The 5 Best Gym Exercises for Beginners
If you struggle with the strain of intimidation every time you think about visiting a gym – you’re not alone. One of the biggest factors that keeps men away from the gym is the idea that they won’t know what to do when they hit the machines, or that they’ll embarrass themselves trying to get those all-important muscles. On top of this, you could be working out near a pure specimen while you are just trying to maintain yourself. That is a pushback for sure!
Being nervous your first time in a gym is nothing to be ashamed of, but if you’re armed with the right set of techniques and beginners moves to get you started, you could find that you quickly gain enough confidence to take on any health center. It does not matter if you are working out near a stud, just do some curls, sit ups, squats, and other exercises (more on this below) and your body will be happy and you will be relieved.
That solidly built person near you may not make as much money as you nor be as intelligent. There is different ways to look at things. You may have a happy family at home and they may not. No one is perfect. They may have nothing else to do. But exercising is vital and if you want to be healthy for your family, you should work your body every day and perhaps spend a couple sessions per week in the gym, or more.
In the following, we’ll cover just some of the best gym exercises you can do is a beginner, and how they’ll benefit your body.
1. The Pull-Up
Pull-ups are easy enough to understand. All you need to do is find a pull-up station and grab the handles with your arms fully extended and your palms facing away from your body. Keep your hands around a shoulder width apart and exhale, driving your elbows towards your hips to bring your chin over the bar.
Keep in mind that attempting the over-hand pull-up can be more difficult for a beginner, but it will build your muscle and improve your strength levels more quickly by engaging a larger number of the major muscles throughout your body. Don’t be ashamed to use an assisted pull-up machine if you need some help in nailing the technique.
2. The Seated Row
Sit at a rowing machine with your feet pressed firmly to the base. Hold onto the handle, and lean back until your arms are fully extended and your torso is at an angle 90 degrees from your legs. Pull on the handles, bringing your arms towards your chest and squeezing your back muscles at the same time.
These fixed-resistance exercises are a judicious way to reduce the risk of hurting yourself by permitting you to work solely on a single plane of moment. Though they’re primarily used for the bicep and back, this exercise will help you to tense your core for an improved six-pack too.
3. The Seated Barbell Press
Find a bench and hold your chosen barbell out in front of your shoulder with the grip in an over-hand position. Move the weight above your head until your arms are fully extended, then return to the start position and begin again.
This exercise is a safe option for many beginners and can help you to avoid painful injuries that would otherwise lead to impairments in shoulder and back muscles. What’s more, sitting down removes some of the stress from your lower back, and helps to build upper body muscles.
4. The Weighted Ab Curl
Find a high pulley and attach a rope, before kneeling in front of the machine with the handles either side of your neck. Keeping your hips stable, squeeze your abs together, bringing your elbows towards your thighs, and pause for a moment before returning to a resting position.
Most people assume that sit-ups are the best way to get a great six pack, but when it comes to doing great crunches, the temptation to slump backwards with every rep means that you only get some benefit from your exercise. Holding onto a cable means you keep your core at a certain level of tension throughout the course of your workout – building muscle around your middle.
5. The Ab Wheel Rollout
Preferably using a gym mat, hold an ab wheel in both hands and get onto all fours. If you don’t have an ab wheel, you can always use a barbell wrapped in a towel. From this position, roll forwards, with your knees on the floor and your back straight, extending your arms far in front of your body. From there, tighten your abs to return back to the starting position.
Working on your core as a beginner is no simple feat, since too many exercises focus almost entirely on building your six pack, and fail to build any strength in your lower back. Fortunately, an ab wheel can help you to engage the entire core of your body for equal gains throughout your mid-section, both front and back.
About Benjamin Roussey Benjamin is from Sacramento, CA. He has two master’s degrees and served four years in the US Navy. He enjoys sports, movies, reading, and current events when he is not working online.