10 Best Exercise for Beginners at gym

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Best Exercise for Beginners at Gym

Before starting the process  your gym guides will help you to figure out is what kind of strength training you want to be doing.

Training Tips

A few tips to make your new training program work for you more effectively:

  • Stay hydrated! Be sure to drink at least the minimum recommended 8-10 glasses of water each and every day; dehydration can make you weak, and sick and less effective in the weight room. Drink a lot of water during your workout as well.
  • Eat a small, balanced meal with equal portions of lean protein (lean chicken, turkey, beef or fish) and complex carbohydrate (oats, rice) 30-60 minutes prior to each workout;
  • If also performing cardio work for weight loss, do so after you train with weights, not before; or at separate times of the day all together.
  • Keep a record of what you do, and when you do it.
  • Also, once you are on your way to being super fit, you can also take progress pictures, keep track of weight loss or gain progress, and measurements of all your body parts.

10 Best Exercise for Beginners

1. Running – Treadmill exercise (Cardio Exercise )

  1. To begin, step onto the treadmill and select the desired option from the menu.
  2. Do Run for 8 – 10 minutes on treadmill if you are fit and normal weight/ fat person , if you want to burn more amount of calories and fats daily you need to run at least 20 to 30 minutes.

Best Exercise for Beginners Treadmill running machine

2. Leg Press exercise ( Legs Exercise )

  1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
  2. And just Lift and weight up… down up down and so on
  3. perform 1 set of 12 – 15 reps.

legs workouts legs workouts

3. lying leg curls  ( Legs Exercise)

  1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves).
  2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight This will be your starting position.
  3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
  4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

 lying leg curls best exercise for beginners

 

4. Wide- Grip Lat Pull Down (Shoulder and back )

  1. Sit down on a pull-down machine with a wide bar attached to the top pulley.
  2. Grab the bar with the palms facing forward using the prescribed grip.
  3. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
  4. After a second at the contracted position squeezing your shoulder blades together
  5. Repeat this motion for the prescribed amount of repetitions.
  6. perform 1 set of 12 to 15 reps.

best exercise for beginners bodybuilding lat pull down

5. Butterfly ( Chest )

  1. Sit on the machine with your back flat on the pad.
  2. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
  3. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
  4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
  5. Repeat for the recommended amount of repetitions.

Butterfly-machine-1 beginners exercise

6. Triceps push-Down- Rope

  1. Attach a rope attachment to a high pulley and grab with a neutral grip.
  2. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  3. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
  4. Repeat for the recommended amount of repetitions.
  5. perform 1 set of 12 – 15 reps.

Best Exercise for beginners triceps push down

7. Biceps curls  ( Biceps )

  1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
  2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip:Remember to twist the palms back to the starting position (facing your thighs) as you come down.
  4. Repeat the movement with the left hand. This equals one repetition.

AlternatingStandingDumbbell BicepsCurl

8. Shoulder Press

  1. Sit down on the Shoulder Press Machine and select the weight.
  2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
  3. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
  4. Lower the handles slowly back to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

9. Abs Crunches machine

  1. Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
  2. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
  3. After a second pause, slowly return to the starting position as you breathe in.
  4. Repeat the movement for the prescribed amount of repetitions.

ab-crunch-machine-best-exericise for beginners

10. Air Bike or lying Cycling

  1. Just  lying down on yoga mat.
  2. Raise your leg into a cycling position.
  3. and start the exercise like if you are riding a cycle
  4. perform this abs training exercise for 1 set of 30 reps.

 

Best exercise for beginners

This are 10 best and easy exercise for beginners ( workout) at gym training