7 Best Gym Exercises If You Are New

 

The 7 Best Workouts at the gym when you are a beginner.

Exercising in the gym is an exciting experience to begin with, yet it is also a daunting experience. The machines, weights and workouts are amazing, and as a newcomer, it is not hard to get lost. The positive news then? We need not know everything before we begin on the course of progressing. The secret is to focus efforts on the overall body strength, right form as well as intensity.

Below, the 7 best gym workouts, with a particular focus on workouts that a beginner would use, are presented. They all cover numerous muscle groups, have the potential to aid in the building of the cardiovascular health, and provide individuals with confidence in a gym establishment. The exercises are balanced, safe, and will provide you with an excellent base- thus achieving no injuries and being able to develop steadily.

1. Entire Body Machinery Circuit.

One of the most ideal point of entry in beginners is the machine circuit. Most gyms use resistance machines, and they are designed in a manner that they assist you to reverse gears as your movement will be more manageable. Circuit training that involves the entire body captures all the major body muscles and also builds muscular endurance.

An example of an entry circuit is the following:

•     Leg Press -3x12
•     Lat Pulldown-3 sets of 10-12
•     Seated Chest Press Take 3 sets of 10 reps
•     Leg Curl (Hamstrings) -3sets 12 reps.
•     Seated Row- 3 sets 10 reps
•     Shoulder Press- 3 sets of 10 reps
•     Biceps Curl- 2 sets of 15 reps
•     Ab Crunch Machine 15 reps x3 sets

Separate exercises by taking 30-60 seconds breaks. Move on the machines sequentially. It is a fitness program that provides the entire body strength foundation and, in the same breath, allows the beginner to learn how to activate some of the key muscles. Begin with loads because you need to know the shape, begin small because you need to know with light loads. Repeat it twice to thrice weekly and take a day off once in a week. Add more weights as time goes by as you become stronger.

2. Body weight Workable Treadmill Incline.

The type of this class is a non-impact cardio with functional strength. Incline also burns more calories than flat walking, so since incline is going to involve your glutes, hamstrings and calves. It is an excellent fat-burning exercise work combined with body weight exercises which is a good first opportunity.

Part 1: Treadmill Incline Walk in the treadmill.

 

• Start with a 5- minute 2.5 -3.0 mph walking warm-up.
• Then steep at 7-12% and walk in immobile speed (2.8 -3.5 mph depending on fitness) 20 minutes.
• Its puts your heart rate in the fat burning zone and exercises the lower part of the body.

Part 2: Circuit (3 X Rounds) Body weight.

•     Body weight Squats 10 rep
•     10 Ankle Push-Ups (use bench)
•     15 Glute Bridges (mat version)
•     30 seconds Plank (adjust on knees as needed)
•     Take a rest between movements of seconds.

The total duration of this exercise is around 40-45 minutes or so and it can be performed 2-3 times a week. It is ideal to individuals who want to lose weight and attain elementary power and stamina. The treadmill walking on the incline is also easy on the knees and low impact in relation to running, and an excellent choice of newcomer. Exercises using body weight enhance mobility, balance and stimulate the core muscles, and do not require any extra weight. You can add weight to your ankle or increase the duration of walking in case you develop stamina. You can at last get out of walking to jogging or provide dumbbells to body weight area.

3. Dumbbell Full Body Exercise

Dumbbells are free weights that are excellent in the strength training, balance and coordination. As a beginner, it would be advisable to keep the weight of the lift as minimal as possible and focus on the shape. This dumbbell exercise will make the whole body fit in 30-40 minutes and will be effective in terms of the power.

Warm-Up:
5 minutes in a bike, treadmill or elliptical.
Dynamic stretches: Stretch your arms in circle, you will have to swing your legs and turn your back.

3 Sets each of the following:

•     Goblet Squat12 reps
•     Squat holding a dumbbell at the chest level. Works legs and butt.
•     Dumbbell Chest Press (on bench) No. of reps = 10
•     Chest, shoulders and triceps: train. Hold guns on an angle of 45.
•     One-Arm Dumbbell Row x 10 Rep at a time.
•     Sit on the bench with a knee and pull the dumbbell to the hip. Exercises back and biceps.
•     Shoulder Press 10 reps with Dumbbells
•     Bring press dumbbells above your head keeping your core on.
•     Dumbbell Dead lift (Romanian fashion) 12 reps
•     Hit hips, with a level back. This works hamstrings, bottom back and glutes.
•     Russian Twists (light dumbbell) 20 reps
•     Get on your knees and look to the left and the right. Core and oblique are great.

Rest between sets is a 60 second rest. Choose the weights that will challenge you and at the same time can allow every rep to be in good technique. Do it two or three times or once a week and increase the weight gradually as you gain strength.

4. RBT: Resistance Band Total Body Workout.

Resistance bands are cheap, portable and crazily helpful in making strength. They can be applied especially to the individuals who are in the initial stages of learning the movements without straining their joints. It is an exercise that can be performed either in the functional part of the gym or even in the house in case the individual would like to do so.

Warm-Up:
5 minutes cardio (bike or rower)
Shoulders and hips dynamic stretching.

Warm-up (3 Sets each exercise):

•     Banded Squats- 12 repetitions
•     Grasp the band directly over your knees and stoop down and maintain tension on the band to     use glutes.
•     Banded Rows 12 reps
•     Tie it to a pole and pull it towards you and press your shoulder blades together.
•     Overhead Press using Band-ten reps
•     Kneeling on the band, press it above head. Exercises of works and triceps.
•     banded Glute Kickbacks 12 leg each
•     Hook up the band about your ankle and kick. Be focus on glute squeeze.
•     Banded Side of foot Walks-15 steps 2 directions.
•     Stabilization of the super glute and hip.
•     Band Pull-Aparts -15 reps
•     Stretch the band in front so as to make the upper back stronger.

