5 Best Exercises Everyone Needs to do at the Gym
It’s the 21st century, and everyone is occupied with their electronic gadgets, whether we’re talking about adults or children. We’re a couple of lazy or indolent humans who would prefer to stay on the couch rather than do something demanding energy. That is the primary reason for people getting sick and depressed since there is no outdoor activity going on.
No one is exercising, running, or playing any sport, and this behavior is rigorously unhealthy. We need to aware people about the consequences if they do not participate in such exercise.
If you do not work out your muscles will start to become frail and weak, you will get tired more often, and your lungs and heart would start to get out of shape. Your joints will start to get stiff, and it will be tough to walk or get up at times. Your body will probably start falling apart, and you’ll start feeling pain in different sections of the figure.
To live a long healthy life you need to take care of some things, your physical health being the most important.
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Exercising has loads of benefits such as helping prevent diseases, such as heart disease, cancer, obesity, diabetes, and high blood pressure. Our bodies are designed in a way that they crave exercise; the regular exercise is necessary for a healthy lifestyle.
Exercising also improves your stamina, because when you exercise, there is a rhythmic pattern needed. Doing it every day makes your body used to it, and thus your body starts using less and less energy by day for the same exercise, and before you know it, your heart rate starts adjusting to heavy workouts.
Exercising also strengthens your body and makes your bones and muscles stronger than they are. They also help maintain a good posture and increase flexibility. If you don’t exercise you start gaining weight and that sometimes leads to diseases such as obesity, and to be honest we all know that’s the worst kind of illness.
Now, you might think that you need a long workout routine to get the perfect health or body, but we’ve got good news for you! You only just need these five exercises, and you will be ready to go.
1. Hip Dominant: Deadlift
This exercise involves your legs, arms, hips, and dumbbells. You are supposed to grab a dumbbell with both your arms and stay on your arm’s length in front of your hips. After that, you may bend your hips and knees so the dumbbell would be just a tiny bit higher than the floor itself. Remember not to turn your back into a round shape.
When the dumbbell is lowered to the ground, you may haul your torso back up and push your hips forward while still carrying the dumbbell. Remember to squeeze your gluteus medium as you complete this activity.
For beginners, you may start with three sets of 12 reps, and you can rest for about a minute between each set.
For the intermediate level, you should have a clean grip, with your palms facing the dumbbell inwards, the width should be hand-shoulder. You may do about three sets of 12 reps and should rest for 30 seconds after each set.
For the last or advanced level, you should involve a snatch grip meaning the hands should be about twice the shoulder width and your palms should be facing inwards, dumbbell. When standing straight, the dumbbell should be approximately 2-3 inches below the belly button, not less or more than that; with your arms linear. Do three sets of 10 reps with resting for 15 seconds after each set.
The goal to achieve after this exercise is a significant massive loss if done regularly.
2. Upper Body Push: Push up
This exercise is mainly for increasing your strength and is useful for conditioning too. This exercise involves your arms and lower body. You need a bench or some box which is strong enough to stay in one place. Place your hands on the slider or seat but keep them apart and at the same level of your shoulders. You may then lower your upper body till it touches your chest, after that pause for 2 seconds and starts pushing yourself up again exactly to the starting position as fast as you can.
For beginners, you may push upwards with your hands on the bench, do three sets of 12 reps resting for 0 seconds after each set.
For intermediate level, you should do three sets of as many reps you can with the proper form, and rest for 60 seconds after each set.
For the Advanced level, you will push up and have your feet resting on a bench, if you still find it not that challenging you may wear a weighted vest to add more pressure. Do three sets of 12 reps and rest for exactly 60 seconds after each set.
3. Knee dominant: Split Squad Workout
Stand in a lurch posture, with your front foot positioned on a box or any other material that is higher than the ground. Keep both your feet about 2-3 feet apart, while having your front knee a little bent. Leisurely, lower your body as much as you can, rest and then push your body upwards again as fast as you can. Finish all reps on your first leg first and then move on to your other leg.
Beginner levels may split squat with the front foot raised. Practice three sets of 12 reps and take a break of 60 seconds after each set.
Intermediate levels may have a standard split squat. Perform about three sets of 12 reps and a break of 30 seconds after each set.
Lastly, the advanced level may split squat with the rear floor raised higher. Do three sets of 12 reps and rest for about 15 seconds after each set.
4. Upper body pull: Chin up
Bend one end of a heavy exercise band around a chin-up bar and haul it towards the other edge of the band, attaching it rigidly to the bar. Make sure the band is thick enough to provide excellent assistance. Seize the bar with a shoulder-width, deceitful grip. After that, you may place your knees in the middle of the band, dangle at arm’s length.
You may go back to this position every time you lower the body downwards. Take exactly one second to haul your collarbone towards the bar and execute a chin-up. Stick your chest out when pulling your body upwards.
You may squeeze your scapula up and down, while forcefully pulling your upper arms downwards. The second your chest touches the bar, stop and consume about 3 seconds to take your body back to the hanging position that will be one rep.
For beginners, neutral grip chin ups may do the job with a medium or firm band. Do sets of 10 reps and rest for a minute or 60 seconds after each set.
For intermediates, it is the same as the one for beginners except you may use a light band.
For advanced levels, you should have no assistance at all.
5. Core Dominant: Carry
Hold a dumbbell in each hand and face your palm towards your thighs. Now walk forward taking normal steps, while keeping your head high and maintaining a balance throughout the exercise. You just have to purchase the best dumbbells with a rack for this.
For beginners hold the dumbbells at sides and perform about three sets of 15 steps (30-45ft) and resting for 60 seconds between each set.
For intermediate levels, you may hold the dumbbells at shoulder level. Do three sets of 15 reps (30-45ft) and resting for 60 seconds between each set.
For advanced levels, hold the dumbbells overhead; perform three sets of 15 reps (30-45ft) and rest after each set for about 60 seconds.
I hope it helps. Stay safe!
About the Author:
Ida Jones is a mother of two little ones. She enjoys home-based workouts, cardio exercises, and long runs. Loves spending her vacations outdoors with her kids around nature. She believes in clean and healthy eating and regularly writes about fitness tips and much more at Fitnessgrit.com.
Dai "Coach Moose" ManuelDai Manuel: Your Lifestyle MentorNovember 18, 2017