If this is your first time to go to the gym, chances are you don’t have any idea what weight lifting program to take up, and where you should start. If that’s the case, then this post is for you. Below are the basic exercises you should engage in when you are starting out in a weight lifting program.
CARDIO RESPIRATORY WARM-UP
Your warm-up before your weight lifting routines should consist of 5 to 10 minutes of moderate intensity cardio work. You can do this on any machine, like elliptical or treadmill, or using any modality, such as jumping rope or walking. You should work the large muscles of your body to increase blood flow and warm the muscles.
Sit on a leg press machine and get your feet positioned together against the crosspiece and point your toes outward. Hold the handle grips of the seat, then bend your knees while lowering the weight as much as possible without moving your hips. Slowly push the weight back up not with your toes, but with your heels.
On a leg extension machine, sit on the seat and have your feet hooked under the padded bar. Adjust the seat or the pad to make sure your knees hang off the edge of the seat and the footpad are on the lowest part of your shins. Keep your hips from lifting during this exercise by grasping the handles on the edges of the seat.
LYING LEG CURLS
On a leg curl machine, lie face down and hook your heels under the roller pad. Make sure your legs are stretched out so the pads are on the back of your ankles. Grip the handles below the bench to get support. You should remain flat on the bench while curling your legs up until you feel your hamstrings completely contracted. Focus on using a complete range of motion and avoid swinging the weight up.
MACHINE CHEST FLY
Sit at the machine and make sure your back is flat on the pad. Put your forearms on the padded lever and your upper arms have to be parallel to the ground. Push the levers together gradually and press your chest in the middle. Return until your chest muscles are fully stretched.
This is similar to crunches or sit-ups, but the machine increases resistance so you gain more strength. It’s important that you go slow and focus on using your abs to push the weight. Keep your feet and legs relaxed.
To gain bigger and stronger muscles, try occlusion training. You can do this by wrapping BFR restriction bands around your limbs during your weight lifting routines. This will restrict the blood flow out of the muscles you are training so you could gain more muscle mass.