Gym workout program for beginners - 6 basic exercises for beginners

A purchased fitness club membership is only half the battle. A lot of work will be waiting for you at the first training sessions. You will not only have to force yourself to exercise regularly, but also to get to know the machines better. Today we suggest trying a few basic full-body exercises to start with.

Fitnesstrainer

The weight to work on the machines should be adequate and commensurate with your fitness level. The last 3-4 repetitions of the lift should be heavy. If you find it easy, increase the weight, and if you can’t finish the approach, decrease the weight.

Be sure to write down your working weight so you don’t forget during your next workout. It will also help you progress.

The first and important point that beginners forget about is warming up. It will prepare your muscles, ligaments and joints for work and avoid injuries.

Inhaltsübersicht

Joint exercises

Technique

Stand up straight, put your feet shoulder-width apart, hands on your waist.
Tilt your head back and forth and left to right.
After that, perform shoulder rotations with your hands on your shoulders.
Now do pelvic rotations and tilts your torso forward and to the sides.
Then perform knee rotations: several times clockwise and several times counterclockwise.
Then warm up your feet: perform a circular rotation of each foot, putting your foot on the toe.

Warm-up can also be done on exercise machines. A light five-minute run on a treadmill or ellipsoid, an active ride on an exercise bike, and lifting on a stepper are perfect. Another warm-up option can be found in the article at the link.

Curls on an incline bench

Technique

Place the angle of the bench at 15 degrees. Lie on your back, fixing your legs with a roller. Hands behind your head.
Lift your shoulder blades and lower back off the bench on exhalation.
As you inhale, return to the starting position, first touching the bench with your lower back and then with your shoulder blades.
If you feel that your lower back is working more than your abs, perform the exercise in a shorter amplitude, lifting only your shoulder blades.

Do three approaches of 20 repetitions.

Boat

Technique

Lie face down on the mat, arms stretched out in front of you, one hand cover the other.
Inhale, exhale and lift your legs and arms up as high as possible. Keep your gaze straight ahead.
At the top point hold for 1-2 seconds.
As you inhale, lower yourself down.

Do three approaches of 20 times. If you feel tension in the lower back, perform a light stretch.

Leg press

Technique

Lie down on the simulator, rest your feet on the platform, turn your toes 15-20 degrees.
As you exhale, remove the platform from the locks.
Take a deep breath and lower the platform to yourself.
Inhale powerfully and push the platform up.
Keep your knees together and keep your glutes up. At the top point, do not fully extend your knees.

Perform three sets of 15 repetitions.

Bending legs lying down

Technique

Adjust the position of the bottom roll according to your height. Lie face down on the machine with your ankles under the rollers.
Your knees are not on the bench, but slightly below it, with the curve of the bench at your waistline.
As you exhale, pull the roller up to your buttocks, bending your knees, and as you inhale, lower your legs down.

Do three approaches of 15 repetitions.

Rest 1-2 minutes between lower body exercises and 30-40 seconds between upper body exercises.

Upper block pull

Technique

Adjust the leg locking roller to your height.
Grasp the handle with a grip slightly wider than shoulder width, sit with your feet under the roller.
Keep your back straight with your lower back flexed and your body slightly forward.
At the top point, you do not need to fully extend your elbows.
As you exhale, lower the handle down to the shoulder blades, staying in the lower point for 1-2 seconds.
As you inhale, return to the starting position.

Perform three approaches of 15 repetitions.

Hamstring curls

Execution technique

Sit in the trainer, press your shoulder blades against the bench, but keep the lower back flexed. Grasp the handles with your hands.
As you exhale, push the handles forward and up.
As you inhale, return to the starting position.
Keep your shoulders forward and keep your back straight. Keep your elbows turned, do not press them to the body.

Do three approaches of 15 times.

Training is over. For detailed exercises and coach’s comments, see the video.

This workout will help you start your way in sports, check your physical fitness and understand the basic training equipment.