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Gym workouts for beginners

A decision to start with the regular exercise is probably one of the best decisions one can ever make. Regular exercise can prevent and even cure some of the most hazardous medical condition. It also helps people to recover from certain types of cancer, boosts the immune system, elevates the mood and prevents depression. Exercise will also help people to lose weight and build strong and lean body. However, it is very important to stick to the proper exercise regimen and avoid all kinds of injuries and strains. Exercise options are numerous, and workout in the gym is just one of them. However, beginners may often find it difficult to choose the activities they enjoy, appropriate for their fitness level. This article helps with a couple of good advices for absolute beginners.

Warm up

Warm up exercises are probably the most important part of the training. Warm up should take about 10 to 15 minutes of light cardio exercises or warm up sets of light-medium weight. Warm up is very important as it reduces the muscle stiffness and the chance of injury. It improves oxygen uptake and warms up the body. It also shortens the response times and increases contractile speed of muscles.

Squats

Squats are one of the essential gym exercises and absolutely suitable for beginners. Moreover, any exercise performed from the standing position is good for the start. For squats, an exerciser needs to get a pair of dumbbells, hold one of them in each hand and keep the heels on the floor. It is important that feet are hip-width apart and flat on the floor. The exerciser now moves as to sit down by bending the knees and keeping the spine straight. The final position is when the thighs are parallel to the floor. A set of 10 repetitions is appropriate for beginners.

The Chest Press

This exercise is performed by lying on the bench with a dumbbell in each hand. The feet are flat on the surface and the dumbbells are placed at the shoulders. The exerciser pushes the weights upward, strengthening the arms slowly and lowering the weights again to the starting position. Three sets of 10 repetitions are suitable for beginners.

The Leg Press

This exercise is performed from the seated position. It requires the use of the leg press machine, which is one of the essential machines in every gym.  The feet are flat on the foot plate and hip-width apart. Legs are in 90 degree angle with the knees. The exerciser pushes the platform away with heels and pushes it back into the seat pad.

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