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TOP 6 EXERCISE FOR BEGINNERS

TOP 6 EXERCISE FOR BEGINNERS 

START THE JOURNEY OF BEING FIT

 

                                                                                                                                                                                                                        Hello friends, today we are going to perform TOP 6 EXERCISE FOR BEGINNERS                                                                  

 I bet you will be 100 % satisfied with the things you are going to come across that are very useful.

 As from the start right track is crucial

 I know many questions must be going in your mind right now

 What is the exercise to be performed??

 What is the correct technique??

 How many repetitions??

 How many sets?? And many more

 Don’t worry you are about to learn a lot

 So get ready, and let’s start

 IMPORTANT: Don’t start your exercise without any warm-up

 At least 5 to 10 minutes of warm-up is compulsory

 After the warm-up, you can move to your exercises

 

TOP 6 EXERCISE FOR BEGINNERS 

 

1)SQUATS:TOP 6 EXERCISE FOR BEGINNERS NOVEMBER 2020

  •  The very first exercise I will suggest you go with is squats
  •  The reason behind this is I want your foundation to be very strong from the start
  •  It is going to help you ahead in your strength training
  •  Now take the position of squats your feet should be apart
  •  The space between your legs should be your shoulder width
  •  Straighten your hands then slowly go down parallel to the ground 
  •  Your knees and toes should be in 90 degree
  •  Hold this position with your back straight
  •  Slowly come up back and breathe out
  •  Repeat it 5 to 10 times 2 sets
  •  NOTE: Don’t go too much down

 2)PUSH-UPS:

 

  • For performing push-ups your position should be, hold your body on your hands and toes
  •  If it’s heavy for you on the first day then you can also, do it holding your body on your knees and toes
  •  In a controlled manner go down slowly and come up back slowly
  •  Breathe out when you come up
  •  Your back shouldn’t bend either way keep it straight
  •  Repeat it 5 to 10 time 2 sets
  •  NOTE: Don’t rush, your chest muscle should be your working muscle

 3)BACK:TOP 6 EXERCISE FOR BEGINNERS NOVEMBER 2020

  •  For the back, we will go with the LAT PULLDOWN
  •  LAT PULLDOWN IS AN MACHINE EXERCISE 
  •  It is actually a light exercise to train your back muscle
  •  Before performing lat pulldown there is a pad given for your legs
  •  According to your height adjust it
  •  Your grip should be wider than your shoulders on the bar
  •  Pull the bar slowly down till your chest 
  •  Breathe out when you pull
  •  While pulling the bar you should not bend too much
  •  Squeeze your upper back hold it for a second then release it slowly
  •  Repeat 5 to 10 time 2 sets
  •  NOTE: Always pull the bar completely

 I AM SURE THESE TOP 6 EXERCISE FOR BEGINNERS WILL HELP YOU STEP BY STEP IN A PROPER MANNER FOR YOUR WORKOUT

 

 4) CHEST:

  •  For chest, we will use FLAT BENCH DUMBBELL PRESS
  •  As you are a beginner you should know how to pick up weights
  •  So that your any muscle shouldn’t get cramped
  •  Sit on the bench by keeping the weights aside
  •  Hold the center of the dumbbells keep it on your thighs
  •  Slowly lie down on the bench automatically dumbbells will come upon the chest as you hold the position of your hands 
  •  Now open your elbows straight let an arch be created on your back
  •  Push the dumbbells up slowly and breathe out
  •  Slowly bring down the dumbbells and try to be close to your chest
  •  As a beginner, you may not be able to balance yourself on the bench 
  •  So, take lightweights which will not put much pressure on your body
  •  It will also help you to perform your exercise correctly
  •  Repeat it 5 to 10 time 2 sets
  •  NOTE: If you feel disbalancing on the bench with the dumbbells  then go with the machine exercise first 
  •  After you get habituated to the weights on the machine then you go with the dumbbells 

