Today, we are returning to the topic related to the newbies at the gym, but this time we will try to focus on the practical part, or in other words, what exercises are suitable for the beginners and how to perform them the right way. In the following lines, we will try to introduce to you the most appropriate of them, that we think everyone who just started visiting the gym, should know and practice to gain progress.
And so, you are already at the gym and trying to figure out how to perform the different exercises. Of course, as a beginner, it is quite likely to experience difficulties to do them the right way, but that should not batter you. Over time these moments will become more and more rare.
Lat pulldown: This exercises aims to develop your back muscles. Тhere are three key moments you have to have in mind here. The first one is the upright position of the body and keeping your lower back solid, during the working set. In second place – the pulling have to be towards upper part of the chest and have to finish below the chin. The movement must be vertical to the body with slightly tilting backwards. The third key point is the ability to partially isolate the biceps, otherwise the exercise would put more stress on them rather than on the desired muscle group.
Bench press: Basic and most familiar exercise for the chest muscles. Also, one of the most underestimated. To be executed correctly, it is fundamental to keep and pressure your feet on to the floor. This will give you the necessary stability and you will be able to apply more power to the movement. It is important, that the elbows point slightly forward, this will allow you to use more additional muscle groups to support the main one.
Triceps cable pushdown: Start the exercise in upright position, with elbows pressured tight to the torso. Push down towards the knees as you do the movement only from the elbow joint. Do not lock the joint. When releasing back towards the shoulders, the angle formed between the forearms and the biceps should not exceed 90 degrees. Be careful with how much weight you are trying to execute the exercise, because putting to much load will instantly lead to bad form.
Barbell curls: Take a standing position with a bar in your hands. Raise it up towards the chin, the movement have to be done from the biceps by moving the elbows slightly forward. Keep the back muscles tighten and try to isolate this muscle group as much as possible while performing the exercise. The hands have to be kept close to the torso.
Squats: The most important exercise for legs. Basic and extremely effective. Place the bar on your shoulders and the upper part of your trapezius muscles. When you start tо perform the exercise your focus have to be on managing to keep the back in a upright position until the gluteus is in the same parallel line with the knees. Knees go forward and slightly to the side. Be reasonable how much weight you put on the bar.
Barbell overhead press: The movement is performed from standing up position. Make sure to spread your feet as wide as the length of your shoulders. Hold the bar more inward than the usual bench press hold. Lower the bar below the chin and at the same time tilt the torso little bit backwards. When pushing upward, finish the movement in fully upright position of the body.
Thank you for your attention. We hope we have been useful to you.
CityFitness ™