- Where to start training in the gym?
- Butterfly chest exercise
- Back exercise on the upper pulley bar
- Straightening legs while sitting on the machine
- Exercise the abdominal muscles on the ball
- Bicep Strengthening Exercise - Forearm Flexions
- Exercises to strengthen the triceps - straightening the forearms using the upper lift
Help the development of the site, sharing the article with friends!
Are you going to the gym for the first time and you don't know where to start training? We present a set of exercises in the gym for beginners - see the video, which clearly shows the sequence of performing individual exercises.
The first gym trainingis a huge challenge for many people. At the beginning, it's best to ask your instructor or personal trainer to help you choose the right exercises. However, if you do not have such an opportunity, before going to the gym, plan your training yourself so that it is effective.
Where to start training in the gym?
Before starting any strength exercises, be sure to do a 10-15 minute warm-up. If the gym offers different machines, e.g. treadmill, bicycle, stepper or oars, you can choose the one that suits you best.
After warming up your muscles, go tostrengthening training . This type of exercise allows the body to get used to more effort, strengthens the muscles, and prevents cramps and overstrain.
The most important principle used during training in the gym is to start exercising with the largest muscle groups, i.e. the chest, back, legs and abdomen. Next, work your way through smaller muscles, such as the biceps and triceps.
source: Dzień Dobry TVN / x-news
Butterfly chest exercise
Adopt the appropriate posture. Sit on the bench with your back to the machine and lean on the backrest, remembering not to touch it with your lumbar region. Keep your feet hip-width apart and grasp the handles of the machine.
1. Take a deep breath as you expand your chest,
2. exhale by joining hands,
3. the adductor movement, during which the hands get closer to each other, be slower twice.
Do 3 sets of 10-12-15 repetitions.
Back exercise on the upper pulley bar
Grab the bar by the outermost handles and sit facing the lift. Then lock the legs under the rollers. As you pull the bar towards your chest, gently push your breast forward while taking a deep breath. As you return to the starting position, you stretch your back muscles.
During this exercise, be sure to breathe properly. Inhale the air by pulling the bar towards you, exhale slowly raising your armsto the top.
Do 3 sets of 10-12-15 repetitions.
Straightening legs while sitting on the machine
Sit on the machine and rest your back naturally. Place your feet under the shaft and rest it a few centimeters above the bend of the foot. In this position, the lower legs and thighs form a right angle. As you straighten your legs, inhale the air and exhale slowly lowering the weight.
Do 3 sets of 10-12-15 repetitions.
Exercise the abdominal muscles on the ball
Lie on the ball, leaning the lumbar spine against it and support yourself with your legs bent at the knees. Put your hands behind your head and, keeping your stomach taut, raise it and lower it.
Bicep Strengthening Exercise - Forearm Flexions
The best exercise to strengthen your biceps is with a barbell. Stand in front of the machine and grab the barbell. Lift it up so that the arms and forearms form a right angle. Remember to inhale when raising your hands, exhale when lowering the bar.
Do 3 sets of 10-12-15 repetitions.
Exercises to strengthen the triceps - straightening the forearms using the upper lift
Stand in front of the lift and grab the bar by the narrower grip. The back must be straightened, keep the elbows close to the body. Without changing the position of your elbows, straighten your arms while inhaling. While exhaling, slowly return to the starting position.
Do 3 sets of 10-12-15 repetitions.