So now you are embarking on your journey at the gym. Great! Here are a few things that you should take note of.
What should you bring?
1: Towel
If the gym does not provide towels, you should bring your own one. It is good to practice personal hygiene and also do wipe down the machines after you are done with it. It is only right and courteous to do so.
2: Water bottle
Drink up! Don't just focus on working out and neglect everything else. It is important to continue hydrating yourself while you are at the gym.
3: Proper gym attire
Be in your proper attire if you don't want to be chased out of the gym! Also, being in the proper gym attire would be beneficial when you are engaging in your workout. You definitely would not want to split a hole in your pants while you are squatting...
4: Extra clothes & Shower essentials
After your workout session, you might want to take a shower and freshen up. It would let you feel much more fresh (and smell nice too).
5: Snack/Protein bar
At the end of your workout, you should pop a protein bar or a snack! It would help to supplement you with the nutrients you need and kickstart the healing process.
What are some exercises that I can start with?
Here are some exercises that you can consider doing if it is your first time at the gym!
With regards to how heavy you should do, don't immediately jump to the heaviest weight!! Start out with a lighter one, be comfortable with it and make sure you can do each rep with the proper form before increasing the weight.
1: Bicep curls with dumbbells
Hold a dumbbell in each hand with your hands by your side. Keep your elbow locked in position, slowly lift the dumbbell up until it is up to your shoulder level.
2: Lats pull down
Hold onto the bar with a wide grip (Slightly bigger than shoulder width). Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.
3: Rope triceps pushdowns
Attach a rope handle to the pulley of the cable station. Grab the rope with an overhand grip, hands remain shoulder width apart. Tuck your upper arms next to your sides and lock it there. Push the ropes down until your hand is straightened. Slowly return to the starting position.
4: Dumbbell Chest press
Get a bench and two dumbbells (one on each side). Lay on the bench properly, try to straighten your back while you are lying down. Lift up the dumbbells till their at your chest level. Your palm should be facing upwards. Look up throughout the movement. Press the weights directly upwards until your arms are straight and the weights are above your head. Slowly return back to the starting position.
5: Dumbbell Shoulder press
Get an inclined bench with two dumbbells. Sit on the bench comfortably, lift up the dumbbells till their at your shoulder height. Your palm should be facing upwards. Look straight throughout the movement. Press the weights directly upwards until your arms are straight and the weights are above your head. Slowly return back to the starting position.
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