8 beginner's exercises to do in the gym

These exercises for beginner in the gym help you to be strong and healthy.

I show how to do exercises in athleticism. My recommendations is differently than others. Use my recommendations if your want to keeps your joints healthy and get a strong and beautiful body.

It is important to know from very begining:

1. Doing exercises, never unbend your elbows and your knees fully. It helps you to keep your joints healthy.

2. Breathing. Exhaling on the effort phase of an exercise. Inhaling on the rest phase of an exercise.

Using the bench press as an example, exhale slowly and continuously while pressing the bar, then inhale on the return.

Don’t forget to breathe out! Holding the breath increases pressure inside the chest (which is good for stability), but holding it too long can impede the return of blood to the heart and raise blood pressure (definitely not the goal here).

3. Nothing can be done through pain.


1. Snatch Grip Behind the Neck.

Backrest angle of the bench must be 75 degree.

Backrest angle

Take the barbell from the floor.

Snatch Grip Behind the Neck

Begin to do the exercise snatch grip behind the neck. Exhale slowly and continuously while pressing the barbell, then inhale on the return.

Snatch Grip Behind the Neck

Your back (loins) must be densely pressed to the backrest of the bench.


2. Barbell Curl.

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.

Barbell Curl

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.

Slowly begin to bring the bar back to starting position as your breathe in.

Barbell Curl

Continue the movement until your biceps are fully contracted and the bar is at shoulder level.

Barbell Curl

Tip: Only the forearms should move. Your elbows are motionless.


3. Lying Triceps Press.

Take the barbell from the floor. The distance between your hands on the barbell must be near three fingers.

Lying Triceps Press

Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.

Lying Triceps Press

As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary. At that point, use the triceps to bring the weight back up to the starting position as you breathe out.

Lying Triceps Press

This is an exercise that you need to be very careful with. Also, this exercise might be too harsh on your elbows, so you may need to look for a substitute.


4. Barbell Bench Press.

Lie back on a flat bench. The bar must be above your eyes. Use a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms).

Barbell Bench Press

From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest two fingers above your nipples.

Barbell Bench Press

Push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles.

Barbell Bench Press

Tip: Your elbows should be under the bar, do not press them to the body. Your back (loins) must be densely pressed to the bench. Your feet are firmly pressed to the floor.

Lower Back

5. Stiff-Leg Dumbbell.

Do this exercise slowly. Use the tempo of your normal breathing. This exercise is performing in order that there was no injury in the next one.

Stiff-Leg Dumbbell

Tips: Your knees must be slightly bent. Also make a round back.

Stiff-Leg Dumbbell

Exhale continuously while rising up, then inhale while bending down.


6. Barbell Squat.

Begin with the barbell supported on top of the traps.

Barbell Squat

The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Barbell Squat

Тhe lower point of squat is when your hips are parallel to the floor. Exhale continuously while rising up, then inhale while squatting.


7. Calf Raise with a Dumbbell Alternatively.

Begin with a weak leg (left foot for the right-hander). Hold the dumbbell in the left hand. Lifting the right calf, hold the dumbbell in your right hand.

Calf Raise with a Dumbbell Alternatively

Lift slowly the calf. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a 2-3 seconds. Inhale while movig down.

Calf Raise with a Dumbbell Alternatively


8. Parallel Bar Leg Raise.

Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position. Now as you breathe out, lift your legs up. Continue this movement until your legs are roughly parallel to the floor. Tip: Do not use any momentum or swinging as you perform this exercise. Slowly go back to the starting position as you breathe in.

Parallel Bar Leg Raise

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