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exercise routine
workout machines
workout machine
running on a treadmill
body posture
sport clothes
leg muscles
stretching exercises
exercise bike
muscle injuries
necessary step
Exercise Routine For Gym Beginners
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Exercise Routine For Gym Beginners

If you're first time in a gym, you might find yourself wandering between all the workout machines and weights, and wouldn't know where to begin with your exercises. It may even happen that you work out for hours, but don't achieve desired results, because, you've done exercises the wrong way. This article is here to help you out!

Clothes

Let's begin by the very first thing you'll do once you go to the gym - change your clothes to appropriate, sport clothes. If you're about to loose weight, you should get a long sleeve trainer pullover. Also, make sure you zip it up up to the max. Another thing you might consider doing for weight loss is to get a transparent kitchen foil, and wrap it around your belly. This will help burn more fat. Then, make sure you have quality sport shoes. They'll help protect your knees once you go running on a treadmill.

Warm up

Warming up is absolutely necessary step that most of beginners neglect. That's a big mistake that may result in muscle injuries. Warm yourself up by working on an exercise bike for 15 min at least. Don't go to heavy with intensity. Keep the effort level on a bike around one quarter. That's enough to make you start sweating. After you're done with that, stretch out all of your muscles. Start with neck, then hands, then wrists. After that rotate hips and knees. Then stretch your leg muscles. You should really feel the muscle you're stretching.

Exercises

Now we're in for the real thing - actual exercises. You often have around 20-30 workout machines in a gym, and if you're a total beginner, you most likely don't know how to properly use either of them. Don't use any workout machine until you know how to hold your body posture on it, which muscles you should emphasize while working out, and when to stop if you're overdoing it. Most of gyms have someone working there that can show you how to properly use the machines, or, you can get a personal trainer to help you out.

After you know how to use workout machines, start working out. If you'll have a routine of going to the gym twice a week, work on your chest, backs and triceps one day, work on legs, shoulders and biceps another day. You can work on each muscle group with many machines and/or weights. Ask your trainer or find out yourself which machines and exercises to use for which muscle group. These workouts should consist of 5-6 series of 5-8 abs. Choose easy weight mass you'll lift, and gradually build it up. For example, if you'll be doing a bench press, you can start with just a bar without anything on it, and gradually increase up to 15 kg. After two weeks, you'll be able to go for 25 or even 30 kg. The bottom line is - don't be afraid to start with nothing but a bar.

When done with those 3 muscle groups, go on a treadmill or on an elliptical cross trainer. Work out for at least 15 minutes again. This will pull out the most sweat out of you. Make sure you stretch all of your muscles after that, also.

The last part of your exercise routine should revolve around abdomen. Simple 8 series of push ups can help you a lot. There are also machines that you can work on, such as vertical knee raise machine.

End of exercise

After you're done with everything, exhale and cool out. Stretch all your muscles again, to prevent muscle inflammation. If the muscle inflammation happens, get some balsams to stop the pain, don't give up because of it. Take a shower, change yourself to clean, dry clothes and put on something to protect your head, a cap for example, if it's cold outside.

You'll notice how much better you'll feel after your first exercises, and how much you'll miss going to the gym if you ever break up your routine.


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