If you are in the gym for the first time, then basic exercises in the gym will come to your aid. And if you feel the strength in yourself to proceed to a more complex complex, do not rush.

Ignoring exercises for beginners is very undesirable. Treat your body with care, quick changes are harmful to it.

The Foundation of the Basics Basic load for beginners includes: deadlift, squat, bench press, pull-ups, push-ups. The complex for beginners sometimes includes a couple of exercises where a specific muscle works. In this case, this particular muscle is better worked out, it is the main focus.

In the basic load for beginners, as a rule, there are multi-joint exercises, where the emphasis is on several muscles at once. But you should not pay much attention to isolated exercises.

For beginners, it will be best to focus on the basics. It is she who becomes the key to the development of large and strong muscles. What should beginners focus on?

In the first place for beginners in the gym should be the correct technique for performing each movement. At the beginning of training, weight is of fundamental importance for beginners. It will even be better if it is small.

Also, for beginners, you don’t have to set yourself the task of working up a sweat while you’re on your feet. The main thing is the strict observance of technology according to all its rules. While honing the technique, you will get tired more from the moral tension than the physical one.

After this process, you can do several fixing actions that will give the load to the body. For example, to fix the bench press, you need to do push-ups on the uneven bars after. And to fix the deadlift, do pull-ups.

But all this must be done without being too zealous. Workout for Women Gym workouts for women are different from workouts for men. For girls, it is very important to alternate the power complex and aerobic exercise.

This is important when it comes to losing weight. The fact is that in the female body there is 10% more fat. And do not blame nature for injustice. We need these additional percentages to fulfill our natural function, bearing a child.

Therefore, it is very important for women that the workout begins with a 20-minute run on a track or exercise bike. For effective weight loss cardio equipment should be done for at least 30 minutes. Then you can perform a power complex.

And finish the workout for girls with good isolating exercises on simulators. They are great for problem areas. The combination of different loads is very effective for overall weight loss of the body.

Power complex for women
So, after the young ladies have warmed up on cardio machines for 20 to 40 minutes, you can perform a power complex for girls: Deadlift. This is not an easy action for beginners, it would be better not to perform it, guided only by the description.

We highly recommend that the first time the trainer is nearby. You need to start performing this thrust with an empty neck. For girls, it is better not to perform this craving more than 1-2 times a week. We squat with a barbell on our shoulders. The perfect exercise for women’s legs.

To make the butt as round as possible, you need to squat deeply. Lunges with dumbbells or a barbell. These actions also help to round the butt and tighten the legs. For girls, it is not recommended to perform more than 1 time per week.

We pull up. Performing pull-ups is ideal for shaping a beautiful back. For women, it is allowed to perform these actions on the crossbar. We do push-ups on the bars. These activities are also good for building back and arm muscles.

For women with weak arms, push-ups from a bench or on a simulator where there are counterweights are suitable. Barbell bench press. Some people think that this exercise is only for men.

But it works well for women too. It perfectly strengthens the chest and is good for the back. It will be enough for ladies to perform this bench press once a week.
What should girls do in the gym?
The power complex should be alternated with exercises on simulators. They help to isolate a specific muscle.

Among the variety of simulators it is easy to get lost, as a result, beginners begin to practice on all units in a row. This is not entirely correct. There are units that should be a priority.

For women, these are simulators where arms (triceps, biceps, forearm), buttocks and stomach are pumped in isolation. If the young ladies practice the basic power complex, then there is no point in torturing yourself on the units for the back and legs.

Workout for guys
Men’s workouts differ from women’s workouts by having a shorter aerobic warm-up. But it is also required men. It will take no more than 15 minutes. The rest of the time, the guys can devote to power complexes and simulators.

For guys, it is more important to build muscle mass, so they can perform a power complex more often than girls. Strength complex for guys So, after warming up, let’s move on to the basic actions for beginners directly for men:

Deadlift. Technique is very important here. Throw away self-confidence and call the coach. If you initially do the exercise incorrectly, then it will be more difficult to relearn. This pull is very important for men, as it provokes the growth of overall muscle mass. At the same time, the muscles of the back, arms and legs are strengthened.

Barbell bench press. The pectoral muscles, deltoid and triceps work here. It is from these actions that a feeling of broad and strong shoulders arises; We squat with a barbell on our shoulders. This action develops the overall strength of men and pumps up the lower back. And, of course, as in the case of girls, the buttocks are strengthened. Who said guys don’t care?

What do guys do in the gym? And what do guys do in training isolated muscles? It is most useful for them to train the muscles of the back, arms and abs in isolation. Как видите, во многом базовые упражнения для начинающих совпадают для девушек и men.

The difference is in the degree of load and in the fact that ladies should not arrange a full-fledged power complex more than twice.

To lose weight and maintain the harmony of the female figure, one must not neglect aerobic exercise.

IMPORTANT: The information published on this site is for reference only. Before using it in practice, be sure to consult a doctor.