Introduction:
Working out at the gym can be a great way to get in shape and improve your health. But if you’re not careful, you could end up doing more harm than good. To get the most out of your gym workout, it’s important to follow a few basic tips. The first thing you should do is make sure you have the right equipment. Most gyms will provide everything you need, but it’s always a good idea to check ahead of time. You don’t want to show up and find that all the machines are taken or that there’s no room left in the weight room. A full body gym workout consists of a variety of different workouts designed to tone, build muscle or lose weight depending on what your goals are.
Some Common Types:
Some common types include cardiovascular workouts, strength training, stretching routines that are aimed at yoga, pilates, or tai chi. Others may consist of tried and tested aerobics techniques for cardio training to strengthen the heart muscles. Whatever your choice is it’s important to pick one that results in better health rather than shorter gym sessions. Once you’ve selected the right equipment, started by warming up correctly, it’s time to start your full-body workout. First up is the chest workout. Working out this area of the body can help to improve your posture, protect your core muscles and strengthen the upper part of the arms. If you want to tone this area of your body, here are a few simple exercises that will do just that:
Leg workout:
A full-body gym workout should always include leg exercises since they help to balance out other parts of the body like the chest or arms. Leg workouts may vary depending on what you want to achieve but some common types are listed below:
Dumbbell squats:
These are perfect for shaping up those thighs as well as improving core strength and balance. Stand straight with feet hip-width apart and grasp a dumbbell on either side of your shoulders. Slowly bend your knees until the thighs are parallel to the floor before pushing back up again.
Walking lunges:
This is another great exercise for strengthening the quadriceps, hamstrings, and gluteal muscles. Stand straight with feet hip-width apart and lower yourself down into a lunge position by stepping forward with one leg while keeping the other leg extended behind you. Make sure that both of your legs are bent at right angles at both knees before switching legs during movement.
Leg extensions:
Strength training for legs involves building lean muscles in both upper and lower regions of the body like the buttocks, thighs, calves, and core. To perform this workout, sit on the leg extension machine with your back against the support pad. Place both feet on the platform at a hip-width distance and slowly lift until your legs are extended straight.
You can also perform hamstring curls using a leg curl machine, which is specifically designed to strengthen this muscle at the back of the thigh. Sit on the machine with arms placed next to you for stability before bending forward at both knees to bring your feet towards your glutes. Ensure that you keep your knees in line with toes throughout movement so as not to put undue pressure on them.
Ab workout:
Besides working out all the major muscles of the body including those in the arms, chest, legs, and core. It’s important to up with some ab workouts to tighten up those abdominal muscles too. These are some of the most common ab exercises you can perform with or without gym equipment:
Plank:
This is by far one of the best workouts to strengthen both your core and gluteal muscles. To do this, lie face-down on an exercise mat with hands by your side at shoulder-width apart. Push yourself up so that only your forearms and toes are touching the floor before engaging the abdominals to raise your body off the mat into a straight line from head to toe like a plank of wood.
Crunches:
This workout is perfect for strengthening upper abdomen muscles like the rectus abdominis which also aids in weight loss. Lie on your back on an exercise mat with knees bent and feet flat on the floor. Place your hands lightly behind your head and straighten both legs before slowly pulling them towards you while tightening your abdominal muscles to lift your upper body off the mat.
Leg raises:
This workout targets all major muscle groups in the waist including the rectus abdominis, obliques, and transverse abdominis which also aids in weight loss. Lie on an exercise mat with knees bent at a 90-degree angle and arms by your side at shoulder-width apart for stability. Slowly lift both legs toward the ceiling before lowering them back down again until just above hips remain in contact with the ground. Repeat this movement 10 times before resting and repeat 3 sets of this ab workout every week for best results.
