not to lift the heaviest loads that cause you to sacrifice form, posture and feel of the trained muscles.
Third, please make sure you have prepared yourself well for your training session. The preparation checklist for a good workout includes:
Sufficient rest.
Sufficient intake of the right fuel. Resistance training mainly demands energy from complex carbohydrates, such as brown rice, oatmeal, muesli or potatoes.
The right training clothes. Start with a pair of shoes that provide solid grip to your stance, or good cushioning to your aerobic activities. Thin-soled shoes that support your ankles are a good choice.
I hope my answer will provide you with a decent addition to your training. Any training-related questions can be addressed to the instructors on duty, or if you are in doubt, please write back to me again. Good luck!
Dear Ade Rai,
I would like to join a gym. However, I don't know how to pick the right gym for me. How does one determine that a gym is the right one for him or her to be a member of? Please help me out with this question. Thank you.
Marco S
Bandung
Dear Marco,
Thank you for writing in with your question. I am more than happy to give you a list of things to consider when choosing a gym:
1. Make sure the gym is close enough for you to reach.
It should be close either to where you live or where you work. A gym that takes too long to get to will eventually wear down your enthusiasm.
2. Make sure the gym provides good value for your own budget.
Price is certainly a concern here, but first you need to establish your budget. Then find the most complete gym (in terms of programs and equipment offered that are suitable to your needs) with the type of payment most convenient to you.
3. Then add other considerations - all the other things that are important to you, such as quality of the trainers and services, staff friendliness and cleanliness.
I have dedicated a chapter of my new book Increase Your Fitness IQ to this topic. You can find it in many good bookstores. And while we are at it, I have just opened my newest gym in Bandung called RAI Fitness Premier. It is located on Jl. Cihampelas 125-129 (Hotel Aston Tropicana 5th Floor).
You are most welcome to have a look around. Our staff will be more than happy to guide you through the facilities and services For an appointment, please call 022- 20 33335.
I am out of space for this edition. Thank you very much for your questions and comments. Please send your questions to ask_aderai@yahoo.com.
