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Alba Iulia
Tuesday, April 7, 2020

8 exercises for newbies in the gym

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Exercises are very important for human body ,in this post we will tell you best exercises for newbies.The routine that we propose is designed for a person who starts in the gym with little or no experience in training with external loads although it can perfectly be used by someone with more experience, since the intensity can be easily varied, both increasing as in decline.

Being a plan to improve and increase strength it is advisable to perform 3 sets of 10 repetitions of each of the exercises with breaks not exceeding 60 ”between sets. Depending on the time you have available you can do the routine in circuit form and repeat all the exercises 3 times or complete one exercise and move on to the next one when you finish.

1.Press on pulley with bar and mini band on wrists

Press on pulley with bar and mini band on wrists. The resistance of the elastic band gives us intensity in different vectors of strength and facilitates the correct execution of the exercise, since its strength facilitates that the elbows move next to the body and not towards the outside, a quite habitual error.

2.Rowing on pulleys with manners and half squat position

In this exercise the load can help us maintain balance and proper back position. Remember to project the chest outwards at the point of maximum flexion of the elbow and look at the position of the body so as not to sink in, “take out chest” and make the scapulae join in the center of the back.

3.Quadriceps extension machine

This is a much more logical and functional use for the “quadriceps machine.” When standing, we give reality to the exercise and involve the rest of the muscles of the lower body in its proper measure.

4.Triceps extension in diagonal plate on wall

The intensity of the exercise is marked by the inclination of the body. The most important thing is to make the lumbar region retain its correct anatomical curvature and prevent the hip from swinging laterally in excess. Note that the forearms must fully contact the wall.

5.Inclined multi power paddle with bicep grip

The greater the versatility, the less the effort. It is important that the hip remains neutral when flexing the elbows and that the back does not rotate. By involving the biceps we subtract a traditional and isolated exercise aimed at biceps work and thus we can perform a much more complete and functional one.

6.Dumbbell shoulder press in defense position

The vertical press is a safe shoulder exercise, which is not compromised in that position. The position of the knee with the hip without flexing favors the work of the cross chains of the body, involves the buttocks and also the spinal erectors.

7.Squat in multi-power with dominated

Two of the most complete exercises for back and legs, respectively joined in a single movement where the key is to learn the technique and enjoy the benefits that both offer. The most important thing is that the elbows are pointed towards the ground at the final moment and that the back is kept straight during the execution of the squat.

8.Press Palof with flexion and extension of arm in pulley

The tension exerted by the cable and the erect position of the spinal column, which must exert the anti-rotation effect causes the transverse of the abdomen and the core in general to be put in place to achieve the objective of overcoming the load. If we add the flexion and extension of the elbow we also involve the shoulders and the pectora.

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