8 functional exercises for working out in the gym

In our selection you will find 8 effective exercises to perform in the gym. Together with Sergei Pavlov, elite trainer at World Class Presnya gym, we have compiled a number of recommendations that will help answer the most common questions of newcomers to the gym. What muscle group will be the main load when using a particular exercise machine? How to perform the exercise correctly? What problem areas will help to work out this or that complex? All this and much more in our training videos, which will take no more than a minute to watch.

Vertical pull to the chest

Trainer’s recommendation: to include in training for men.

Emphasis: the broadest muscles of the back.

This exercise involves the broadest, trapezius and rhomboid muscles of the back. Developed broadest muscles of the back give the figure an athletic shape. The exercise is effective and safe, the movements do not load the lumbar region.

Push-up from the bars

Trainer’s recommendation: to include in the training of girls.

Emphasis: triceps.

This exercise involves the triceps muscles of the shoulder, deltoids, pectoral muscles and triceps. On this machine you can perform push-ups with counterweight. That is, the more weight you put, the easier it will be to perform the exercise.

Squat in the Smith machine

Trainer’s recommendation: to include in the workout for men.

Emphasis: legs.

Very often men, when they first start going to the gym, pay a lot of attention to the upper shoulder girdle. They train arms, triceps, biceps and completely forget about legs. This is wrong, because in this way the body develops inharmoniously. The exercise “Smith Squat” engages all muscle groups: quadriceps muscles, gluteal muscles and adductor muscles of the thigh.

Hip extension

Trainer’s recommendation: to include in the training of girls.

Emphasis: glutes.

This exercise is very simple and effective, it is aimed at training and developing gluteal muscles. From the first repetitions you will be able to feel the tension in the muscles, it is important to perform the exercise so that all other parts of the body remain motionless.

Hip Drive

Trainer’s recommendation: to include in the workout for girls.

Emphasis: the inner side of the thigh.

The exercise is performed in a sitting position with maximum amplitude. Technique is similar to the previous exercise. Working in a statodynamic mode allows you to quite effectively remove fat deposits from the inner surface of the thighs, an area that many women have a problematic.

30 degree angle press

Trainer’s recommendation: to include in the workout for men.

Emphasis: upper pectoral muscles, triceps and shoulders.

The exercise is effective because it allows you to work the upper part of the chest in isolation. Regular training visually increases the size of the chest.

Forearm flexion in a sitting position

Trainer’s recommendation: include in training for men.

Emphasis: biceps.

This exercise allows you to work the biceps muscle of the shoulder (biceps). It is important not to achieve full extension of the elbow joint in order not to injure the ligaments.

Hiperextensão

Trainer’s recommendation: to include in the training of girls.

Emphasis: gluteal muscles and thigh biceps, lower back.

This exercise will be useful for people who lead a sedentary sedentary lifestyle. In hyperextensions the main load is on the back muscles (lumbar, extensors), if performed regularly it will lead to a healthy spine and help to form a beautiful posture.