How to start a workout routine beginner gym workout for weight loss how to start going to the gym alone
How to start a workout routine beginner gym workout for weight loss how to start going to the gym alone
Picture: Triceps Workout Bodybuilding Models
It is important to exercise in the gym, but how to start?
Gym warm up exercise and how to warm up before starting exercise? Warm-up Exercise A-Z
In reality, exercise refers to physical activity that can be done at home or in the gym. Exercising at home is a little difficult because everything takes an environment, and that environment can be in the gym. There are a few things you need to adhere to to exercise in the gym. First of all, warm up, which is one of your most important issues. The beginning of the exercise should be a very light exercise. Exercises like cycling or walking or running are not in pairs or getting up and sitting. I wouldn’t ask you to do a push up or book don at first because a sudden book don could cause you neck pain or shoulder pain or a sprained arm which is proof of myself even though I’m a little older. In fact, the appropriate age for gym exercise is 18 to 40. However, in case of older age, you can do routine exercise.
If you want to lose weight you have to run, it can be with a running machine or it can be in the park. You can also jump rope. The best time to exercise is in the morning but for those who can't get up in the morning or work in the office, the best time is in the evening.
How to start a workout routine beginner
Picture: Model Bodybuilder
You can go to the gym, no problem, but the first time you do not take any heavy weight, it can be the opposite. Always exercise according to the instructor's routine. When you go to the gym you will see very good figure, slim body and very good biceps which we see coming out as arm muscle strength but you know how long it took to build this body. You can ask if Seki eats meat every day. In fact, he eats less meat and more fruits and vegetables. Eats less rice and more vegetables. As he follows a lot of routines, his fitness is very good.
Picture: Incline Barbell Press for Upper Chest Workout
You can first take 3 kg weight for 3 months for your effort, biceps and triceps. But keep in mind that instructors at most gyms in Bangladesh don't look the same, though not everywhere. But you have to ask them more and more questions. Instructors will show you how to do any exercise and that is their responsibility. You can see what others are doing but don't forget. Doing so could put you in danger, as you may be hospitalized with a torn tear or a broken bone. Then going to your gym is not a profit but a loss. And you are responsible for that.
Picture: Triceps workout
People have many types of targets like some people think I will be a bodybuilder and some people think I will make beautiful tests and show them to my friends and some people think I will be a bully. It is not right to apply energy only when it is strong. Also, always remember that muscle strength is not your real strength. The real power is to act and speak with a cool head.
Those who are younger may not like to hear you say that you will go to the gym to exercise. OK, no problem, but do a good study. Because when you go to the gym you will get a lot in life but when you study you may not get it anymore.
However, people make mistakes and learn from those mistakes and spend busy time again. This is the history of human life. If you want to exercise in the gym, you need to do at least 30 minutes of light exercise. Some of the things you need to keep with you are a bottle of pure drinking water in a medium size bottle, a large towel and one or two, why say that, one. you will exercise later and one you will fall back home after exercise because After the first 30 minutes of exercise, your body will sweat, so it is better to have two towels, shoes and a pair hand gloves or grips, so that the weight that you lift the hand gloves will be used as your support.
Gym workout for weight loss
You can do some abdominal exercises for those who have big belly or accumulated fat. Such as cycling, jogging, fee hand exercise means you can do simple exercises. In the gym you don't have to work out with your friends. One might say that beginners will only do cycling and jogging and nothing else. You just smile at the answer and say do it when the time comes, don't react or go to exercise like them.
One thing that is very useful is that those who are exercising to build their body and the target is to become a body builder, but they have to eat more, just eat vegetables, they will have muscles, but they will not be visible as people want. In conclusion, there is no need to go to the gym, but if you want, you may one day become a great bodybuilder. However, I am very careful not to exercise with the help of someone who is not able to lift the weight like many people do.
You can first take 3 kg weight for 3 months for your effort, biceps and triceps. But keep in mind that instructors at most gyms in Bangladesh don't look the same, though not everywhere. But you have to ask them more and more questions. Instructors will show you how to do any exercise and that is their responsibility. You can see what others are doing but don't forget. Doing so could put you in danger, as you may be hospitalized with a torn tear or a broken bone. Then going to your gym is not a profit but a loss. And you are responsible for that.
People have many types of targets like some people think I will be a body builder and some people think I will make beautiful tests and show them to my friends and some people think I will be a bully.
It is not right to apply energy only when it is strong. Also, always remember that muscle strength is not your real strength. The real power is to act and speak with a cool head.
Those who are younger may not like to hear you say that you will go to the gym to exercise. OK, no problem, but do a good study. Because when you go to the gym you will get a lot in life but when you study you may not get it anymore.
However, people make mistakes and learn from those mistakes and spend busy time again. This is the history of human life. If you want to exercise in the gym, you need to do at least 30 minutes of light exercise. Some of the things you need to keep with you are a bottle of pure drinking water, a large towel and one or two in a medium sized bottle. After the first 30 minutes of exercise, your body will sweat. For this, it is better to have two gloves and a hand gloves so that the hand glops that you lift will be used as your support.
