As a beginner in the gym, there are a variety of exercises and equipment to discover. But no matter if you already know something here or gain new experiences, with our easy workout the training becomes child’s play. So grab your water bottle and off you go.
Losing weight or building muscle?
Even if losing weight and building muscle merge into each other, the goals should still be clearly demonstrated. If you want to lose weight, you should pay more attention to building endurance and burning fats. Crossfit exercises and endurance training can be used for this. This means, for example, practicing exercises on the treadmill or on the stepper. If, on the other hand, you want to form a six-pack or the buttocks, exercises from the strength training area will help in particular.
Getting the body going
In order for the training to pay off properly, the pulse should first be brought up a bit. This is very easy to do with a few minutes on the treadmill. Alternatively, rope jumping (whether with or without rope) can also be used. The main thing is that the circulation gets going.
The legs train with barbell exercises
Especially in the gym you can use the equipment very well for your leg training. For example, on the leg press. Here, however, you should not charge too much weight at the beginning. Start in such a way that it is exhausting, but you do not exhaust yourself completely. This can build on each other well and more weights are added with further training. In addition, the tendons, joints and especially the knees have to get used to the load. If you start with too much weight, this can go to the joints. 2 x 15 repetitions are often a good starting value.
Also good for the legs, but also for the abdomen, back and buttocks, is a barbell training. Classic deadlift trains the whole body and ensures a great figure. In addition to the deadlift, the barbells can also be trained great squats. For this, the dumbbell is placed behind the head on the shoulders. Thus, the squats are particularly strenuous and leg extensors and inner legs are efficiently loaded. Also the large gluteal muscle is stimulated.
Train the chest with barbell exercise
Especially for men, bench press is a popular training session. If you are unsure about this exercise, you should have someone by your side as a mocker. Feel free to ask questions. Staff and other trainees are usually only too happy to help here. To do this, you lie down with your back on the weight bench and lift the weights straight up with your chest and arms. Especially the large pectoral muscle is trained. In addition, triceps and anterior shoulder muscle are addressed.
Short dumbbells for the chest
Two great exercises for the pectoral muscle are the oblique bench press with dumbbells. The dumbbells can either be pushed up similar to the barbell. Or you can hold the dumbbells with outstretched arms next to your head and then lift them together above your head. These exercises can also be done super alone.
Back
To stay with the short dumbbells, one-armed rowing is suitable. To do this, you kneel with one leg on a commercial bench and stretch out the other straight. On the side, with the leg outstretched, you hold the dumbbell and move it up and down next to the bench. After about 15 repetitions, the side is changed. Here you can train the back as well as arms and shoulders. But even a classic rowing machine is an ideal back exercise.
Pull-ups and so-called lat pulling are also suitable for a strong back. Here, a pole can be pulled to the chest from sitting. As with all weight exercises, it is advisable to start with less weight and increase slowly. To bring in some variation, you can tighten the bar and broader. Thus, the same muscles are not always used.
The ultimate abdominal exercise
For a nice six-pack or extra pack, a strict abdominal training is necessary, as well as the reduction of body fat. This is the only way for the six-pack to come into its own. But there is no single exercise here. Especially a varied training helps here. Push-ups can hardly be done enough here and, for example, exercises in which you take your legs up and clap in between and the like make the fine difference. But also planks and lateral stretching exercises are ideal to train the entire abdomen.
After training
Many athletes use shakes, either before or after training, to properly fuel muscle growth. Here you should pay close attention to the purpose for which the shake is good and whether it fits your training. In addition, the regeneration times should be adhered to, especially at the beginning. Muscle soreness shows that the training has really brought something and over time you get used to it and it becomes less. However, the sore muscles still persist, should not be trained on this day or be limited to another muscle group. However, it is important to maintain a regularity and to change the training plan from time to time. SO the muscles do not get too used to the training. It is also important not only to increase the weights, but also to carry out more repetitions. This also strengthens endurance consumption and the training curve goes steeply upwards. Mentally, it is much easier to stay motivated if you keep a regular workout. So off to the gym and into training.