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10 best beginner exercises

10 best beginner exercises

Don’t have much experience in the gym? Start well with these exercises.

Seated barbell press

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How do you do it?
Sit on a bench and hold a barbell privately determine the level of your shoulders. Push the weight over your head until your arms are fully extended. Get slowly lower to starting position.

Why?
This exercise is a safer alternative for beginners than the military press behind your neck. This can lead to a painful injury, called a shoulder impignement. Sitting also take pressure off of your lower back, making this a safe way to build bigger shoulders.

Pull ups

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Grasp the chin-up bar about shoulder-width fixed with your palms away from you and your arms fully extended. Press your shoulder blades towards each other, exhale and try your chin to rise above the rod. Have yourself checked again lower it to the starting position.

Why?
These upper hand pull-up is perhaps more difficult than the private chin-up, but it allows a faster muscle growth and increase strength. This is because the large muscles are more concerned (lattisimus dorsi), which stimulates growth. Don’t be afraid to use the auxiliary pull-up machine in the beginning to get your technique right.

Inverted rows

How do you do it?
Puts a rod in the rack at waist level. Lie underneath and hold the rod at shoulder width, with an underhand grip. Position yourself so that you can fully extend your arms. Your body should form a straight line from your shoulders to your ankles. Bend the height of your elbows to pull your chest to the bar. Have yourself checked bags back to the starting position.

Why?
When the cable stations or dumbbells are busy (or too intimidating), it’s better to use your body weight to grow your back and biceps. Combine this exercise with press-ups so that your muscles do not remain in balance.

Seated row

How do you do it?
Sit down for a cable station and place your feet firmly against the bottom of the drive. Grasp the handle and lean back until your torso is at a 90 degree angle with your legs, your arms are straight. Keep your torso still and pull the lever towards your chest while you tighten your back muscles.

Why?
The chances of you is injured by this practice is small, since the move you make is pretty simple. In addition you train your core, because you try to keep your back straight.

Cable fly

cablefly_mh_crop627x418

How do you do it?
Makes levers on a double cable station. Grab one handle in each hand – your arms straight with a slight bend in the elbow. Place one foot slightly forward, tighten your core and push the levers slowly toward each other, for your body along. When your hands touch each other, you return to the start position slowly.

Why?
Before you dare yourself to chest and shoulder exercises like the bench press, you must strengthen your tendons and ligaments. You must have a base from which you can build muscle without injury. Use the span of the cables to also focus on the smaller muscles, not just your chest muscles.

Face pulls

How do you do it?
Stand at a cable station and attach the rod at eye level. Grasp the handle and exhale as you lift the weight straight draws towards your face. Try to bring your shoulder blades together. Your upper arms are parallel to the floor.

Why?
Chest Muscles are nice, but the muscles you are mainly use in your life are in your back. By doing a lever on the cable station where there is more distance between your hands, and you train your latissimus dorsi to. Grab full weight in this exercise towards your face equals a bloody nose and a broken ego.

Bulgarian Split Squat

bulgariansplit_mh_crop627x418

How do you do it?
Hold a dumbbell in each hand, stand with your face on the bench and put one leg on the bench with you pass down. Bag by your standing leg until the knee of your lying leg almost touches the floor. Push yourself up from your feet.

Why?
Do not be tempted to sit on the leg press / curl machine. Working on your lower body requires well-balanced strength. Large quads / hamstrings are associated with nasty injuries when you are not working on it. This exercise takes your whole leg, and the large movement you speak to many muscle fibers.

Weighted ab curl

How do you do it?
Make a string handle attached to the cable station, as high as possible. Sit on your knees in front of the station, with the levers of the rope on both sides of your neck. Without moving your hips, you tighten your abs and bring your elbows toward your thighs. Pause for a moment and slowly return to starting position.

Why?
You may think that sit-ups are standard for a six pack. Think again. Because with crunches after each repetition falls back again on the floor, you get only half as much benefit from the movement. Because you hold remains fixed the ropes with this exercise, you keep core under tension during the entire movement.

Ab wheel rollout

rollout_mh_crop627x418

How do you do it?
Grab an ab wheel with both hands. (Do not have an ab wheel? Pick up a small barbell wrapped with a towel around it). Roll forward, keep your back straight, knees on the floor and push your arms in front of you. Tighten your abdominal muscles and roll yourself back to the starting position.

Why?
Addressing your entire core is not easy. Too many exercises but solely focus on your six pack. Of course, this is nice, but a weak lower back can cause injuries. The ab wheel forces you to use all your core throughout the entire exercise.

Dumbbell step up

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How do you do it?
Stand with a dumbbell in each hand, your palms toward your body. Place your right foot on a bench and step on the bench. Put your left foot beside it. Then get back with your left foot, concentrate on bending your hips and knee of your right leg. Starts the next iteration with the other side.

Why?
This leg exercise all activates your leg muscles including your glutes, quads and hamstrings. It also has little impact on your joints, which makes it a perfect exercise for people with a knee injury.

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