How to exercise in the gym

In our daily life, due to serious environmental pollution, haze has seriously affected people's normal life, and the air quality is getting worse and worse, so fewer and fewer people exercise outside, and people have turned from outdoor exercise to indoor exercise. So now gyms are very popular and very popular among people. However, many people just go to the gym and feel overwhelmed when they see so many fitness equipment and fitness programs. They don’t know how to exercise. So how do you exercise in the gym? Let’s learn together.

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.

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.

Based on the above analysis, we have learned the fitness methods of the gym, which can help us exercise easily in the gym, and we no longer feel confused when we go to the gym. Therefore, it is really important to learn these methods well, so that going to the gym can help us strengthen our body. It is important to choose a fitness method that suits you.