Tips For Begining Gym Goers Part 3: Exercise
By Michael Branin
Hi and welcome back to fitforpeople.org. The fitness blog for the people, by the people. We are entering part 3 of 4, of the tips for beginning gym goers series, but first I would like to highlight what we have talked about previously.
Go to the Gym
Get some rest
FAP in the morning
Salad for lunch
lean meats in the evening
Now we get to talk about the fun stuff Exercise. I believe the best exercises to begin with when weight lifting are compound lifts. Compound lifts are lifts that activate more than one major muscle group at a time. The benefits of compound lifts is not only are you training multiple muscles to become stronger at the same time, but you also burn a ton of calories by activating so many muscles at once. Their are many different compound lifts out there so we wont talk about them all. Today I’m going to focus on the big three. The big three are Squats, Deadlifts, and Bench press, the big three are probably most effective and thus the most common works out ever.
Squats: In order to do a proper squat you must bend at knees until your thighs are parallel to the floor. It should feel almost like you are bending down to sit in a chair. Like so.
Deadlift: Deadlifts are a tricky exercise to master so its better to start off with a weight a little lighter the a weight you are usually comfortable with. To do a deadlift you will lay a barbell on the ground then squat down and lean over slightly to grasp the bar then lift it up. The key with a deadlift is to make sure you keep your back straight. If you are your back you can do some serious damage.
Bench press: Maybe every weight lifter favorite exercise Is a simple exercise to test upper body strenght. In order to do a bench press you must first find a bench. Most every gym has benches specifically for bench pressing. All you have to do is lay down on the bench grasp the bar about shoulder width apart and lift it of the rack. Then bring the bar down, make sure when you go down to bring the bar down around the bottom of the rib cage and top of the abdomen area. If you hold the bar to high you risk shoulder injury. After the bar touches your Abdomen just raise it back up and that is one rep.
I recommend doing theses exercises three times a week, Along with an active day where you will do an activity of your choice whether it be swimming, yoga, or playing some basketball.
Here are links to part 1 and 2 in case you missed something.
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