7 Beginner gym workouts

 

1.barbell push press 

• Stand with your feet shoulder-width apart and your elbows pointed forward, gripping the bar with your fingertips. 
• The bar should be resting on the front of your shoulders. 
• Squat down and centre your weight under the barbell in a shallow squat. 
• Your heels should be pressed up. 
• Raise the bar above your head until your arms are completely straight. 
• Lower the bar to your chest level. Throughout the movement, keep your spine in a neutral arch.

2.goblet squat

• Stand with your toes slanted slightly outward and your feet somewhat wider than hip-distance apart.
• Hold a kettlebell in both hands at your chest, cupping the handles with one hand on either side of the handles as if you were cupping a goblet. Bend your elbows and set the goblet in the centre of your chest.
• To obtain a feel for the movement, warm up with a lighter (or no) kettlebell. Then, for your full set, progress to a heavier weight.
• Keep your back neutrally aligned and your gaze straight ahead during the squat by engaging your core and looking straight ahead.
• To perform the squat, push your hips back and bend your knees. As you descend, take a deep breath in.
• During the exercise, keep the kettlebell close to your body.
• As you continue to descend down and force your hips back, focus on keeping your chest tall. The idea is to get your hips to be lower than your knees.
• You shouldn't squat on your toes, so make sure your weight is evenly spread across your feet, or slightly more weighted toward your heels.
• Check your position at the bottom of the squat—at the bottom of the squat, your elbows should be on the inside of either knee. As you move into the deep squat posture, this will help keep your knees aligned with your toes.
• Return to the beginning posture by pressing through your heels and reversing the motion. Exhale as you rise, and at the top of the squat, thrust your hips forward to fully work your glutes.
• Complete a full set and rack the kettlebell with care. Dropping weights from a height is never a good idea. Repeat for as many sets as you want.

3.dumbbell single arm row

• Starting Position: Bend over and place your left knee and left hand on a bench to support your body weight while holding a dumbbell in your right hand. Your hand should be just beneath your shoulder, and your knees should be directly beneath your hips. To stiffen your torso and stabilise your spine, gently engage your abdominal / core muscles ("bracing"). Your back should lie flat, and your head should be parallel to your spine. Maintain this shoulder position throughout the workout by depressing and retracting your scapulae (pulling your shoulders down and back) without arching your low back.Extend your right arm (while holding the weight) towards the floor without rotating your torso or moving your shoulder towards the floor.
• Exhale and slowly raise the dumbbell to your shoulder, bending your elbow and dragging your upper arm backwards. Continue to pull the dumbbell upwards with your arm close to your side until you can't lift it much higher without turning your torso. During the lift, avoid moving your body or shifting the posture of your spine.
• Downward Movement: Inhale and slowly lower the dumbbell to your starting position, keeping your back flat and shoulders retracted (drawn back).
• If possible, do this exercise in front of a mirror to keep track of any changes in your back or shoulder position, as well as trunk rotation.

4.shoulder lateral raise

• With a dumbbell in each hand, stand tall. Your palms are facing in and your arms are at your sides. Your feet should be around hip-distance apart. Roll your shoulders back, engage your core, and look straight ahead to check your posture.
• Raise your arms out to the sides, just a few inches apart, and pause. This little delay should ensure that your trapezius muscle is disengaged from the movement, allowing you to focus on the deltoids as planned.
• Lift the dumbbells to either side, almost totally straightening your arms, and stopping when your elbows reach shoulder height and your body forms a "T" shape. As you raise, take a deep breath in.
• At the apex of the movement, pause and hold for a second.
• Slowly lower the weights, bringing your arms back to your sides (it should take about twice as long to drop the weights as it takes to lift them). As you lower the dumbbells, exhale.

5.bench press

• On a bench, lie flat on your back.
• Grip the bar with hands little wider than shoulder width apart, such that your hands are squarely over your elbows at the bottom of the move. This allows for the greatest amount of force to be generated.
• As you breathe in, carefully lower the bar to your chest.
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• Push up as you exhale, firmly grasping the bar and keeping an eye on a location on the ceiling rather than the bar to ensure it follows the same course each time.

6.pull ups

• Start with your palms facing front and your hands about shoulder-width apart on the bar.
• Extend your arms above your head, thrust your chest out, and gently curve your back. This is where you'll begin.
•  While breathing out, pull yourself up towards the bar with your back until the bar is at breast level.
• While breathing in, slowly lower yourself to the beginning position. That counts as one rep.

7.barbell bicep curls

Stand tall and proud.

• With your shoulder blades down the back, chest up, and shoulder pushed back, stand erect. The palms should face away from the body and the grip should be slightly wider than hip width (may vary).

Grasp the Bar

• Few lifters do this, and as a result, their elbows flare out and they leave a rep (or two) on the table. The biceps are missing in breadth and fullness, and the chest is dropping. Squeezing the bar will activate all of the muscles in your forearms and upper arm, allowing the target muscles to be activated more effectively. You'll also be tighter, which means you'll be less likely to flaring your arms out or execute sloppy reps.

Curl Up and Out Slightly

• Rather than pulling the bar up your body, keep your elbows slightly in front of your torso at all times. Consider curling from the side; your elbows should travel slightly ahead of your torso. Curl up even more, focusing on not allowing the shoulders to come forward. When your elbows slip forward, your shoulders will slightly — minimally! — come into play. Remember to curl using your biceps first. The goal of bringing your elbows forward is to isolate your biceps even more.

Find and hold the contraction.

• Isn't this self-evident? You'll miss the whole goal of the workout - engaging your biceps — if you lift too rapidly or raise the barbell past the point of contraction. Curl the bar until it's an inch or two away from your front shoulders. This is merely an idea. Curl until you feel the most contraction in your biceps. Find that area, hold the weight there for a beat, and then go back to it on the following rep. It's all about getting a contraction here. That's acceptable if it means the bar is set a little lower than what's deemed "average."

On the way down, keep an eye on the bar.

• The labour doesn't stop once you've raised the standard – that's only half the battle. Slowly lowering the barbell (to a count of two to three seconds) will put extra strain on the muscle fibres. Because your muscle is still loaded, there's still a chance to break down muscular tissue in the biceps and gain mass. Don't let your guard down. Slowly lower the bar.