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How to Workout in Gym for Beginners

A Gym Workout Plan For Beginners is a structured exercise program designed specifically for people who are new to strength training and want to improve their physical fitness. It usually involves a combination of weightlifting exercises and cardio exercises, performed under the guidance of a certified personal trainer, and focuses on building strength, improving cardiovascular health, and increasing flexibility.<br>https://www.yuvaap.com/blogs/how-to-workout-in-gym-for-beginners/

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How to Workout in Gym for Beginners

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  1. HOW TO WORKOUT IN THE GYM FOR BEGINNERS? Gym Workouts for Beginners Yuvaap © 2023

  2. INTRODUCTION If you have never ever stepped into a gym, then it could turn out to be a scary place for you. You might ponder over questions like what machines are, how everybody uses them, looking at me. Here we will discuss some beginner-friendly gym workouts to keep your gym fear away and finally get you started. are people Yuvaap © 2023

  3. GYM WORKOUT ROUTINE WEEK ONE Week one will include light cardio and resistance training exercises 1. 10 Minutes Cardio: A ten-minute exercise on the treadmill to get your heart rate running while mobilizing your joint muscles is a good start for a body transformation workout 2. Resistance Training: Don’t try to show off strength by lifting heavy weights instantly. This could injure your body. Start with light weights, repeat the ten reps and wait for 60 seconds before you repeat the rep. The resistance training workout could be a blend of: • Dumbbell lunges • Lat pull-down • Cable chest fly • Dumbbell shoulder press Yuvaap © 2023

  4. 3. HIIT Cardio Circuit: High-Intensity Interval Training includes intervals of training consisting of a brief period of rest while putting the maximum effort during the burst of exercises. To name a few: ● Ten press-ups ● Ten sit-ups ● Ten burpees 4. Stretching and Cooling Down Stretching and cooling down are essential as part of a workout plan as it helps relax the muscles and avoid cramps and injury. It could feel similar to a gentle walk on the treadmill for 5 minutes. ● Yuvaap © 2023

  5. GYM WORKOUT ROUTINE WEEK TWO As the second-week approaches, we will divide the accessible workout into upper and lower body exercises. fat loss Upper Body Exercises • Lower Body Exercises • Yuvaap © 2023

  6. Upper Body Exercises Pushups Shoulder Press Single-Arm Dumbbell Row Align your hips to the ground placing your knees and making your back curved. forward with your arms once you are balanced. Repeat this ten without extensive breaks. Hold a dumbbell in your hands with an overhead grip. Keep the elbows degrees and them over your head as you biceps rep. It helps in maintaining shoulder triceps, and core. The single-arm dumbbell row workout best targets your back, triceps, and shoulder. It further improves your while ensuring functioning of five muscle joints exercise. As a beginner, start with light weights and build your muscle strength. You can also ask your trainer to make it a part of your circuit training session. by sure isn’t Lean at 90 core the stability smooth push finish the your times taking muscles, Yuvaap © 2023

  7. Lower Body Exercises Split Squat Lunge Glutes Bridges Step-Ups Lie down on the floor mat with your feet flat and knees bent. Lift your hips squeeze the glutes as you form the bridge position. Try to hold the position for one to ten seconds and then lower down on the floor. Repeat it 10 to 20 times. If you have a ledge or big box, then you can easily place one foot and rise. repeating this until you feel a bit tired and rest for 20 seconds between the next rounds. It helps in keeping your body balanced and pumps up the leg muscles. Lunge is all about placing one foot in front of the other at a distance of three feet, keeping toes in the same direction. Keep your shoulders back and chest up. Push through your front straighten your back leg to reach out to the start position. Repeat this ten times and forward. and Keep heel and don’t move Yuvaap © 2023

  8. GYM WORKOUT ROUTINE WEEK THREE At the onset of week three, we can include 3 kinds of exercises • Pull Exercises • Push Exercises • Leg Exercises Push workouts include the triceps, shoulders, and chest. Pull activities include biceps and back exercises and leg workouts are all about hamstrings, calves, and quads. Yuvaap © 2023

  9. Pull Exercises Exercises Barbells Curls Deadlifts Bent-Over Rows Close-Grip Chin-Ups Wide-Grip Cable Row Sets and Reps 2 x 10 – 10 reps 2 x 4 – 6 reps 2 x 10 – 10 reps 2 x 12 – 10 reps 2 x 12 – 10 reps Yuvaap © 2023

  10. Push Exercises Exercises Cable Pushdowns Flat Barbell Bench Press Standing Military Press Narrow Grip Dips Incline Dumbbell Press Wide-Grip Upright Rows Sets and Reps 2 x 10 – 15 reps 2 x 8 – 12 reps 2 x 6 – 8 reps 2 x 12 – 10 reps 3 x 10- 2 reps 3 x 12- 15 reps Yuvaap © 2023

  11. Leg Exercises Exercises Leg Extensions Leg Press Squats Dumbbell Stiff-Legged Deadlift Sets and Reps 3 x 15-20 reps 4 x 6-8 reps 3 x 10-12 reps 4 x 12-15 reps Yuvaap © 2023

  12. GYM WORKOUT ROUTINE WEEK FOUR In week four, the beginner becomes physically and mentally ready for the full-fledged workout plans. The fourth week hardcore exercise from the previous weeks. This ensures an excellent muscle-building response without affecting the recovery of muscles by not forcing them to do heavy weight-lifting training. Body workouts are a great way to ensure all muscles are working smoothly in a group. In subsequent slides, we will be discussing two full- body workout plans for the fourth week. You can opt for anyone. must include one Yuvaap © 2023

  13. A PICTURE IS WORTH A THOUSAND WORDS Yuvaap © 2023

  14. Beginners Full Body Workout Plan One Exercises Barbell Back Squats Bench Press (Dumbbell or Barbell) Dumbbell Single-Arm Row Overhead Press (Seated or Standing, Dumbbell or Barbell) Pull-Ups/Chin-Ups (use assistance if necessary – machine or bands) Sets and Reps Four sets of 8 – 12 4 sets of 8 – 12 5 sets of 8 – 12 5 sets of 8 – 12 4 sets of 8 – 12 Yuvaap © 2023

  15. Beginners Full Body Workout Plan Two Exercises Romanian Deadlift Barbell Bent-Over Row Dumbbell Walking Lunges (or Barbell Reverse Lunges) Lat Pulldown Incline Bench Press (Dumbbell or Barbell) Sets and Reps 5 sets of 8 – 12 4 sets of 8 – 12 3 sets of 8 – 12 4 sets of 8 – 12 5 sets of 8 – 12 Yuvaap © 2023

  16. CONCLUSION A combination of weekly exercises can help you in strengthening muscles and can result in moving you from beginner to intermediate training plan. Keep track of the exercises you do and examine your performance matter how small that weight loss looks like it is still again when you lose even an inch. You will soon notice you have come a long way! every week. No Yuvaap © 2023

  17. Thanks! Do you have any questions? Send queries at contact@yuvaap.com Your Health and Wellness Partner yuvaap.com SOURCE: Gym Workout Plan For Beginners Yuvaap © 2023

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