6 Best Gym Exercises for Beginners with Video

6 best gym exercises for beginners with video. Read on to find out which exercises beginners should start with in strength training.

These 6 basic exercises will perfectly complement any training program. Beginning athletes first need to create a strong strength foundation. After this, you can pursue any other goals: pump up your arms, latissimus dorsi muscles, abs, etc.

But before that, you need to build your entire training around 6 basic basic movements. You need to focus on them especially in the first few months of training.

Squats

https://www.youtube.com/watch?v=EvIDHdb-s6Q
I think it’s no secret that this exercise is first on the list. Improving technique and increasing strength in the squat is the key to long-term success.

This doesn't mean that beginners should jump straight into barbell squats.

Because of the myths about the dangers of squats for the knees, many beginners are simply afraid of them. In addition, not everyone will be able to immediately squat with a barbell using the correct technique.

But this doesn't mean you shouldn't do squats. In the long run, they will lead you to serious results. There are many variations of this exercise:

Bodyweight squats;
Goblet squats;
Front squats;
Squats on a bench;
Squats.

Experiment a little and choose the option that suits your body type and fitness level. This will help you gain more muscle mass. To prevent the technique from suffering when working for a large number of repetitions, use equipment (athletic belt).

Deadlift

https://www.youtube.com/watch?v=y9A1SYJhMUQ
The next exercise that beginners should focus on is the deadlift.

Like squats, deadlifts work almost all muscle groups, which helps increase strength. But like the barbell squat, the classic deadlift is not an exercise for everyone.

Beginners will need time to choose the optimal type of deadlift for themselves, based on their experience and physique. The most popular types of deadlift are as follows:

Deadlift with kettlebell;
Deadlift with dumbbells;
Deadlift with trap bar;
Sumo style deadlift;
Classic deadlift.

Depending on your goals, you can use different variations of the exercise. The strength you gain from deadlifting will help you in your future training.

Bent-over row

Beginners should also pay attention to bent over rows.

This is a basic movement that loads the entire array of back muscles.

Because it is a horizontal row, there is minimal stress on the shoulder joint.

Bent-over rows are an important part of any muscle-building program. Therefore, you should pay attention to this exercise at the very beginning of your training. This will create a great base. The most popular variations of horizontal rods are as follows:

Standing horizontal row in a pulley machine - ideal for beginners;
Horizontal pull-ups;
Bent-over barbell row;
Bent-over dumbbell row;
T-bar row.

Use different grips for these exercises. Some back muscles respond better to a wide or reverse grip.

Back muscles

The back is like a huge empire, which would be difficult to manage if not for the well-thought-out hierarchy of the spinal muscles. They all differ in size and position.

The first group includes the latissimus and trapezius muscles. They cover most of the back and make up the bulk of the muscle mass. The lats begin at the spine and extend to the sides. The trapezius also dominates the central part of the upper back.

Source: athleticbody.ru

The second group consists of the rhomboids, infraspinatus, teres minor, and other smaller muscles that, along with the others, provide functionality to the upper back.

And the third conditional group consists of the muscle that straightens the torso. It runs vertically along the spine and is the largest muscle in the lower back. The overall strength of the core depends on how strong this muscle is.

Pull-ups

Vertical rows are another movement you need to focus on. Many people start with wide-grip vertical pull-downs. If this exercise suits you, feel free to do it.

However, for your back there is nothing better than wide-grip pull-ups or reverse-grip pull-ups - whichever you prefer. You need to be able to control your body during various types of pull-ups.

Press exercises

https://www.youtube.com/watch?v=BpCAJ-An2Rw
In pursuit of pectoral and deltoid muscles, many beginners spend too much time on bench press exercises. This is especially true for the bench press.

First you need to master the correct technique for performing the exercise. Then you can choose the right exercises for yourself that do not overload the rotator cuff.

Useful article: “10 tips on how to increase weights and results in the bench press.”

Bench presses work the pectoral muscles more, while standing presses work the shoulders more. To get started, select one exercise for the chest and deltoids from these:

Push ups;
Bench press (including on an incline bench);
Dumbbell bench press (including on an incline bench);
Barbell press standing or sitting;
Dumbbell press standing or sitting.

There is no need to complicate anything here. Just try all the variations, choose the ones that put the least amount of stress on your shoulder joints, and then build your workouts around them.

