How a girl to work out in the gym. A set of basic exercises for beginners

Going to the gym for the first time is a very exciting event, and, of course, it is better if you are accompanied by a trainer at first. But if you have decided to try training on your own from scratch or you have had a long break from training, we suggest you try our set of exercises.

Important! Do not chase to lift a lot of weight at once. This is dangerous and ineffective, especially if you came to the gym for the first time or have not trained for a long time. At first, it is better to perfect the technique of performing exercises without weights.

trainer

Shows a set of exercises for those who came to the fitness club for the first time.

Warm-up before training

Before you start, be sure to warm up. You can do this on any cardio equipment: treadmill, ellipsoid or bicycle. 7-10 minutes will be enough to warm up and prepare your body for a full-blown complex workout. Choose a pace that is not too fast so that you don’t waste all your energy.

Squats with weights

Choose a weight that works for you. Try squatting for the first time, for example, with a bodyweight or on a Smith machine. When you get the hang of it, you can gradually try this exercise with an empty barbell.

Technique

• Put your feet shoulder width apart, put the bodybar on your shoulders so as not to injure your neck.
• Perform a squat, making sure that your knees do not go beyond the toes. Keep your neck in a straight line with your spine: do not tilt your head or tilt it back. The heels should be the main load when squatting.
• Return to the starting position and repeat.

Perform three approaches of 10-15 repetitions.

Lunges with dumbbells

Take dumbbells with a comfortable weight for you or do the exercise without weights. This way you will better practice the technique.

Technique

• Stand up straight, take dumbbells in your hands and lower them along the body. Put one leg in front of you and the other one back.
• Perform a lunge so that the knee does not go beyond the toe. Bend the knee at a 90-degree angle.
• Return to the starting position. The leg that is behind you should stand on the toe. Keep your back straight, lunge slowly.
• Return to the starting position and repeat the exercise.

Perform three approaches of 10-15 repetitions for each leg. One approach ends when both legs are worked.

Dumbbell pull to the waist

Technique

• Place your left knee on the bench so that the thigh and shin form an angle of 90 degrees. Place your right foot on the floor. With your left hand rest on the bench, and in your right hand hold a dumbbell with a comfortable weight.
• Bend your right arm at the elbow and pull up so that the dumbbell at the top point is approximately level with the body. The movement of the elbow should be along the torso.
• Return to the starting position, lower the dumbbell as low as possible, thus stretching the back muscles.

Perform three approaches of 10-15 repetitions. One approach ends when both arms are worked out.

Gravitron pull-ups

Technique

• Set the load-block 5-7 kg less than your own weight.
• Climb into the machine and grab the bar with a medium grip.
• Lower yourself down and as you exhale, pull your chest to the bar. Keep your gaze directed upwards. Keep your back straight and perform each pull-up slowly, without jerking.
• Return to the bottom point and repeat the exercise.

Perform three approaches of 10-15 repetitions.

Dumbbell bench press

Technique

• Lie on the bench, with your heels resting on the floor. Take light dumbbells in your hands and extend your arms in front of you.
• As you inhale, bend your arms at the elbows to a 90-degree angle so that your elbows look to the sides. As you lower the dumbbells down, bring your shoulder blades together and stretch your chest.
• As you exhale, push the dumbbells upward. As you lift the dumbbells, tense your pectoral muscles.
• Return to the starting position and repeat the exercise.

Perform three approaches of 10-15 repetitions.

Training is over. For detailed exercises, see the video.