Gym workout or facilities at gyms should be fun! You do not require to perform every possible exercise available at your gym. You only need to complete one well-executed workout session for each muscle group.
Let’s have a look at each major muscle group and one of the gym workouts. Gym equipment produced by fitness equipment manufacturers is different at every gym facility. But certainly you can find appropriate equipment at your gym to perform at least one appropriate exercise for each group.
NOTE: If your gym does not have at least one machine to exercise each of the following muscle groups, you probably need to a find a better-equipped gym.
::: Abdominals ::: Practice your best posture when using an abs machine or a training power rack. Keep your neck straight, your abs tight, and your chest up. Target your abs as you crunch forward and up. Avoid using your arms.
The motion is an abs crunch, not a sit up. Keep the lower back flat on your machine. Slowly lower your weight almost to the end. Now reverse and return to your starting position slowly.
::: Triceps ::: When you use the triceps machine (excellent for non gym workouts), you will again need to use correct posture while keeping your back pressed against the machine. Keep abs tight, chest up, and elbows in. Lower the weight slowly and ensure you keep your elbows in.
Just before straightening your elbows, stop and slowly move the weight back up. When your elbows arrive at a 90 degree position, gently stop and shift the weight back down.
::: Biceps ::: Sit upright using the biceps machine and keep your back pressed right against the back pad. Tighten your abs, keep chest up, and elbows in. Anchor both elbows in one position on your pad. Focus or target your biceps as you lift gym weights straight up.
Lift the weight to a 90 degree angle then lower it back down and stop when your elbows are straight, then lift the weight back up to a 90 degree angle.
::: Forearms :: You can use a resistance band hammer curl to work your forearms even in home gym workouts. Both your feet and your grip should be the width of your shoulders. Keep abs tight, knees bent, and your chest up. Make sure your elbows are in a stable position next to your sides. Your thumbs should be pointed forward as you lift the weight straight up.
Lift the weight to a 90 degree angle then lower it back down and stop when your elbows are straight, then lift the weight back up to a 90 degree angle.
::: Shoulders ::: While sitting on a shoulder press, press your back against the back pad. Always keep your abs tight while you are bending your knees and relaxing your chest. Focus on shoulders when you are pushing the weight up. Push up slowly, until your elbows are nearly straight, then reverse the motion gently. As soon as your elbows are in line with your shoulders, slowly reverse the motion and push the weight back up.
::: Chest ::: Using a chest press machine, press your back against the back pad. Keep abs tight always and ensure your shoulders are down while keeping your chest up. Bring both of your elbows together while you are pushing the weight out.
Push out until your elbows are almost straight, then slowly reverse. When you see your elbows are in line with shoulders, reverse the motion slowly and push the weight back up.
::: Legs ::: While sitting on a leg press machine, press your back against the back pad. . Always make sure to keep your abs tight while you are bending your knees and loosening your chest. When you lower down the weight, ensure your knees do not shift above your toes. You will require to keep your hips back to achieve this. If you do this properly, you will feel the weight between your knees and your hips.
When you are comfortable, push the weight up. Just before your knees get straight, slowly reverse the motion.
::: Back ::: The latest workouts in gyms feature rowing machines. Focus on maintaining the natural arch in your back while seated on a rowing machine. Keep your chest up, your abs tight, and shoulders back. Bring the shoulder blades together when you pull the weight back.
Now, pull until elbows are straight with your shoulders, then slowly reverse. Right before your elbows are straight, slowly reverse the motion.
Last Word
You only need to focus on completing one well-executed workout method for each muscle group. Always remember to keep your abs tight! Sometimes it is helpful to watch folks performing an exercise stint so you can visualize the right way to perform it. Watch these gym workout videos too.
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