How to eat healthy

First, you should eat small portions, 6-7 times a day. This promotes long-term saturation of the body, eliminates overeating, and maintains the energy needed during training for as long as possible.
Secondly, exclude unhealthy and fatty foods from your diet. It destroys intestinal flora, blocks the production of testosterone (the hormone responsible for muscle growth) and increases cholesterol, which contributes to fat gain.
Thirdly, separate food with slow and fast carbohydrates. Products containing complex carbohydrates have the least amount of harmful additives. Complex carbohydrates take a long time to digest in the body, which contributes to a prolonged feeling of fullness and energy production. Examples of such products: buckwheat porridge, brown rice, durum wheat pasta, legumes, fruits, berries, vegetables, herbs. Fast carbohydrates provide energy and a feeling of fullness for a short period, so you want to eat more often.
Fourth, eat foods high in protein. This is meat. The greatest amount of protein is found in chicken breast, fish, beef and pork, and chicken eggs.
Fifth, consume sports nutrition. Consult sports doctors and trainers for more details.

Walking with additional weights

These exercises work all muscle groups, and beginners get a lot of benefit from them. Their essence is to move heavy dumbbells from point A to point B. These could be the following exercises:

Farmer's Walk;
Waiter Walk (with a projectile above his head);
Walking with a projectile in one hand.

If you are already quite experienced, try doing a triset of these three exercises. You'll be surprised how hard it is. Trisets are not recommended for beginners.

Walking with additional weights requires coordinated work of the whole body, so these exercises will be very useful for beginners.

Mary Helen Bowers

Video complex: “Ballet Beautiful”

Mary is a professional ballerina. After graduating from the School of American Ballet and being a dancer with the New-York City Ballet, in 2012 she published her first book on how to create a strong, graceful and toned body based on ballet exercises.

People really started talking about her when her star mentee Natalie Portman won an Oscar for her role as a ballerina in the film “Black Swan” - thanks to Bowers’ mentorship, the actress acquired an outwardly fragile, but in fact dry and strong body that looked perfect on camera.

Workouts with Mary consist of several videos for different muscle groups: recorded in a bright room and accompanied by classical music, they are perfect for those who do not like intensive training.

Pros according to user reviews:

1. Lack of special sports equipment. All you need is a mat to practice! 2. Wide variety of workouts. The fact that the videos are divided into groups of muscles being worked allows you to take both the full course and its individual parts at your request. 3. Lack of intensive training. Suitable for people especially worried about their knees and lower back, as well as those who do not like jumping. 4. Working on women's problem areas. It is known that the most beautiful part of a ballerina’s body is their legs. Such training allows you to thoroughly work on the most “stubborn” zone in girls, the “breeches”. 5. Stretching and flexibility. In addition to a toned body, as a result you will get a good stretch and will be able to boast a fair amount of flexibility.

Minuses:

1. Not for those actively losing weight. If your main goal is to lose weight as quickly as possible, these workouts will not be suitable. Either choose something else, or add active cardio exercises from other trainers. 2. Monotony. Videos from Mary Bowers are created for those who are ready to slowly and persistently work towards their goal, performing each exercise perfectly correctly and countless times.

Training program for beginners

Let's divide these exercises into two workouts: “A” and “B”. Do them for 12 weeks. Keep a training diary and record how certain exercises are given to you. If you’re not shy, you can shoot videos of training sessions and analyze your technique based on them.

Workout "A":

Squats with a barbell – 3x5;
Bent-over barbell row – 3x5;
Army barbell press – 3x5;
Farmer's walk - 3x20 meters.

Workout "B":

Deadlift with trap bar – 3x5;
Pull-ups – 3x5;
Dumbbell bench press – 3x5;
Farmer's walk - 3x20 meters.

Useful article: “3-Day Gym Training Program for Beginners.”

What is the best workout to do at home?

The Motify team encourages you to mix things up and choose different exercises to maintain your overall physical health. New combinations will help you not get bored and at the same time will be quite complex.

The exercises you include in your workouts should develop three main qualities: strength, endurance and flexibility. So, an effective fitness plan might look like this: yoga for flexibility, high-intensity interval training (HIIT) for endurance, and Pilates exercises for strength.

Within each of these areas there is an endless number of options that can be combined with each other. Change the order in which you do them. This way your workouts will become more varied and will bring maximum results.

One of the main advantages of this all-in-one fitness routine over other workouts is its relaxed nature. Training with clear goals, such as training for weight loss, requires constant overcoming and pushing, while training for maintaining overall physical health is focused on enjoying the process.

Motify's Competitive Advantage

Motify's online workouts are designed to give you the opportunity to get and stay in shape while working out right from home. They are specially designed in such a way that the amount of free space in your home does not matter much. Most of our activities will only require making room for your mat to fit.

Motify is the perfect platform to start training with, if only because it gives you access to a huge variety of lessons and trends. Gym classes and workouts with a personal trainer usually focus on one area or technique, and more choices often mean you'll pay more. At Motify, one subscription includes everything.

Each Motify trainer is a certified expert in their field. We carefully vet everyone to make sure our users are getting the best workouts so they can achieve their goals quickly and safely.

If you've repeatedly wasted money on gym memberships and equipment you never use, then you need Motify. We offer experience, a positive attitude and the convenience of doing your workouts right from home. It's Motify time in your life!