 5)BICEPS:

  • For biceps, we will go with the CABEL CURL WITH STRAIGHT HANDLE
  •  You should stand straight tighten your core 
  •  Your hand should be touched by the side 
  •  You should lift your chest
  •  Lift the bar from down to up but only your hand has to move till the elbow
  •  Don’t bend your back much
  •  The grip gap between the bar you handle should be your shoulder width
  •  When you lift the bar breathe out
  •  When you release it don’t bend your body in front
  •  Repeat it 5 to 10 times 2 sets
  •  NOTE: As you touch your arms by the side while performing 
  •  the exercise you have to keep an eye that no gap is created 

 6) TRICEPS:TOP 6 EXERCISE FOR BEGINNERS NOVEMBER 2020

  • Again, we will go with the CABLE CURL for triceps but this time in the OPPOSITE DIRECTION
  •  The procedure is the same as in biceps touch the arms by the side
  •  Hold the handle from the upper side 
  •  Push it down slowly breathe out and release
  •  While releasing the same thing you have to keep in mind your the hand should move till your elbow
  •  Don’t put full-body pressure while performing this exercise
  •  Repeat it 5 to 10 times 2 sets
  •  NOTE: In triceps, you have to hold the bar at a gap which should be inside your shoulder distance

 CONCLUSION: We have many things to do in the gym but we CAN’T DO IT ALL AT ONCE

  •  It’s a slow procedure but you will maintain your health with this
  •  TOP 6 EXERCISE FOR BEGINNERS 
  •  In the start, you will slowly and steadily learn the things
  •  As you get habituated to it you will enjoy exercising
  •  If you know some different exercises that a beginner can start with then please do share.
  • ALSO SHARE THIS POST WITH YOUR FAMILY FRIENDS AND ON YOUR SOCIAL MEDIA TOO
  • SHARING KNOWLEDGE IS ALWAYS GOOD DO YOU
  • DO YOU KNOW DIFFERENT EXERCISE FOR THE BEGINNERS?

 YOU MAY ALSO LIKE MY LAST POST WHICH WAS ABOUT TOP 7 WARM-UP EXERCISE FOR BEGINNERS

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TOP 7 WARM-UP EXERCISE FOR BEGINNERS

TOP 7 WARM-UP EXERCISE FOR BEGINNERS 

LET YOUR BODY GET WARMED UP

Hello friends, today we are going to do the TOP 7 WARM-UP EXERCISE FOR BEGINNERS 

 

I am 100 % sure by the end of the post you will know how to get ready to start an exercise and will get fully charged up.

So be mentally ready for it.

  • You might feel like doing a lot of exercises.
  • But the fact is it shouldn’t be done.
  • I would like to advise you to take suggestions from the trainer at your gym.
  • Ask them what exercises you should start as it is your first day at the gym.
  • If there is no trainer,

 DON’T WORRY

  • I am there I will help you all out
  • I will let you know how to start.

So, let’s jump in our shoes.

TOP 7 WARM-UP EXERCISE FOR BEGINNERS 

1)STRETCHING NECKTOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020

  • The very first thing to do when you enter the gym is stretching.
  • Stretching is the most important.
  • Before performing any exercise, you want your body to get ready to perform an exercise.
  • You need to make sure that you aren’t suffering from any pain.
  • You start with the stretching of the neck.
  • Rotate your neck. 4-5 times clockwise and 4-5 times anticlockwise.
  • Do up and down touch your chin to your chest and the back 4-5 times

NOTE: DON’T DO IT FAST DO IT SLOWLY

2)SHOULDERS:

  • Now for your shoulders open your hands wide in a flying position
  • Rotate it 5-6 times clockwise 5-6 times anticlockwise.
  • Next, you will make big circles with your hands in front 4-5 times clockwise and anticlockwise
  • I am a fan of cricket. ARE YOU?
  • So, in the manner bowler bowls rotate your hands 4-5 times front 4-5 times back.

