Going to the gym for the first time can be frightening as you will encounter different equipment that you’re probably not aware of or are not sure how to use. Don’t be daunted by those who are lifting heavy weights or even feel small in the world of muscular people because they too worked their way up to gain those toned and well-defined muscles.
As a newbie, don’t force yourself to lift more than you can handle because you might injure yourself in the process. The better approach would be to start with the basics and work your way up. Here is a beginner gym exercise program that you might want to try out.
Squats. This tried and tested move is always a good exercise to integrate into your workout routine as it trains your core, legs, and back. Stand with your feet at hip-width apart with your back straight and arms at your sides. Tighten your core as you push your hips back and bend your knees to lower yourself into a squat. Make sure that your thighs are parallel to the floor and that your knees won’t go beyond your toes. Raise your arms in front of your chest to help steady you. Push yourself back to complete one rep. Do 3 sets of 8 to 10 reps with 2 minutes rest in between.
Leg extensions. This gym equipment is designed to strengthen your legs and your knees too if done properly. Seat yourself on the machine then adjust the footpad until it rests either on the lowest part of your shins or a bit higher up the leg to reduce the stress that you are putting on your knees. Your back should be flat on the pad so adjust as needed. Engage your abdominal muscles as you keep your chest up and your knees bent. Just use a weight that you can manage. Hold on to the handles that are found on the sides of the leg extension machine then extend your legs until your knees become straight but not locked. Lower your legs back to their first position to complete one rep. Do 3 sets of 10 reps.
Bench press. Another gym equipment that you’ll probably want to tackle is the bench press. Lie down on your back on the bench and position yourself under the bar. First, squeeze your shoulder blades together and raise your chest up a bit. You should also tighten your glutes as you press down on your feet and heels. Your back will be in a tight arch at this point. Check your shins as they should be vertical or underneath you. Grab the bar with your thumbs around the bar to prevent it from rolling when you lift. Keep in mind that the weight should be on the heel of your palm so that your arms can offer the best support. Bring the bar or weight down towards your chest. Take note of the width of your grip as it should let you move your forearms straight up and down. Have someone assist you as you bench press to check your form and to help you lift the weight when you grow tired. Do 10 reps.
Sources: acefitness.org
