WHAT ARE THE BEST GYM EXERCISES

Who doesn’t like to go to the gym? You join a fitness club, pay an arm and a leg for a yearly gym membership, and you don’t know which machine to start with once you get there. Every gym has hundreds of devices, from treadmills to bikes to machines you see in futuristic movies. Throughout all that equipment, there is only a handful worth pursuing. If you use these machines to tone your muscles or lose weight, you will not get lost with all that equipment at the gym.

When it comes to working out, it is vital to have a steady workout routine. While you definitely should work out often and at a steady pace, it is crucial to rest for a day or two. In addition, it is essential to stick to a schedule. If you like to go to the gym five days a week and have the weekend off, stick to the plan. This way, you work your body and your muscles on a steady pace instead of working out sporadically. Thus, not only will you see results faster, but you will also eliminate the risk of injuring yourself. Another idea is to buy a Fitbit watch. An insensitive invention, Fitbit watches keep track of how much you work out, what your heart rate is, your pulse, as well as measuring other dynamics of your fitness life.

The key to working out is not to injure yourself in the gym, that is why it is wise if you just recovered from an injury or surgery to start off with swimming or jogging. Instead of weights, just ease yourself in the rhythm of things, gradually . Many people think they know everything about working out, and they get hurt, or at best, they pull a muscle and can’t go to the gym for weeks.

If you have not worked out in a while, start slowly. Begin with a set of ten reps, even though they will feel easy.After a week, increase to twenty reps with a five-minute break at the ten-minute mark. When you feel comfortable, try thirty reps, with a break after each set of ten. Then try three groups of 15, with a gap between them. Always increase the repetition gradually; this way, you eliminate the chances of being hurt. 

GYM CARDIO WORKOUT

Every time I go to the gym, I like to warm up first. Almost all accidents at the gym happen because people fail to warm up before working with weights. The best way you should start working out is a ten or 15-minute session on the treadmill. Not only do you get a great cardio workout, but this way, you start warming up your leg muscles before you go heavy on the machinery. When it comes to a treadmill workout, there are many programs to choose from that are already programmed in the equipment. Every single treadmill has two variations: the incline and the speed. Here comes the dilemma—what is more important, speed or incline? I guess for each its own. It all depends on what is important to you.

CABLE BICEPS BAR

The first gym machine you should try is the Cable Biceps Bar. This machine works the biceps and is an excellent addition to anyone’s routine. What is great about the cable biceps bar is that it eliminates the dumbbells’ swinging motion, which can hurt your shoulders. The problem with some gym machines is they work multiple muscles at the same time. While sometimes that is great, in the case of biceps, you only want to work these muscles by themselves. The Cable Biceps Bar makes you raise and lower weights at a constant slow rate. If you wish to work more than one muscle group at a time, you can always look for a back and biceps workout; this way, you work your biceps and back all at once.

HORIZONTAL GYM SEATED LEG PRESS

The Horizontal Seated Leg Press is the best machine for legs and glutes. While seated and your legs pressing against the machine’s footplate, you work your calves, quads, glutes, and hamstrings simultaneously. In gyms, there are two types of machines: those with air resistance and those with weights. Unfortunately, when you work with weights, you can only increase your resistance by increments of fives: 5lbs, 10lbs, 15lbs, and so on. With gym machines that raise the difficulty level with compressed air, you can add weight in increments of one pound. If you are not comfortable with jumping from 10lbs to 15lbs, compressed air gym machines will give you the option to choose any resistance you wish.

CHEST PRESS

The chest press is worth giving a shot because it mimics the similar motion you make when doing push-ups. This machine will help you strengthen your chest, biceps, and triceps. The chest press is one of the best upper body chest machines to try at the gym. However, if you want to duplicate this workout and you don’t have a chest press, you can also use dumbbells. A dumbbell chest workout works wonders on the body when you are unable to go to the gym. 

HANGING LEG RAISE

Another great exercising machine to look for at your local gym is the Hanging Leg Raise Machine. Start by holding on to the bars above you with your extended arms as you raise your legs. This motion should be made with your legs straight, perpendicular to your body. Not to mention, by raising your legs, the Hanging Leg Raise machine helps build your core muscles. In addition, this motion helps you work your abs by lifting your legs straight up. Not only this machine helps you work your leg muscles, but you build abs as well.

LAT PULLDOWN

The Lat Pulldown tones back muscles like no other machine. In this case, when you are sitting down and pulling the bar towards your body, you work your back as well as your biceps, rear deltoids, rhomboids, and traps

GLUTS MACHINE

One of the most popular machines in your gym there are the ones that give you a good buttocks workout. It’s a known fact that many men, and especially women, like to have a firm attractive derriere when they go out and about. People want to be the center of attention. There are many machines out there to choose from. One of the best machines is the Glute Max. You stay on your stomach, and you raise your leg backward and upward.

