a friend recently asked us which moves are best for beginners to practice. My answer is that there is no best movement, only the right one, and of course, there is no one movement long enough to work the whole body. But we recommend that beginners do more compound movements, which are essential for building muscle, and the great thing about these movements is that they allow you to attack multiple major muscle groups with one movement; ultimately saving time and energy that can be used in other areas of your life.
now as a beginner, you can't use push-ups all the time because it has a limited effect. Fitness is about training balance! Some of the movements can be a bit intimidating. Because you are dealing with more than one body part at a time, it can be difficult to coordinate if you lack coordination and body hold. You end up looking out of tune or hurting yourself.
So, as a fitness enthusiast, it's more natural to start getting scared when you walk past gym equipment or tools. Because we've all been there and you're a beginner, it's okay, this is the path you have to go through to eventually build out the body you want. The secret to conquering the free weight zone is of course to start with light weights, build confidence and become familiar with the movement itself.
here are five important steps that may seem difficult at first, but with the right instruction can be mastered in no time. Pay attention to these steps and remember that the form of the movement is the most important thing to protect you from injury. Making progress in the gym requires a methodical approach, starting from scratch. If you want to make lasting gains, the rule is simple: Don't skip steps; otherwise, you could lose your balance and end up with an injury.
1. Deep squats
ask most fitness veterans and they'll all agree that deep squats work! It's the easy movement to produce results, but it's also one of the most intimidating times when done correctly. The most commonly used weighted deep squat is the back of the neck deep squat. Other deep squats are also good movements.
When you are ready to try this king of leg movements on your own, make sure you follow these 10 rules.
1. Start with an empty barbell and get the correct form of the movement. Remember, form is the most important thing. Once you are comfortable with the movement, you can gradually increase the load.
2. Keep the barbell set below your shoulders so that you can easily remove the set.
3, make sure the barbell is placed on your upper back and not racked on your neck.
4, remember to squeeze your shoulder blades together to keep your chest up and support the load on your back. This will make the movement more comfortable.
5. Place your hands shoulder-width apart on the barbell and squeeze the barbell outwards with your hands to make your upper body more tense.
6. Place your feet at a comfortable width (this may need to be determined beforehand with a few self-weight movements).
7. Inhale, hold, then squat down - keeping your heels on the floor at all times, extend your knees and allow your hips to sit down. Try to keep 8. Keep your torso straight and concentrate on keeping your jaw tight.
9, keeping it tight and driving your body through your feet, exhale as you approach the top of the movement again.
10 use lower reps (5-6 reps per set) to ensure quality.
Note: If these techniques are making it difficult for you, going through some easier movements will make the behind-the-neck squat slightly easier. Kettlebell goblet squats are a good option to help with a high spine and complete a good movement.
2. Hard pulls
many people are afraid of hard pulls for the reason that they are too heavy and prone to injury and they are bad for your back, right?
The truth is that any movement can be bad for your body if done incorrectly. Fortunately, you can learn to do it the right way.
As you may have learned from the deep squat, there are many compound movements like this where the key is to protect the spine at all costs, so the way you set up will help with this, while also allowing the barbell to move in a straight line from top to bottom (this is the way to use strength and leverage to your advantage).
In a traditional hard pull, the feet should be kept hip-width apart and the laces must always be positioned under the barbell.
Place your hands on the barbell on the outside of your calves and squeeze your chest up high. This will help to keep the back straight and the back of the body taut.
place your heels firmly on the floor and take a deep breath in.
Next, contract your gluteus maximus, pull up on the barbell and stand up.
Focus your attention on the floor in front of you and always take care to keep your chin in a natural position.
Keep your body tight during the descent. Do not relax - that will hurt your back.
As you lower the bar to the floor, push your hips back and 'drag' the bar down to your legs.
If the traditional barbell pull is too difficult, it may be easier for you to get the correct back position by doing the sumo pull in a medium standing position first.
3. Bench press
now onto the favourite move of most fitness enthusiasts - the bench press. Yes, we all love the bench press because we love the feeling of it, but it is important to know that the dangerous force exhaustion bench press has caused some fitness enthusiasts to get injured. This is a good place to remind fitness enthusiasts to train mentally, train effectively and be safe first.
a safe bench press comes from the correct starting position for the bench length.
1. Pull your shoulder blades back so that they are anchored to the bench. The back forms a distinct arch. There must be a clear gap between your back and the bench.
2. Keep your feet close together. Bend your knees to 90 degrees.
3. Hold the barbell with your hands at a distance that should make the elbow angle no more than 90° when the barbell touches your chest downwards. The shoulders will be more comfortable with a narrower angle of the hands.
4. When lowering the barbell, ensure that your forearms are perpendicular to the underside of the barbell, forming a vertical line with the floor.
5. Exhale as you lift the barbell and lower as you inhale.
6. Remember to apply force to all body parts. Lean your butt firmly on the bench and put your feet on the floor with each push-up. This will help increase the intensity of the exercise.
4. Pull-ups
apart from push-ups, the first fitness action that many fitness enthusiasts come into contact with is the pull-up, but many fitness enthusiasts are getting worse at doing pull-ups.
To be honest, it is wrong to say that most beginners are intimidated by pull-ups. Because they are done mainly with body weight and a bar, they are an easy to do and regularly practiced movement for many people. Unfortunately, it is also one of the most commonly performed incorrect movements in the gym, and poor form is what causes you to be intimidated.
Having said that, it's worth mentioning that it all boils down to how you initiate the movement. Most people who do pull-ups want to progress in both muscle and strength. But they don't use their back muscles as the main driver, and many even just do half the movement.
for the latissimus dorsi to be trained properly as it should be, these three things must be done.
1. The scapulae must move inwards and downwards, and they must do so.
2. The chest is lifted towards the barbell.
3, the elbows must be bent as far as possible to allow the body to complete the movement.
This is more challenging than it looks, and correct pull-ups will make the gym goers who are used to using bad form more effective. So you don't want to do them for the sake of more reps, start the movement conservatively from the shoulder blades.
Once you start doing pull-ups, complete all three points, pulling your eyes above the bar. Don't force yourself to do 10-15 reps, but split them into sets. If you can't do a set with more reps, e.g. 5 sets of 15 reps, do fewer reps and more sets e.g. 15 sets of 5 reps. This will maintain the quality of the movement.
5. Overhead presses
if you are just starting to work out, you will most likely not see many examples of correct overhead presses. The reason for this is simple: Even experienced lifters will avoid this movement because it is difficult. But you shouldn't be discouraged. Here is the tutorial.
1. Set the barbell at the height you would use for a deep squat (slightly below shoulder height).
2. Hold the barbell firmly, with your hands gripping wider than shoulder-width apart. The elbows should be facing down, just in front of the barbell. Step back, keeping your feet hip-width apart.
3. Keep your body taut. Even with the barbell resting on your collarbone, both your abs and gluteus maximus should be engaged. Take a deep breath and push the weight directly overhead. Aim for your nose as you push the barbell upwards, but don't hit it.
4. Once the barbell is over the head, drive the face forward. The biceps should be aligned with the ears, not in front of the head. Exhale as the barbell is pushed near the top.
5. Don't let your back arch too much as the barbell reaches the top of your head. Do this by engaging the gluteus maximus and abdominal muscles.
6. Lower the barbell slowly to the collarbone and repeat.
Keeping the reps low (5-10) will help maintain good form.
there are so many benefits of compound movements that have an irreplaceable effect on all muscle development and muscle balance, and both beginners and experienced bodybuilders treat compound movements as a priority.