How To Do Gym Workout For Beginners? - PowerPoint PPT Presentation

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How To Do Gym Workout For Beginners?

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If you are new to working out, or if you've been slacking on your gym routine lately. Want to start your workout journey but don't know where to begin, don't worry, check out our interesting presentation on gym workouts plan for beginners and get started. – PowerPoint PPT presentation

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Title: How To Do Gym Workout For Beginners?


1
Gym Workout for Beginners
  • How to do Gym Workout for Beginners?

Yuvaap 2022
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INTRODUCTION
If you have never ever stepped into a gym, then
it could turn out to be a scary place for you.
You might ponder over questions like what
machines are, how everybody uses them, are people
looking at me. Here we will discuss some
beginner-friendly gym workouts to keep your gym
fear away and finally get you started.
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GYM WORKOUT ROUTINE WEEK ONE
  • Week one will include light cardio and resistance
    training exercises
  • 1.  10 Minutes Cardio A ten-minute exercise on
    the treadmill to get your heart rate running
    while mobilizing your joint muscles is a good
    start for a body transformation workout
  • 2.  Resistance Training Dont try to show off
    strength by lifting heavy weights instantly. This
    could injure your body. Start with light weights,
    repeat the ten reps and wait for 60 seconds
    before you repeat the rep. The resistance
    training workout could be a blend of
  • Dumbbell lunges
  • Lat pull-down
  • Cable chest fly
  • Dumbbell shoulder press

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  • 3. HIIT Cardio Circuit High-Intensity Interval
    Training includes intervals of training
    consisting of a brief period of rest while
    putting the maximum effort during the burst of
    exercises. To name a few
  • Ten press-ups
  • Ten sit-ups
  • Ten burpees
  • 4. Stretching and Cooling Down
  • Stretching and cooling down are essential as part
    of a workout plan as it helps relax the muscles
    and avoid cramps and injury. It could feel
    similar to a gentle walk on the treadmill for 5
    minutes. 

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GYM WORKOUT ROUTINE WEEK TWO
  • As the second-week approaches, we will divide the
    accessible fat loss workout into upper and lower
    body exercises.
  • Upper Body Exercises
  • Lower Body Exercises

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Pushups
Shoulder Press
Single-Arm Dumbbell Row
Upper Body Exercises
  • Align your hips to the ground by placing
    your knees and making sure your back isnt
    curved. Lean forward with your arms once you are
    balanced. Repeat this ten times without taking
    extensive breaks.
  • Hold a dumbbell in your hands with an
    overhead grip. Keep the elbows at 90 degrees and
    push them over your head as you finish the biceps
    rep. It helps in maintaining your shoulder
    muscles, triceps, and core.
  • The single-arm dumbbell row workout best
    targets your back, triceps, and shoulder. It
    further improves your core stability while
    ensuring the smooth functioning of five muscle
    joints exercise. As a beginner, start with light
    weights and build your muscle strength. You can
    also ask your trainer to make it a part of your
    circuit training session.

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Split Squat Lunge
Glutes Bridges
Step-Ups
Lower Body Exercises
  • Lunge is all about placing one foot in
    front of the other at a distance of three feet,
    keeping toes in the same direction. Keep your
    shoulders back and chest up. Push through your
    front heel and straighten your back leg to reach
    out to the start position. Repeat this ten times
    and dont move forward.
  • Lie down on the floor mat with your feet
    flat and knees bent. Lift your hips and squeeze
    the glutes as you form the bridge position. Try
    to hold the position for one to ten seconds and
    then lower down on the floor. Repeat it 10 to 20
    times.
  • If you have a ledge or big box, then you
    can easily place one foot and rise. Keep
    repeating this until you feel a bit tired and
    rest for 20 seconds between the next rounds. It
    helps in keeping your body balanced and pumps up
    the leg muscles.

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GYM WORKOUT ROUTINE WEEK THREE
  • At the onset of week three, we can include 3
    kinds of exercises
  • Pull Exercises
  • Push Exercises
  • Leg Exercises
  • Push workouts include the triceps, shoulders, and
    chest. Pull activities include biceps and back
    exercises and leg workouts are all about
    hamstrings, calves, and quads.

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Pull Exercises
Exercises Sets and Reps
Barbells Curls 2 x 10 10 reps
Deadlifts 2 x 4     6 reps
Bent-Over Rows 2 x 10 10 reps
Close-Grip Chin-Ups 2 x 12 10 reps
Wide-Grip Cable Row 2 x 12 10 reps
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Push Exercises
Exercises Sets and Reps
Cable Pushdowns 2 x 10 15 reps
Flat Barbell Bench Press 2 x 8 12 reps
Standing Military Press 2 x 6 8 reps
Narrow Grip Dips 2 x 12 10 reps
Incline Dumbbell Press 3 x 10- 2 reps
Wide-Grip Upright Rows 3 x 12- 15 reps
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Leg Exercises
Exercises Sets and Reps
Leg Extensions 3 x 15-20 reps
Leg Press 4 x 6-8 reps
Squats 3 x 10-12 reps
Dumbbell Stiff-Legged Deadlift 4 x 12-15 reps
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GYM WORKOUT ROUTINE WEEK FOUR
In week four, the beginner becomes physically and
mentally ready for the full-fledged workout
plans. The fourth week must include one hardcore
exercise from the previous weeks. This ensures an
excellent muscle-building response without
affecting the recovery of muscles by not forcing
them to do heavy weight-lifting training. Body
workouts are a great way to ensure all muscles
are working smoothly in a group. In subsequent
slides, we will be discussing two full-body
workout plans for the fourth week. You can opt
for anyone.
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  • A PICTURE IS WORTH A THOUSAND WORDS

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Beginners Full Body Workout Plan One
Exercises Sets and Reps
Barbell Back Squats Four sets of 8 12
Bench Press (Dumbbell or Barbell) 4 sets of 8 12
Dumbbell Single-Arm Row 5 sets of 8 12
Overhead Press (Seated or Standing, Dumbbell or Barbell) 5 sets of 8 12 
Pull-Ups/Chin-Ups (use assistance if necessary machine or bands) 4 sets of 8 12
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Beginners Full Body Workout Plan Two
Exercises Sets and Reps
Romanian Deadlift 5 sets of 8 12
Barbell Bent-Over Row 4 sets of 8 12
Dumbbell Walking Lunges (or Barbell Reverse Lunges) 3 sets of 8 12
Lat Pulldown 4 sets of 8 12
Incline Bench Press (Dumbbell or Barbell) 5 sets of 8 12
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CONCLUSION
A combination of weekly exercises can help you in
strengthening muscles and can result in moving
you from beginner to intermediate training plan.
Keep track of the exercises you do and examine
your performance every week. No matter how small
that weight loss looks like it is still again
when you lose even an inch. You will soon notice
you have come a long way!
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Thanks!
Do you have any questions?
Send queries at contact_at_yuvaap.com Your Health
and Wellness Partner yuvaap.com
SOURCE Gym Workout for Beginners
Yuvaap 2022
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