You can do some abdominal exercises for those who have big belly or accumulated fat. Such as cycling, jogging, fee hand exercise means you can do simple exercises. In the gym you don't have to work out with your friends. One might say that Kivai will only do cycling and jogging and nothing else. You just smile at the answer and say do it when the time comes, don't react or go to exercise like them.
One thing that is very useful is that those who are exercising to build their body and the target is to become a body builder, but they have to eat more, just eat vegetables, they will have muscles, but they will not be visible as people want. In conclusion, there is no need to go to the gym, but if you want, you may one day become a great bodybuilder. However, I am very careful not to exercise with the help of someone who is not able to lift the weight like many people do.
The way to keep the body 100% fit by exercising at home without going to the gym.
Some things you need to buy such as 1 set of dumbbells that can weigh you to a tolerable level, use a tool that allows you to exercise while lying down and buy a tool in the Decline Triangle shape to reduce the abdomen from the sky. It is better to have a separate room for exercise. Most young people aim to build the biceps or upper arm muscles and then the target is the triceps which means to make the back muscles beautifully visible. Besides, chest means chest, four arms means exercise on the front part of the elbow, and later on on the shoulders, legs and back.
How to start going to the gym alone
You need to warm up at the beginning of any exercise. Warm-up means a little movement or movement of the body such as walking, running, chest down, with both hands in front, once turning to the right and once to the left. To get up together. If you do this normal movement every 5 minutes then you will see that you are a little bit tired. I say warm up or body warming which many people do not want to do but it is a very important thing. After that you can take weight, you can take 2 kg in the initial stage, later you can increase it slowly.
For example, in the first month, activate the muscles with 2 kg. In the second month or if possible from the third month you can gain weight very slowly such as 2 kg to 2.5 kg and the next time you can take 5 kg is no problem. But remember to take as much weight as you can. He doesn't need to take more. Exercising with someone's support is not acceptable because you get support today but not later.
For those who have a habit of waking up in the morning, walking for at least 45 minutes in the morning and running if possible is a very good exercise. There is no age limit for this which means boys or girls of any age can walk in the morning. But for those who work in the office, it can be difficult to wake up in the morning and walk. Many people do not have the space to go out again, which is why they try to do some exercises at home, such as lifting, not hi means running in the same place, doing exercises, etc.
5. Dumbbell Side Bend: In the first position, take two 2 kg dumbbells in both hands and lower the right hand once and the left hand once. It is an exercise to beautify the abdominal muscles.It has to be done 20 * 3 sets = 60 times;
Picture: Side Bend for Side Abs belly fat reducing workout
6. Front bend means tilting the head to the knees and it is also an exercise to warm up the abdomen and body. It only has to be done 20 times;
Picture: Front Bend for basic dynamic stretching
7. Push-ups mean chest downs with hand support which not only chest workout but it works for your bicep, core, shoulder called compound workout advance level warm-up that you can do with the support of a bench or on the floor, but you don't have to raise your head too high or lower it too much.
It has to be done 15 * 3 sets = 45 times; However, if you want more, you can do less. Increase slowly;
8. Flat dumbbell press and dumbbell fly can be done with a small tool. For flat dumb press you need to sleep on a tool. Then sit down and take two dumbbells from the bottom and raise your hands once like the picture below and once.
Lower the dumbbell to the chest and raise the hand straight up.
9. Dumbbell fly or bicycle fly is very similar but the picture given below is dumbbell fly. Dumbbell bike fly is a very difficult exercise so lose weight in this bam. It is to turn the hand up and down. This exercise is a chest exercise that beautifies the chest muscles.
Picture: Dumbbell fly
10. After that you can do the Decline Dumbbell Press i.e. you need a sloping bench like the picture below. You have to do this exercise just like the flat dumbbell press. So there is no need to say it again. This exercise is needed to activate the chest muscles better. But it is better not to do it if it seems more difficult. Be careful not to put too much pressure on the hand muscles while placing the dumbbells on the bottom. In the first case, heavy dumbbells should not be used as shown in the figure. So it is better to exercise with less weight first.
Picture: Decline Dumbbell Press for Lower Chest
10. Decline Dumbbell Fly You can do one more exercise like Flat Dumbbell Fly. The above is how to fly flat dumbbells so there is nothing new here. The only thing to say is that while doing the exercise, look from left to right so that your hand does not bump into anyone and be careful while holding dumbbells.
Picture: Dumbbell Fly but the bench is not decline here but it works for your monster chest development
11. Dumbbell Side Raise is a shoulder exercise. However, you have to be careful while doing this exercise so that you do not get injured again. After taking the dumbbells, fold the elbows slightly. You can also fold the knee a little. Then gently lift both hands upwards like in the image below.
Picture: Dumbbell Side Raise is a shoulder exercise
12. Alternate front rise which is when you lift one hand gently up and down gently raise and lower the other hand in the same way. You can lift something like the picture or even raise your hand at once.
Picture:
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