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3 Exercises if You are New to the Gym

SYSTEM / 29 Sep, 2022
3 Exercises if You are New to the Gym

It is quite a herculean task to convince someone who has never been to the gym before. Sweating out for hours, running on the treadmill and lifting those heavy weights on a daily basis is not kids play. Apart from that, the muscle pain during the first week of exercise could be unbearable for many. There are many who left the gym in the first week itself because of this pain. Only those who stick to their exercise routine for at least six months become gym lovers for life. So, what about those who have recently begin their fitness journey? Well, in this post, we tell you how you can manage to visit the fitness centre without a fail with these exercises if you are new to the gym. Also Read: 4 Gym Precautions to Take Amid Coronavirus Pandemic

Bench Press

[caption id="attachment_649" align="aligncenter" width="1600"]Bench Press Bench Press[/caption] Having a big-broad chest is a fantasy for every gym-goer and bench press is what that will help you for sure in this quest. It is an upper-body exercise which builds a strong chest, blocky triceps and big shoulders. As you are new to the gym, you can warm up your body first with an empty bar and do 2 sets each of 20 reps. Later, you can increase the weight of other sets.


[caption id="attachment_650" align="aligncenter" width="3848"]Squat Squat[/caption] One of the best things about doing squats is, it is a full-body exercise and hits every part of the body. Because of this reason, squats help you in growing everything. Also, it is quite easy to do exercises if you are new to the gym. Simply, spread your legs with some distance apart from each other. Now, extend your hands in front and bend down with your knees. When you go down, position your hips in a way that they come in parallel to the floor. Other than that, keep your back straight while moving your hips up and down. Also Read: 4 Exercises that Everyone Should Have at Home

Bent-Over Row

[caption id="attachment_648" align="aligncenter" width="1600"]Bend Over Row Bend Over Row[/caption] Bent over row is one of the best exercises if you are new to the gym. It targets numerous muscles primarily in the back and shoulder region. The upward movement of the bar and weights helps in strengthening the arms and torso resulting in improved functional strength. You can use both dumbbells or barbell to do this exercise. Stand with your feet apart from each other and bend your upper body forward and try to keep your back parallel to the floor. Now hold the barbell using either underhand or overhand grip and pull it towards your waist.