How to exercise well in the gym

Nowadays young people go to the gym to exercise. There are many fitness programs to do in the gym. If you are a novice, how should you exercise? Everyone knows that the gym is a good place for fitness. Only by paying attention to the training in the gym, especially paying attention to many fitness programs, it will be very helpful for a person's health. However, many people are not clear about how to exercise in the gym. Let's take a brief look at it below.

1. Chest muscle training

The key is to exercise the chest muscles, which can assist in exercising the abdominal muscles, shoulders, and triceps.

Adjust the dumbbell bench to a 30-degree angle, keep your hands as wide as your shoulders or on both sides of your chest, then lift the dumbbells as far away from your face as possible, then pull them back to the original position and repeat the movement. Do this exercise once every other day, 4 sets each time, 10 to 15 times per set, and rest for 60 seconds between sets.

2. Upper back muscle training

The key is to train the back muscles and assist in exercising the abdominal muscles, forearms, and biceps.

Find a railing lower than your waist, with your back facing the ground and your feet flat on the ground. Then hold the railing with both hands (if you don't have enough strength, you can hook the railing with your arms), use the strength of your chest to move closer to the railing to your shoulder blades, hold for 2 seconds, and repeat the action. It is recommended to do it 2 to 3 times a week, 3 times each time, a total of 8 times, with 60 seconds interval between each time.

3. Shoulder training

The key is to exercise the shoulders and assist in exercising the abdominal muscles.

Sit up straight with your chest up, hold the pole with both hands as wide as your shoulders, then stretch your arms as high as possible, then press the pole down below your chest as much as possible, and repeat the movement. Do this exercise once every other day, 4 sets each time, 10 to 15 times per set, and rest for 45 seconds between sets.

4. Hip training

The key is to work the gluteal muscles, and assist in working the quadriceps, hamstrings, abdominals, calves, and lower back.

Start with your feet shoulder-width apart, then squat, hold the barbell with both hands and push up until you stand up straight, then press back down to the squat position and repeat. Do this exercise every other day, 4 sets each time, 12 times per set, with 60 seconds between sets.

5. Biceps training

The key is to exercise the biceps and assist in exercising the abdominal muscles and latissimus dorsi.

In fact, to put it simply, it is hanging on the horizontal bar. Using an overhand grip is the best way. Try to make your chin higher than the horizontal bar and repeat the action. Do this exercise once every other day, 4 sets each time, 8 times per set, and rest for 60 seconds between sets.

6. Leg training

The key is to exercise the quadriceps and assist in exercising the abdominal muscles, thighs, buttocks, and calves.

Sit down and bring your knees as close to your chest as possible, making your thighs at a 90-degree angle to the ground. Then straighten your legs. Remember that stretching until your knees do not bend is a complete step. Repeat the movement. Do this exercise every other day, 3 sets each time, 15 times per set, and rest for 45 seconds between sets.

7. Abdominal muscle training

The key is to exercise the abdominal muscles and assist in exercising the buttocks and thigh muscles.

Lie flat on the ground with your hips and knees at a 90-degree angle, then lift your hips off the ground for a few seconds, keeping your knees bent and maintaining the movement. Remember to do it slowly when you put your feet down. Do this exercise every other day, 4 sets each time, 10 times per set, and rest for 60 seconds between sets.

8. Triceps training

The key is to exercise the triceps and assist in exercising the chest muscles, shoulders, and abdominal muscles.

In fact, it is a standard push-up. Keep your hands as wide as your shoulders, and keep your arms parallel to your body when pressing down, and repeat the movement. Do this exercise once every other day, 3 sets each time, 12 times per set, and rest for 45 seconds between sets.

The above introduces in detail the methods of training in the gym. In fact, the many trainings above can help more friends to exercise. After the pace of life has accelerated, special attention should be paid to training in the gym. Only by conducting regular and orderly training can good fitness results be achieved. You should know how to train in the gym.