10-15 minute break between sets. It is a superb practice in strengthening and building of control, stability and endurance of muscles. The resistance bands are a good alternative to the individuals that are new to the exercise as one can build muscles without having to drag the heavy weight. As you become stronger then you can go through more dense bands or combine them with other strength sessions.

5. Stability- Abs workout: This is a beginner workout:

This will result in improved good posture, balance, and overall functionality in the gym because of a powerful center. The most prevalent error during the beginning is the inability to do core or overestimating the crunches technique. This level-one necessity strength training trains your core, it trains your body and it trains and does not harm your neck or your lower back.

Warm-Up (5 min.):
Bike light cardio + 2 rounds:
10 air squats
10 bird-dogs (slow and electro-master)
10 side stretches per side (standing position).

Core Workout (3 Sets of Each):

•     Dead Bugs- 10 reps (each side)
•     The equation is backwards with legs and arms raised. Bring opposing arm and leg high keeping core tight and straight back.
•     Glute Bridges-15 reps
•     Bending buttocks, hamstrings. Dwell at the top 2 seconds.
•     Side Plank (one on Kneel or full) 30 sec on each side.
•     Makes the obliques and hip and shoulders more stable.
•     Bird-Dogs- 10 per side
•     Have a neutral position and not a twisted position of the back and spine.
•     Seated Knee Tucks -15 reps
•     Sit on a mat and lean slightly on back and then bend knees to the chest. Trains lower abs.
•     Forearm Side Plank Left side -30-45 seconds
•     On knees if necessary change modifying. Focus on breathing and straight posture of the spines.

Rest 1-min between exercises and rounds 30 sec. Focus on quality, and not speed.

Gym-squats, deadlifts, push presses any exercises in the gym the core supports and reduces the likelihood of injury. It is not merely the question of visible abs but everything about establishing good foundation to the next thing. Keep up with the light exercise and perform the same two to three times a week. Increase plank times or increase the challenge with more difficult options (e.g. full side planks or hanging knee raises) or introduce a pair of light dumbbells to some of the exercises with increased strength.

6. Starter Circuit of Upper Body Strength (Machines +Dumbells)

It plays a crucial role towards the lifting, pushing and pulling as far as the daily upper body work is concerned. This exercise on the upper part of the body will be easy and use of both machines and dumbbells will assist the beginner to build up strength gradually and safely.

Warm-Up (7 5min):
Elliptical/rower
Arm repetitions and weight band pull-aparts (15 reps)
 

3 Sets Each): Workout:

•     Machine Seated Chest Press 10-12 Reps
•     Position the seat so that the handles would be at the level of the chest. Have elbows at 45-degrees.
•     Lat Pull down (Machine) 10 reps
•     Gradually, pull the pull bar to the chest. Target your lats.
•     Seated Dumbbell Shoulder press -10 reps.
•     Begin using light weights. Firm overhead using your core.
•     Seated row (machine or cable) -10-12 reps
•     On top of shoulders, pull the blades. And give it a shrug of the shoulders.
•     Bicep Curls( dumbbells ) 12 reps
•     Lower under control.
•     Cable Triceps Push downs 12 reps
•     Take a rope or plain bar. Your elbows are to be on your sides.

Take a 60 seconds inter-set interval. Weight should be a challenge in the final 2 3 reps.

The exercise is able to promote coordination of body muscles, joints and alignment. It is most effective when used with desk workers or people experiencing tightness in their shoulders. The upper body has good muscles that will help in the posture, prevent injury and easy daily activities. Exercise the upper body once or twice in a week. Once you become more advanced increase resistance or reps and use those new exercise aids like TRX bands or barbells.

7. Machines + B.Wt. Lower Body Strength Day.

Our body has largest muscle groups that are the glutes and legs, and training them burns more calories, improves balance and posture. It is an inexperienced practice that is done with gym equipment to ensure that the exercise is safer and easier to control not to mention the repetition of proper lower-body motion patterns.

Warm-Up (5 7 minutes):
Walk on treadmill, or stepper
The circles of the legs, the circles of the ankle, the circles of the hips.

Workout (3 Sets of each):

•     Leg Press Machine = 12 reps
•     Place the seat in 90 degrees position with knees. Use the heels not toes.
•     Acute Leg Curl (Seated or Lying) -12 reps
•     Works hamstrings. Do not swing high speed legs.
•     Leg Extension – 12 repetitions
•     Targets quads. Light and moderate weight then spread to save the knees.
•     Bodyweight Walking Lunges- 10 of each leg.
•     Take a step in bethumping chest. Perhaps, progressively dumbbells.
•     Glute Kickbacks (Cable or Machine) -12 per leg
•     Squeeze glutes up.
•     Calf Raises (Bodyweight or Machine) -15 reps
•     And very slowly it went up to think of the squeeze.

Allow 60 seconds between the attempts and use weight that allows a good form. Complete control of the muscle;

Training of lower body will result in improved strength, balance, and athleticism. In addition, it provides back support and reduces back pain. An apprentice must ensure that he or she relaxes and concentrates on body weight instead of weight. Do this workout 2 times in a week. As your confidence goes up, you can also incorporate an exercise of barbell squat, step-ups, or kettlebell deadlifts in your routine.

Conclusion: Easier said than Done, Build Your Foundation.

Amateurs were once all its professionals. All these 7 exercises will help you become stronger, lose weight, gain longer stamina and feel better about yourself in the gym. It is their combination of weight and machines with free weight and body weight, which make them safe and effective.