All of us in the gym had a start. At first it is difficult, even in the information age, to know which exercises may be more convenient for us to start with and which may not.
In this article we are going to explain seven strength exercises for each muscle group. With these exercises alone, you could carry out a full-body workout that will ensure you work every major muscle group in your body.
goblet squat
We start with a very basic exercise for our quads and it is also one of the main movement patterns that we will have to learn: the knee dominants.
The fact of grabbing a dumbbell in front of our body facilitates the movement when lowering by allowing us to keep the torso more upright.
The important thing is to start the movement cdriving the hips back and down and immediately after accompanying with the knees, not the other way around.
Seated Leg Curl
Next we propose a machine exercise for our hamstrings: the seated leg curl.
We prefer this option over the machine version lying down, since doing it sitting down is superior in terms of stimulation. This is because the hamstrings are capable of both flexing the knee and extending the hip. When doing knee flexion while hip flexed, such as when sitting, the hamstrings at hip level are lengthened and this allows the withstand stress is much higher.
Fixed bar push-ups
If we move on to the upper body exercises, we have push-ups on a fixed bar as the main exercise for our chest, triceps and anterior deltoids.
We might have recommended bench press or dumbbell press, but for a beginner mastering push-ups is more suitable.
The fact of doing them on a fixed bar allows us to regulate the intensity of the exercise depending on the height at which we place the bar. The lower, the more difficult.
front raises
As an accessory exercise for our anterior deltoids we have the front raises. The direct alternative that we can perform at the time that we have a few sessions in the gym is the dumbbell shoulder press.
Two things are important in this movement:
- Maintain a slight bend in the elbow.
- Raise the weight up to 90-120 degreesthat is, up to the line parallel to the ground or a little more.
Low pulley rowing
As an exercise for our dorsal we propose rowing in low pulley. The dorsal is a muscle that mainly performs two functions:
- Shoulder adduction, i.e. bringing the arm closer to the body
- Shoulder extension, that is, bringing the arm back.
The low-pulley row primarily emphasizes shoulder extensionlike virtually all rowing, is why we include this movement pattern here.
chest pulls
In the chest pull, although some shoulder extension is also required, the main function highlighted here is to adduct the shoulder, that is, to bring the arms closer to the body.
As well as the oars further stimulate the innermost fibers and close to the dorsal column, the milestones they do the same with the most external and close to the shoulder.
lateral raises
Since the biceps have already received some stimulation from the rows and pulldowns and the triceps from the push-ups, we needed to include something direct for our lateral delts.
Lateral raises are the best exercise for this portion of the deltoids. Try the same as in the front raises keep your elbows slightly bent and raise your arms to 90-120 degrees.
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