First Day Exercies at Gym | Gym Me Pehle Din Kya Kare | Tips for beginners

 

Hi Guys! What’s up? Hope you are doing great. Today’s article is for all those people who have their first day at the Gym. And they are curious about “What exercises they should perform? What should be the correct techniques? We will cover all these questions in this article. So without wasting any more of your time, Let’s get started.

If it is your first day in the gym there are a lot of things you should keep in mind. You feel very motivated on your first day and curious at the same time. You might feel like doing a lot of things/exercises. But it shouldn’t be done. 

I would advise you to take suggestions from the trainer in your gym and ask them what exercises you should perform and how to start as it is your first day at the gym. But if there is no trainer, you need not worry about it. I am here to help you all out and I will tell you each and everything “How to start”.

Start with 1^st Exercise

The first thing to do when you enter the gym is

stretching

Stretching is important because before performing any exercise you want to read the muscle group to perform the exercise.

Secondly, you need to make sure that you are not suffering from any joint pain.

1. You need to start with stretching your neck. Rotate your neck 4-5 times anticlockwise, 4-5 times clockwise. Next for your shoulders. 5-6 times clockwise. 5-6 times anticlockwise. Next full circular rotation. 4-5 times front. 4-5 times opposite. This will let you know of any shoulder or neck pains you might be suffering from.

1. 1 Similar to wrists, 4-5 times clockwise. 4-5 times anticlockwise. While doing stretching you       should make sure that you are not suffering from any joint pain.

• Next, bring your feet together and rotate your waist 4-5 times clockwise. 4-5 times anticlockwise.

•  Next, widen your feet once more and slowly go down. Stretching your hamstrings a bit. Go down and bend and touch your right hand to left foot and left hand to right foot. Then do this 4-5 times.

•  After this take some back support like machine support and just pull your knees up. Try to do your maximum (as much as you can). Just hold it there and count till three, Relax. Hold your other knee. Count three and relax. Repeat three to four times with each leg.

•  Now using the same machine or anything else, take some support because it is your first day and you might face some balancing issues. Now hold your toes behind. 

No need to stretch a lot, Just hold and count 1, 2, 3. Repeat with the other leg and just hold it and count 1, 2, 3. 3-4 times with each leg. With this, your full body stretching will be completed.

Time:

If you want to know how much time should all of this take? It will take you 5-8 minutes to do stretching.

Now we will move to all the next exercises that you should perform.

2^nd  Exercise

After stretching the first exercise you need to perform is

 

push-ups

Push-ups are a very useful exercise for your upper body development and this is the most important exercise you should do if it is your first day in the gym. 

Generally, people perform push-ups holding their bodies on their hands and toes. But as it is your first day in the gym.

I would suggest you should not need to perform like that because let says you will perform 5-6 exercises, so you need to save energy for all of them. That’s why "I would suggest you perform push-ups with both your knees placed on the ground".

Cross both your knees behind and keep your hands like you would in a normal push-up. Slowly go down in a controlled way and come back up slowly. 

Whenever you come up, breathe out. “Target your chest muscle as it is the working muscle”. Slowly go down. Slowly back up and breathe out. Also, keep in mind that your back should be straight throughout and not bend inwards or outwards. 

I will not tell you about the number of repetitions here. Because if I say you need to do two sets of 15 reps or 2 sets of 20 reps and your strength is not that much and you are not able to perform that many repetitions. 

If you keep trying to do this too many then a lot of your energy will be used just for push-ups and you won't be able to perform further exercises very well. 

So perform according to your capacity, you can do 5, 7, or even 10. But according to the first day, you should do a maximum of 10, not more than that. And two sets more would be enough.

3rd Exercise

After push-ups, the next exercise that you need to perform is

lat pulldown

and in this exercise, target is to train your back muscle. Hold the grip a little wider than your shoulders. Pull slowly. Then release slowly. Whenever you release keep in mind that you cannot lift your shoulders too much. 

When you pull the bar, pull it completely, hold it for a second and try to squeeze your upper back and release it slowly. Breathe out when you pull. Also when you pull, you should not bend too much. Try to sit straight. Do it for max 5-8 minutes.

4^th Exercise

The next exercise which you need to perform is a

Flat bench dumbbell press (lay on a flat bench and hold dumbbells in your hands)

As it is your first day so along with knowing how to perform this exercise you need to know how to pick up the weight and how to keep it down. Before starting the exercise, you need to hold the dumbbells from the center and keep them on your thighs.

Now slowly lie down on the bench so that the dumbbells automatically come upon your chest. Now straighten both your hands and create an arch in your back. 

Bring down both the dumbbells slowly near the chest and push them back up slowly. Breathe out when you push the dumbbell up. 

In this exercise, you need to target your chest muscles. Also, when you bring the dumbbells down they should stay close to the chest. Your hands should not go outwards. 

While keeping them back, I have seen a lot of people release their dumbbells on the floor but this can cause strain on your shoulders. So now you need to bend your legs again. 

Slowly touch the dumbbells to your thighs and come back up again. Now keep the dumbbells down. Weight selection should be according to your strength.

A lot of people will tell you not to drink water when you exercise. But I will recommend that as you complete your sets, you can have 1-2 sips of water between the exercise. After 2-3 exercises of the upper body, now move to the legs.

5th exercise

For legs, the exercise which you need to perform is

Squats

My purpose of including it here is that it will help to create a very strong overall foundation for your strength training. I know it is your first day but I want your foundation to be strong from the very first day itself. So do not ignore this exercise.

Your feet should be shoulder-width apart. After that, you will straighten your hands and slowly sit down parallel to the ground. One thing you will keep in mind is that your knee should not cross your toe so you will sit. 

But you cannot keep your back bend, That has to be straight. Come back up slowly and breathe out. Again sit down. Back up. You don't have to go down too much, just parallel to the ground. This exercise will help you to develop your strength very strong.

6th Exercise

In the next exercise, You will train your biceps muscle. To train your muscle you have to select

Cable curls

To perform cable curls you will require a straight handle. The distance between your hands should be equal to your shoulder width. After that, before starting you will tighten your core and lift your chest up. 

Now lift the bar up to your maximum till the bar is not close to your chest. Then release it slowly. Whenever you lift the bar you need to breathe out.

 Keep in mind that whenever you release the bar you cannot bring your shoulders forward and while lifting you cannot bend your back. This means your body should be stiff and the only movement should be of your hands.

Conclusion

After performing these exercises do 2-3 minutes of stretching to cool down your body. Also, after performing these exercises you will face muscle soreness but it does not mean that you have done any wrong exercises. 

When you come the next day, your soreness will be a little less with each passing day, the muscle gets used to exercising, and your soreness would reduce.

I hope you all liked the article. I will be back soon with a more informational article like this. Keep visiting us for daily fitness-related tips. Thank you so much for your love and support. See you guys.