If you are considering starting the gym or have already started it, pay attention to these essential exercises for beginners. They will be the ones who will guide you during the first few weeks of training.
By knowing these essential exercises when starting out in the gym, you can get an idea of what you will be facing.
In the beginning, it is best to take things calmly. The key and most important thing is to remember that everyone, including the most muscular, has gone through their first day. You absolutely must not be ashamed, indeed, if you wish, you can observe them to set yourself the goal of reaching their levels.
5 essential exercises when starting the gym
Obviously, all of these exercises must be performed under the supervision of a trainer or a person in charge of the gym. In this way, you will avoid bad postures or excessive loads, which will only be a waste of time and could even cause injuries.
If you have never been to the gym or haven’t done it for long, it is advisable to do some reconditioning exercises. This way you will get your muscles used to the movement. If this is the case, you will need to discuss this with the coach first.
On the other hand, if you are fit enough and have already played sports in the past, these exercises will help you get started:
Squats are among the essential exercises to train the legs. You can do them with a bar – obviously without weights at first – or with dumbbells. Furthermore, there are specific machinery to make them. Use the method that suits you best at the beginning, until you understand the technique well.
Squats consist of bending the knees and torso accordingly. The muscles should be parallel to the ground, or even lower. The back must always be straight and the gaze directed forward. If you bend over, you could incur lumbar and cervical injuries.
2. Bench press
When training the chest, bench presses are essential. Surely you know them: you lie on your stomach on a bench, with a bar at chest height and raise it until your arms are fully extended.
3. Biceps curl
This is another one of the essential exercises when starting the gym. It serves to train the biceps, one of the main interests of those who care about the body.
The advantage is that it is relatively easy to learn how to do this. There are various ways to perform this exercise. Standing, sitting on a bench – with or without back support or arms -, with a bar, with dumbbells, alternating or simultaneous.
It is best to start with light dumbbells. As you go, you increase the difficulty with the weight and varying with the reps and sets. All this, of course, with the supervision of an instructor.
4. Pulley in the chest or neck
This is a useful exercise for strengthening the back and shoulders. The high pulley is a machine that, in addition to offering many uses, allows you to adjust the weight easily. Likewise, the technique for training with this tool is very simple.
Are you wondering how to use it? Simply, you will have to sit on the bench and rest your legs on the support in front of you. Then, stretch out a bit to grab the bar and return to sit by bringing it to the back of your neck.
Finally, let the bar rise until your arms are fully extended and pull to bring it back towards you.
5. Exercise bike or elliptical
In addition to strength training, coaches indicate 15 or 20 minutes at the end of the session to be devoted to cardio exercises. So, get used to the idea of having to pedal. The elliptical can also be an alternative to the exercise bike. You can vary every day so as not to get bored.
To conclude, it is also important to highlight that, when starting any type of training, it is important to follow complementary habits. This includes good nutrition, proper rest, warming up and stretching and, of course, wearing the right clothing.
Thus, these essential exercises to perform when starting the gym will give you more results. Plus, this will push you to train hard in pursuit of the results you dream of.