NOTE: ITS BETTER YOU DO IT ONE HAND AT A TIME

3)COLLARS:

  • For collars warm-up, you have to put your hands straight up
  • At the level of your chest bring it down slowly do it 4-5 times.
  • Now same in the flying position but this time you have to touch your hands to your thighs do it slowly.
  • You should feel a little bit of pressure on collars. Do it 4-5 times

NOTE: YOUR HANDS SHOULDN’T BEND THEY SHOULD BE STRAIGHT

 I am 100% sure with these

 “TOP 7 WARM-UP EXERCISE FOR BEGINNERS ”

 You are going to get ready for the exercise 

4)ARMS:TOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020

  • Just by talking about the arms muscle group what is the first thing that comes
  • In your mind barbell or dumbbells.
  • No, it shouldn’t be like that. It’s your warmup.
  • You just have to assume you have dumbbells in your hands and do the bicep exercise.
  • The same goes for the triceps. Do both at least 10-15 times.
  • Forearms put your hands straight up at your chest level
  • Rotate your wrist both ways and also do it up and down

Note: BE SURE NO DUMBBELLS

5)WAIST:

  • It is not like you are going to get 6 packs within 6 days
  • You will have to work hard for it
  • Now touch your feet together get balanced and rotate your waist with your hands up in the air at your chest level clockwise and anti-clockwise 4-5 time
  • Then widen your feet slowly go down stretch your hamstrings
  • Touch your right hand to your left foot and your left hand to your right foot. Do this 4-5 times.

Note: DON’T OVERSTRECH YOUR LEGS

6)THIGHS:

  • Take some back support and stand straight.
  • Now you have to pick your right leg up till your waist only your knee should bend.
  • Do this at least 10 times. Now with the left leg repeat it.
  • Taking support with your hand this time stand straight touch your thighs together.
  • Now lift your right leg backside only the portion below your knees should move.
  • You have to bring it 90 degrees up to your knee’s backside.
  • Same with your left leg repeat this 10 times.

 NOTE: DON’T PICK YOUR LEGS BACKSIDE WITH YOUR UPPER THIGHS

7)CALF:TOP 7 WARM-UP EXERCISE FOR BEGINNERS OCTOBER 2020

  • Start your calf warm up by sitting on the bench your legs should be in the air.
  • With the help of your ankle make your lower leg up and down.
  • You will feel the pressure on your calf. Do it 10-15 time
  • Next stand on a step your heel should be in the air and off the step.
  • Drop your heel down slowly and come up back to your position.
  • Repeat this for 10-15 times

NOTE: DON’T OVERDO IT ON THE FIRST DAY. IT CAN CAUSE STRAIN TO YOUR MUSCLES.

 CONCLUSION: NOW WITH THE HELP OF THESE TOP 7 WARM-UP EXERCISE FOR BEGINNERS 

  • YOU CAN START YOUR JUMPING JOGGING SQUATS PUSHUPS PULL UPS AND CAN CONTINUE WITH YOUR HEAVY TRAINING.
  • WARM-UP AND COOL DOWN THESE 2 THINGS ARE VERY IMPORTANT SO THAT NONE OF YOUR MUSCLES SHOULD GET STRAINED OR ANY OF YOUR JOINT SHOULD GET PAIN.
  • AS A BEGINNER START SLOWLY. BUT CONSISTENCY IS THE KEY.
  • DON’T LOSE HOPE BE CONSISTENT.
  • YOU ARE ALREADY 1 STEP AHEAD FROM THOSE WHO ARE JUST THINKING TO START BUT TAKING NO ACTION.

HOPE YOU LIKE MY POST DO COMMENT AND ALSO SHARE WITH YOUR FRIENDS FAMILY AND ALSO ON SOCIAL MEDIA.

SHARING KNOWLEDGE IS ALWAYS GOOD.

HAVE YOU STARTED YOUR EXERCISE?

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