Gym workout for beginners
If it’s your first day at the gym, there are a lot of things to keep in mind. You might feel motivated and curious, eager to try many exercises, but it’s important to take it slow. Here’s a simple guide to help you get started, especially if there’s no trainer available to guide you. What gym workout should you perform? What should be the correct gym workout techniques? There are a lot of things you should keep in mind. You feel very motivated on your first day at gym and curious at the same time. You might feel like doing a lot of things/exercises. But it shouldn’t be done. I would advise you to take suggestions from your gym trainers and ask them what exercises you should perform and how to start as it is your first day at the gym. But if there is no trainer, you need not worry. I am here to help you out and I will tell you all how to start. There is many things common for all Gym workout for beginners men and Gym workout for beginners female.
The first thing to do when you enter the gym is stretching. Stretching is important, because before performing any exercise you need to ready the muscle group to perform the exercise. Secondly, you need to make sure that you aren’t suffering from any joint pain. you should start with the stretching of your your
Stretching Gym Workout or Warm Up Workout
Neck exercise Rotate your neck 4-5 times anticlockwise, then 4-5 times clockwise. Next, for your shoulders exercise , 5-6 times clockwise, then 5-6 times anticlockwise. Next, full circular rotation, 4-5 times front, 4-5 times opposite. This will let you know of any shoulder or neck pains you might be suffering from. Similarly, with wrists exercise, 4-5 times clockwise, then 4-5 times anticlockwise. Stretching is very important before gym workout.
Next, open your feet a bit and get balanced and do this 4-5 times. While doing stretching, you should make sure that you aren’t suffering from any joint pain. Next, bring your feet together and rotate your waist. 4-5 times clockwise, then 4-5 times anticlockwise. Next, widen your feet once more and slowly go down, stretching your hamstrings a bit. Then do this 4-5 times. After this, take some back support, and just pull your knees up. Try to do your maximum. Just hold it there and count to three. And Relax. Hold your other knee. Count to three and relax. Repeat three to four times with each leg.
Now, using the same machine or anything else, take some support because it is your first day and you might face some balancing issues during gym workout. Now hold your toes behind. No need to stretch a lot, just hold and count 1, 2, 3. Repeat with the other leg and just hold it 1, 2, 3, do it three to four times with each leg. With this, your full body stretching will be complete. If you want to know how much time should all of this take, it should take you 5-8 minutes to do stretching.
push-ups
Now you will move to all the exercises you should perform. After stretching, the first exercise you should go for push-ups. Push ups are a very useful exercise for your upper body development and this is the first exercise you should do if it is your first day in the gym. So you can watch some videos for correctly perform this exercise. Generally, people perform push-ups holding their body on their hands and toes.
Now, I would like to suggest you perform push-ups with both your knees placed on the ground. Cross both your knees behind and keep your hands like you would in a normal push-up. Slowly go down in a controlled way and come back up slowly. Whenever you come up, breathe out. Target your chest muscle as it is the working muscle. Slowly go down. Slowly back up and breathe out. Also, keep in mind that your back should be straight throughout and not bent inwards or outwards.
I will not tell about the number of repetitions here because if I say you need to do two sets of 15 reps or 2 sets of 20 reps and your strength is not that much and you are not able to perform that many repetitions and keep trying to do them, a lot of your energy will be used just for push-ups and you won’t be able to perform further exercises very well. Perform according to your capacity, you can do 5, 7, or even 10. But according to the first day, you should do a maximum of 10, no more than that. Two sets would be more than enough.
Lat Pulldown workout
After push-ups, the next exercise that I will perform is Lat pulldown exercise and in this exercise, your target is to train your back muscle. Hold the grip a little wider than your shoulders. Pull slowly. Then release slowly. Whenever you release, keep in mind that you cannot lift your shoulders too much. When you pull the bar, pull it completely, hold it for a second and try to squeeze your upper back and release it slowly. Breathe out when you pull. Also, when you pull, you should not bend too much. Try to sit straight. If you want to know more details about this exercise, you can watch our back workout video. There you will find details about this exercise.
Flat Bench Dumbbell Press
The next exercise which you should perform “flat bench dumbbell press”. As it is your first day gym workout, along with knowing how to perform this exercise, you need to know how to pick up the weight and how to keep it down. Before starting the exercise, you need to hold the dumbbells from the center and keep them on your thighs. Now slowly lie down on the bench so that the dumbbells automatically come upon your chest. Now straighten both your hands and create an arch in your back. Bring down both the dumbbells slowly near the chest and push them back up slowly. Breathe out when you push the dumbbell up. In this, you need to target your chest muscles. Also, when you bring the dumbbells down, they should stay close to the chest. Your hands should not go outwards. While keeping them back, I have seen a lot of people release their dumbbells on the floor but this can cause strain on your shoulders. So now you need to bend your legs again. Slowly touch the dumbbells to your thighs and come back up again. Now keep the dumbbells down. Weight selection should be according to your strength. A lot of people will tell you not to drink water when you exercise, but I will recommend you that as you complete your sets, you can have 1-2 sips of water between the exercises.
After 2-3 exercises of the upper body, yo should moved to legs. For legs, the exercise which you should perform is squats. My purpose of including it here is that it will help to create a very strong overall foundation of your strength training. I know it is your first day, but I want your foundation to be strong from the very first day itself. So do not ignore this exercise. Perform quats without shoes because if you wearing running shoes and they had a cushioned sole that was causing difficulty in achieving balance. That is why you need to do it flat-footed. My feet should be shoulder-width apart. After that, I will straighten my hands and slowly sit down parallel to the ground. One thing you should keep in mind is that your knee should not cross your toe, but you cannot keep your back bent; it has to be straight. Come back up slowly and breathe out. Again sit down. Back up. you don’t have to go down too much, just parallel to the ground. This exercise will help you to develop very strong legs and if you want to know more in detail, you can visit the healthline for legs workout . There you will find all the necessary in-depth details.
Biceps workout
In the next exercise, you should train you biceps muscle. To train this muscle, you have selected cable curls. To perform cable curls, you will require a straight handle. The distance between your hands should be shoulder-width. After that, before starting, you should tighten your core and lift your chest up. Now lift the bar up to your maximum till the bar isn’t close to your chest. Then release it slowly. Whenever you lift the bar, you need to breathe out. Keep in mind that whenever you release the bar, you cannot bring your shoulders forward and while lifting, you cannot bend your back. This means your body should be stiff and the only movement should be of your hands. Focus on your biceps muscle.
Triceps workout
For the next exercise, you should have set the cable on top. The exercise which you should perform is triceps pushdown, for which the working muscle will be triceps. You should have chosen a grip a little less than your shoulder width to perform this exercise. Also, you need to keep your core tight and press the bar down till the point both my hands aren’t in a straight position. Bring the bar back up but make sure it doesn’t go too up, which means that your elbows cannot move and both of them should be fixed. Press. Breathe out whenever you press the bar. Also, your upper body shouldn’t move too much while performing this exercise.
After performing these gym workout, do 2-3 minutes of stretching to cool down your body. Also, after performing these exercises, you will face muscle soreness, but it doesn’t mean that you have done any wrong exercises. When you come the next day, your soreness will be a little less. With each passing day, the muscle gets used to exercising and your soreness would reduce.
