The gym can seem unwelcoming with its complicated machines that look like torture devices. Yet, it’s the place most people swear by if you’re planning to shed a few pounds and put on some muscle! If you’re intending to visit your local gym but don’t know bench presses from barbell squats, don’t fret — this how-to guide for gym beginners will take you through effective exercises, tips and safety measures.
As the poster machine for any cardiovascular gym exercise, the treadmill is one machine that’s seen as a must-have for any gym for beginners. Treadmill workouts seem like a cakewalk that burns minimal calories? Here are tips on how to use the treadmill effectively to shed those calories.
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Don’t like running? Exercise bikes are a fantastic alternative to burning calories! As the second most popular cardio exercise at the gym for beginners and pros alike, many exercise bike users also appreciate how it’s less strenuous on your joints and lower back compared to running. Operation is also easy enough — simply strap on and peddle away! There are two types of exercise bikes you’ll commonly see in the gym: upright bikes and recumbent bikes.
Upright bike:
Upright bikes are closer to traditional bicycles as the pedals are positioned under your body and have a saddle-like seat. This forces you to activate your core muscles as you sit upright and adopt a healthy spinal posture.
Recumbent bike:
Recumbent bikes allow you to sit back in a reclined position as the pedals are ahead of your body. The larger seat also makes the workout more comfortable since you won’t be facing the issue of saddle discomfort. This allows users to go for longer cycling sessions since there’ll be less upper body and core muscle soreness.
The rower is a cardio machine beloved by gym veterans for offering a potent full-body workout! While it might seem daunting because of the complex movements involved, it’s one of the best exercise machines at the gym for beginners. The rower can be easily adjusted to accommodate any type of workout. From explosive sprints to low resistance rows, you’ll love the versatility in switching between routines.
There’s some finesse involved when learning how to use the rower. Start by acquainting yourself with the two parts, namely the catch and the stroke!
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The shoulder press machine is a great exercise at the gym for beginners looking to add more range of motion and definition to their shoulders! Being the least stable body joint, many fitness enthusiasts recommend strengthening your rotator cuff and deltoid muscles so as to withstand the strain from other strenuous activities or workouts. Without proper care, you’ll be more prone to injuries like dislocations and soreness due to the lack of flexibility and joint stability.
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The key to an upright posture is a strong chest and back! Besides being a major aesthetics goal for experienced gym-goers, robust pectoral muscles can aid in tasks involving upper body strength. Whether you’re facing a heavy door or shopping cart, the chest press machine is your key to making any pushing activity a cinch. With a focus on correcting overall form and compounding the use of chest, bicep and shoulder muscles, the chest press machine lets you lift heavier weights without worrying about stabilisation or balance.
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Toned back muscles are key to balancing out your upper body so you won’t encounter a rounded back. Besides relying on the rowers’ explosive arm action, you can also work on your back muscles by using the lat pulldown machine. Effectively targeting your latissimus dorsi, the lat pulldown isolates this muscle group and strengthens your body’s pulling capabilities, making exercises like bodyweight pull-ups easier over time.
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Looking to take your workouts to the next level? No gym for beginners guide would be complete without using free weights. They’re the best way to exercise those smaller muscles that go untouched by gym machines.
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For a solid upper body exercise, try dumbbell presses! Instead of sitting in an upright position on the chest press machine, you’ll be lying on a flat workout bench and using dumbbells.
As for lower body exercises, the barbell squat is one comprehensive exercise any gym for beginners guide must include. Testing your core and lower body muscles, barbell squats utilise more muscle groups than most leg machine exercises!
Upon completing this gym for beginners guide, you’ll be adept at answering anyone with questions on how to use gym equipment! If you’re on the lookout for gyms that support midnight workouts, we have you covered with our guide to 24-hour gyms. Bored of constantly hitting the gym? Read our guide to scenic cycling routes and the best climbing gyms in Singapore for an alternative workout.
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