Description: Are you a gym newbie? Here are five basic exercises you must know.
You’re unsure of which dumbbell to use, and which equipment to harness. You don’t even know how to begin your training. That’s okay, since it is your first day at Anytime Fitness. Everyone around you has been through what you are experiencing right now.
But you can fast track the learning process if you have an idea how to do some of the basic exercises that every gym rat would do. These exercises are so fundamental that you are expected to master them should you want to achieve any of your fitness goals.
The squat should become an integral part of your routine. It strengthens the core muscles particularly the glutes, quads, calves, and hamstrings. Make sure that you correctly perform this exercise as improper form can lead to knee pain.
So how do you perform squats? Stand up straight with your feet shoulder-width apart. To maintain your balance, hold your hands at the chest level.
Bend at your knees and hips, while sticking your rear out as if you are sitting in an imaginary chair. As you do this, keep the chest lifted and your back straight. Lower down so that your thighs are parallel to the floor, while keeping the knees over the ankles. Then press your heels into the floor as you go back to the original position.
Another quintessential exercise that you must master, the lunge can improve your core muscles and tone your legs and backside. Make sure you maintain a good form in doing this exercise, however, as poor form can cause unwanted strain on your joints.
To do this basic exercise, stand up straight with your shoulders and back relaxed. Keep your chin up and engage your core. Step forward with the right leg, lowering your hips until both of your knees are bent at a 90 degree angle.
Ensure that the front knee is above the ankle and not pushed out too far. You also have to make sure that the other knee won’t touch the ground. Push back up to the original position even as you keep the weight in your heels.
Another basic exercise that focuses on the core muscles, the plank is a great whole body workout. To do this exercise, start by resting on all fours. Your palms should be flat while you raise your knees onto the toes. The hands should be kept directly below the shoulders.
Tighten your abs so as to keep yourself up and prevent your rear from sticking up. Your belly must also be kept pulled in. Your spine and head should be in line, and your back flat. It’s as if your body is a long, straight board.
Hold on to this position for as long as you can. Start by aiming for 30 seconds, then try to work your way up for a minute or so. Lower down to rest.
The Sit Up
It is highly likely you know this move, as this is one exercise that is often taught to youngsters. It targets the hip flexors and abs.
When doing this exercise, remember not to tie up your hands behind your head as it can put some pressure on your neck and spine. You’d rather place the hands behind your ears with the palms facing forward. You must also ensure that your feet are planted firmly on the ground.
To perform this exercise, lie on your back with the knees bent and the feet planted firmly on the ground. Put your hands on the opposite shoulders. Engage your abs muscles while keeping your heels and toes flat on the ground. Slowly lift yourhead, then shoulder blades before coming into a sit-up position.
Hold on to this position for a second or two before you slowly go back to the original position.
Another familiar exercise that you might have seen others do, even if you are not a gym rat. It can build well-chiseled chest as well as target the shoulders and arms.
In doing this exercise, you have to ensure that your arms are aligned, the belly button sucked in, hands steady, and fingers spread out.
Start the exercise in a plank position. The palms should be spread out, and the shoulders above the wrists. Your legs should be out behind. Pull in the belly button while keeping your back straight.
Exhale as you lower your body, while you are keeping the elbows outward to the sides. Hold at the bottom for a second before you raise your body back up and complete one repetition.
These are five of the most basic exercises that any newbie should be familiar with. Remember how to accurately perform these exercises so that you can maximize your time in the gym like Snap Fitness and more importantly, keep yourself in tip top shape.