Fit body guide pdf full how to#

At Planet Fitness, members can take advantage of the which offers an orientationВ of the gym with a certified trainer who can provide instruction for all cardio and strength machines.

Building on Your SuccessДuring your first few gym visits, simply focus on getting acquainted with the equipment and figuring out a cadence that works for you. If you're feeling up for it, you can also choose among these basic shoulderВ and arm exercises for beginnersВ and incorporate a different one into your routine each week. Aim to make lowering the weights take longer than lifting them. Hold this position before slowly lowering the dumbbells. When your arms are fully extended, take a moment and tighten the muscles in your chest. Rotate your wrists so your palms face forward (away from your face).В Use your chest muscles to push the dumbbells upward, exhaling as you go. Extend your elbows out away from your ribcage so they are in line with your shoulders. Your upper arm and forearm should create a 90-degree angle. LieВ down on a flat bench while holding a dumbbell in each hand. Dumbbell chest press: Grab a set ofВ dumbbellsВ that you can lift without straining your muscles. Try to hold this position for a count of 15 seconds before slowly returning your knees to the floor.ДЈ. Now activate your core by flexing your abdominal muscles. Once you feel stable, extend your legs back behind you so that your body forms a straight line from the top of your head to your heels. High plank: Start in a 'table-top' position, with your hands and knees on the floor and your back parallel to the ground.

This counts as one repetition! Try to complete 10 reps before taking a break.Дў. Without releasing your grip, slowly let the bar rise back up to the starting position. Now pull the bar down to about chin level (or a little lower) while keeping your back at a slight angle. Grasp the bar with a wide overhand grip your hands should be approximately shoulder-width apart. Lat pulldown: To start, select a low weight and sit on the seat so that your thighs are underneath the pads. Complete three rounds of the exercises belowВ on your third visit.ДЎ. To keep things balanced, you'll want to show some love to the muscle groups in your upper body. It's a great introduction to working these muscle groups! Workout 3:В Upper Body To start strengthening your hamstrings, glutes, and quads, use this beginner workout plan for the lower bodyВ that takes you through three rounds of box squats, stationary lunges, calf raises, and glute bridges. The large muscle groups in your lower body are important because they are responsible for activities like climbing stairs, getting in and out of a car, or playing fetch with a furry friend. As Verywell FitВ notes, you can 'push your limits just enough that you're doing more, but not so much that you feel breathless or uncomfortable.' Workout 2: Lower Body Cardio machines also offer a manageable workout for those new to the gym. This is a great, simple way to ease into your routine and get used to the gym environment. Start off slow and gradually adjust the incline, resistance, or speed if you think you can handle more. To begin, choose a cardio machine (like the treadmillВ or the elliptical) and aim to stick with it forВ 20 to 25 minutes or whatever seems achievable for you. After you've warmed up, here are some exercises you can tackle during your first three visits to the gym. Remember, the key to any successful workout is to warm up your musclesВ before you begin and cool down your muscles immediately following your workout - this can be as simple as walking for three to five minutes on the treadmill. This can help jump-start your fitness journey and make your workouts feel like a normal part of your daily routine.

It's a good idea to try and make it into the gym a few days a week, if possible. Here are three great beginner workouts for someone who can carve out a few gym visits per week.

Fit body guide pdf full how to#

While there's no set number of hours you need to spend working out each week, scheduling some extra time in the gym to learn where the different pieces of equipment are - and how to use them - can save you valuable time once you're there. That's awesome! Wondering what's next? It's time to create a beginner workout plan that can boost your confidence and prepare you for yourВ first few gymВ visits. OK, so you've decided to start working out, signed up at a fitness club, and packed your gym bag.