Mix Exercise for Beginners in Gym 2019

If you are a victim of gym-intimidation. so don't worry, we are here to help you. A massive 40  percent of Indian men state a fear of not knowing what they're doing as the major factor keeping them out of the gym. Learn the mix exercise for beginners in Gym 2019

Chest Fly Exercise (Butterfly)

First, We should start with chest fly exercise which gives an impact on our chest. It helps to develop our upper chest by carrying less weight. sometimes people think that "the more we carry the weight the better we develop our body" But they don't know the weight doesn't matter online the correct way to do the exercise is matter.

How to do?

• Set the weight which will you carry. I suggest the 3-4 plates are enough for beginners.
• Grip the vertical bar of the machine but focus first you only grip the left bar from the left hand with the help of right hand too.
• Then, Grip both bars and come into position now force the bar ahead from your hands and contract your chest muscles and make sure your hands are straight to your chest.

Lat Pulldown

After chest workout, you should take a break of 1-2 minute before starting another exercise.

Then start you back exercise with lat pulldown machine, this machine mainly focuses on your lower back segment and upper back too. This exercise works only when you do this slow not fast.

Shoulder Press Machine

It's time to grow shoulders. As you know that the above paragraphs are about chest and back muscles so in this short note you will learn about the shoulder press exercise. Yes, you need to use shoulder press machine to develop your should it is the third exercise in mix exercise for beginners in the gym 2019. It majorly focuses on the upper shoulder.

Seated Dumbell Curls

Sit on a bench, hold two dumbbells at arm's length and let them rest by your side. Use your bicep to curl the dumbbells up to your shoulders, then slowly lower them back down to your side and repeat.Sitting down removes the urge to use your back and hips to swing the dumbbell up from beside you. Not only does this protect you from injury but it also isolates the bicep and recruits as many muscle fibers as possible.

Tricep Exercise

Attach a rope handle to the high pulley of a cable station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.

Using a rope handle, instead of a bar, allows you to splay out your arms at the bottom of the rep. This adds a couple of inches to your range of motion and hits all three parts of the triceps for maximum muscle activation.

Note:-  Some people think that there is no leg and abs exercise in this article so here I am telling you the thighs and abs are not recommended to the beginners only these 5 exercises are good for the gym beginners.

Thank you for reading my article.