Another great machine to look for at the gym, allows you to grab two handles, rest your chest on the chest pad and press back. While we are on the subject of glutes, also look for an inner thigh workout machine or an outer thigh workout machine. One works the abductors, the other works the outer quads. While both devices are helpful, sometimes people need to tone one muscle group more than the other, so find out which machine suits your needs. You can work only the inner thigh, or only the outer thigh, while some people choose both.

A GYM FOR ABS

When it comes to abs, the fitness world is very versatile. There is an endless number of machines out there you could choose from to work your ab muscles. The most widespread equipment is the ab crunch machine, where you lower your body and raise your knees while working your abs. There is also the ab leg raise machine, where you work your abdominal muscles by raising only your legs.  Because there are an endless number of machines, you have to choose which one is the best for you.

CABLE TRICEPS BAR

The same idea works on the Cable Triceps Bar; while standing, grab the bar with your hands and push it down. Again, this motion will work your triceps, and only your triceps, giving them one hundred percent of your attention. The only thing you have to worry about is not hitting yourself with the bar. When you start your exercise, pull it gently towards you, and when you end your workout, bring it gently back to its original position; don’t just let it go. Every gym has one so look for it.

THE GYM ROWING MACHINE

The rowing machine works the entire body—every muscle you can think of. At the same time, it builds up your heart rate and focuses on your glutes, calves, erectors, and hamstrings. This machine is a step up to the treadmill because it develops the leg muscles further as well as your chest, abs, quadriceps, glutes, triceps, and all the back muscles.

WORKING WITH WEIGHTS

One of the most popular workouts out there is working with weights because people can use weights everywhere: at work, in the park, and you can even carry your dumbbells in your suitcase while on a trip; if you are that passionate about working out. Many people skip the gym membership altogether, and they invest only in a weight bench and dumbbells’ because, with these, you can bench press with weights, or chest press, or even use it for triceps dips and other exercises. Working with weights is fun and cheap, and you can hit a variety of muscles without any complicated equipment. The key of course is always moderation. Start with two sets of ten. Then try three sets of ten and so forth until you reach your optimum level.

STATIONARY BIKE

When it comes to ridding your stationary bike you will discover a great deal of benefits, starting with your heart. Anywhere from 30-minutes to an hour your heart will pump the blood to every organ in your body. With every breath you take your lungs will expand and your heart will become stronger reducing the risks of heart attack. The stationary bike at the gym or at home, will also benefit your legs and leg muscled (DUH!). Especially your inner thigh, quads, hamstrings, and calves.

The beauty of this gym equipment is that it will work all muscles at ones. This is great if you don’t have the money to buy more than one machine, just focus on a stationary bike. The bike will also work your abs and help you get that flat tummy you always wanted. No only that but this way you .work your arms. This way you can work most muscles in your body while you are in the comfort of your own home without spending time driving back and forth to your local athletic club.

If you don’t have time to go to the gym, buy one for your home, and work out. Especially on your most stressful days. When it comes to stress, nothing takes the stress away quicker than ridding your bike while you watch your favorite tv show. Or even set up your exercising bike outside in fresh air. If you are having trouble going to sleep or staying asleep. Ride your bike for 10-15 minutes before bedtime and you will see a major change in your sleep pattern. You will fall asleep faster and best of all stay asleep for longer periods of time helping you get that needed eight hours a night.

If you have high blood pressure or blood sugar, try ridding a stationary bicycle. Because cycling at the gym has no impact on your joins, biking will lower blood pressure and the blood sugar levels in your body. Some stationary bikes have programed exercises that will help you every goat you set. Whether is losing weight or building up muscles, there is always a plan to choose from. Exercising will reduce the risk of a heart attack and eliminate harmful sediments from your arteries, which in turn will allow your blood to flow with ease to all your extremities.

Since stationary bikes comes with a boat load of pre-programmed training programs, select the program that is best for you. Consider you age, you weight and your level of exercise and how much you work out. Some bikes also can match your training level with your diet. There isn’t a program suited for everybody so you have to find the program suited for you.

TAKE A DIP IN THE POOL

Many gyms now a days offer a indoor pool. Swimming is an amazing workout for everybody. No matter how old or young, how inexperienced or regardless of your age, swimming is right for you. Swimming helps you loose weight and works every muscle in your body. On top of that swimming lets you work on your own pace alone in the pool. The downside of going to the gym for most people is that many are too self conscious about their figure and they are shy about working out with “fit” people. Swimming takes that factor out – it’s just you and the tranquility of water.

Whatever machine you choose to work on, remember to pace yourself. The world wasn’t built in one day, so make sure to take it easy when you are at the gym. No matter what machine you use at home or at you local gym, start slowly with only 10-15 reps a day, and after a few days or even weeks, try maybe with 15-20 reps a day. Build on gradually and most of all, have fun.