Best Beginner Gym Work-Out Guide

Beginner Workout

• Running On Treadmill

1. To begin, step onto the treadmill and select the desired option from the menu.
2. You can select a manual setting, or you can select a program to run.
3. Then, you can enter your age and weight to estimate the amount of calories burned during exercise.  For beginners level do 5 to 7 min.
4. Start with a 2-minute warm up of easy walking on lower speed. Then increase your speed simultaneously. For Hardcore Exercises.

• Push-ups

1. Lay with your toes on the ground holding yourself up with your hands.
2. Lower your chest to the ground until your elbows reach a 90-degree angle.
3. Keep your head facing forward.
4. Keep your body in a flat plank and do not have your butt hanging in the air.
5. It is important to keep your body as straight as possible.
6. Doing push-up your chest should come within inches of the ground.
7. Raise yourself by pushing the ground away from you.

• Pull-ups

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1. Use a grip on the bar with your hands slightly wider then shoulder width.
2. Hang freely under the bar. If your feet can still touch the ground cross them behind you.
3. Tighten your core to prevent your body from swinging.
4. Then pull your chest up toward the bar.
5. Pause for a moment at the top with your chin over the bar and then slowly down.

• Squats

1. Stand with your feet
2. Drag your hands straight and hold it.
3. Bend your knees while keeping your upper body as straight as possible.
4. Lower yourself as far as you can without leaning your upper body more than a few inches forward.
5. But don’t allow your knees to go too far forward.
6. Not to lock your knees when u reach a standing position.
7. Then repeat the movement.

• Bicep Curl

1. Stand up straight with a dumbbell in both hands at arm’s length.
2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
3. lock your shoulders and upper arms.
4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5. Hold the position for few seconds.
6. Then slowly begin o lower the dumbbells back to the starting position.
7. Repeat the movement.

• Tricep Push-down

1. Attach a rope attachment to a high pulley end.
2. Standing upright with the torso straight.
3. Bring the upper arms close to you body.
4. The forearms should be pointing up towards the pulley.
5. Using the triceps bring the rope down as you bring each side of the rope to the side of your thighs.
6. The arms are fully extended and perpendicular to the floor.
7. The upper arms should always remain stationary next to your torso and only the forearms should move.
8. After holding for a second, bring the rope slowly up to the starting point.

• Shoulder Press Machine

1. Sit down on the shoulder press machine and select the appropriate weight.
2. Grab handle with both hands side by side.
3. Keep your back straight, elbow bent and inline with your torso.
4. Now lift the handles as you extend the arms fully.
5. Make sure that you hold the position.
6. Slowly down the handles back to the starting position.
7. Then repeat the position.

• Chest Press Machine

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1. Sit down on the chest press machine.
2. Adjust the seat height so that the handles are level with your mid chest.
3. Keep your back straight.
4. Lift your elbows so that your upper arms are parallel to the floor to the sides of your torso.
5. Once you bring the handles forward and extend the arms you will be at the starting position.
6. Now bring the handles back towards you.
7. Repeat for your number of amount of reps.

• Lat Pull-down

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1. Sit down on the lat pull-down machine.
2. Adjust the seat height so that your thighs are fit into the lower part of the machine.
3. Keep your back straight and grab the handle wider with your both hands.
4. So that the elbows are pointed straight down.
5. Using the back bring the handle down towards the upper chest.
6. Then Slowly up the handle back to the starting position.