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Training

Workout Plans – Top Five Exercises For Beginners

The first few weeks at the gym can be a very crucial period in determining how long one will last there. We’re always looking for some form of results that can motivate us to keep on going. Get it right, and the gym will be your second home. However, get it wrong, and fitness motivation can plummet and the gym can seem like the torture of the highest order. We will examine some gym routines for beginners, to make the workout as productive as possible. Let’s make sure your initial workout at the gym makes you want to stick around for a while!

Five exercises for beginners

1. Rowing

Rowing is one of the most beneficial exercises at the gym if done right. It improves your back, legs, arms, and core, as well as being excellent for cardio. The technique is absolutely crucial, despite this; many people seem to neglect the importance of it. Here are some simple yet key tips to remember:

  • Segment the action into 3 parts, that is, arms, hips, and legs.
  • Lean back (good posture) and make your arms straight.
  • Rock your hips forward (maintaining good posture)
  • Compress your legs until your shins are vertical (you should lift your heels a slight amount)
  • Once completed, reverse all the steps, ensuring you do not slouch in the middle and maintaining correct posture.

2. Sit-ups

Sit-ups are your staple abdomen workout, guaranteed to burn belly fat and strengthen the core. The technique is quite simple, however, if done wrong can cause stress to your back and neck. The basic guide is as follows:

  • Begin by lying down on your back, bending your knees and placing your hands on the back of your head. Point your elbows to the side of the room.
  • While keeping your neck straight, slowly lift your torso by bending your hips and waist. Try to bring your torso as close as you can to your thighs.
  • Return to your starting position to repeat. Make sure your feet do not lift in the process.

3)      Burpees

These are an excellent exercise that strengthens your chest, shoulders, core, and legs. They also act as a form of intense cardio, which is crucial for burning calories.

  • Start by standing tall, and then drop your hands towards the ground while bending your knees.
  • As your palms touch the ground, jump your feet backwards and lower down into a push-up position.
  • Push back up while jumping your feet forward between your hands and immediately jump off the ground and land softly.

4)      Box jumps

 Box jumps are an exercise that everyone should be looking to do. They strengthen various muscles in the legs (quads, hamstrings, glutes) as well as acting as intense cardio conditioning.

  • Start by positioning yourself a small distance (about 2 small steps) from the box, slightly behind where you would step on it from.
  • Bend your legs and take your arms back, using the momentum created when you swing them forward as you jump.
  • Aim to land on the centre of the box, after which you can jump or step off.  Repeat after this.

5)      Wall balls

Not enough people see the advantage of wall balls. It manages to work your quads, glutes, hamstrings, core, and shoulders all in one rep.

  • Start by standing an arm’s length from the wall, keeping a med ball close to your chest.
  • Follow this by lowering down into a squat position, keeping your chest up and back straight.
  • When you’re pushing out of the squat, throw the med ball up, aiming to kiss the wall.
  • Catch the ball when it falls back and lowers back down into squat position, ready to repeat.

Take home message

These five exercises (with step by step guides) will be a perfect beginning to your new lifestyle! Always remember to work on perfecting technique first, as your body is reacting to change and is extremely susceptible to injury. Contrary to popular opinion, this is the quickest way to achieve the results you’re looking for.

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Shayan Raza

Shayan Raza

Writer and expert

Shayan Raza is a fitness and sport enthusiast who writes about workouts and supplements. He represents his college football team and frequently carries out research regarding various supplements.


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