Weight Loss Workout at the Gym
If you decided to lose weight, workout at the gym is the best option. We would like to tell you what may happen when you visit a gym first time.
Find an instruction manual explaining the right way to use all of the exercise equipment.
Each machine is good for certain muscles and some may really help you lose weight quickly and effectively.
Arm Slimming Exercises at the Gym
Sometimes looking in the mirror, you can see that your arms look really flabby. The only right solution for you is arm slimming exercises.
You can achieve your goal with a good workout for your arms.
Taking care of your arm muscles helps to improve arm shape and tone. Be aware that any arm exercises can be extremely hard for shoulders, so consult your doctor before going to a gym, especially if you have previously injured your shoulders. Let’s consider a few arm exercises with fitness equipment.
The exercise is focused upon the triceps workout.
The starting position – straight back and arms.
Take a breath and slowly bend your elbows up until arms are parallel with the floor, return to the starting position while exhaling.Elbows should be at a 90 degree angle while bending.
Keep the body straight. Do not lower too much to prevent any shoulder injuries. Complete 3 sets of 20 repetitions twice per week.
- French Push-Ups
The exercise targets the triceps muscles.
This exercise it can be performed seated or lying down on a bench with dumbbells.
The starting position – lying down on a bench holding dumbbells above your chest. Lock your shoulders, fold your elbows to raise the dumbbells up to your head and return back to the starting position. Repeat the exercise 15 to 30 times slowly.
- Triangle Push Ups
We continue to work out the triceps.
This push up is a close-handed exercise so the thumbs and forefingers of both hands form a triangle shape to help work out the triceps. Put your hands directly beneath your chest and keep your body straight throughout.
This exercise is believed to be one of the most effective triceps strengtheners, along with the bench dips.
- Bench Dips
A bench dip is a medium-intensity exercise to strengthen your triceps. Bench dips are quite simple to learn. Add bench dips to your workouts to tone and strengthen your arms.
Get the starting position: grip with your hands the edge of the bench. Put your hands onto the edge of the bench.
Your palms down, fingertips point towards the floor.
Use your arms to lift your butt off the bench. Gripping the edge of the bench while straightening your arms and extending your legs forward. This is the starting position.
Bending your elbows, slowly lower your body.
Hold for a second upon your upper arms are parallel to the floor. Keep your elbows pointing backwards, your forearms perpendicular to the floor. Push yourself back to the starting position, straightening your arms to slowly lift your torso.
This is one repetition of a bench dip. Make sure you keep your shoulders back and squared.
Firm Butt Exercises at the Gym
Many women dream of having a firm toned butt. What could be more appealing? Well-chosen exercises help build the perfect body.
- Firm buttocks: one legged squat
This exercise is useful because it involves all the muscles of the buttocks.
Stand right in front of a bench, and reach your left leg into the air. Slowly sit down onto the bench.
Squeeze your body while reaching your arms out forward. Return to the starting position. The exercise work out the lower muscles.
During the squat, the knee should be at a 90 degree angle. Complete 10 to 15 repetitions in 3 sets.
- Hyperextension: Firm Buttocks
The below exercise make the muscles of the buttocks firm as well.
Lie face down on a bench, keep your body straight, tuck your ankles securely under the footpads.
- Cross your arms on your chest.
This is the starting position.
Bend forward slowly while keeping your back flat until a slight stretch on the hamstrings.
Avoid rounding the back doing this exercise. Slowly raise your torso back to the starting position.
Do not pause at bottom of lift.
Complete 3-4 sets of 10-15 repetitions for each leg.
Leg Slimming Exercises at the Gym
You can get beautiful and shapely legs, using machines for longitudinal, lateral and gluteal muscles available at any gym.
- Exercises on such machines include weight training exercises for legs as well as weight lifting designed to strengthen the lower muscles.
You’ll become amazingly slimmer with 3 sets of 30 repetitions with 10-12 kg weights.
Doing Weight Loss Exercises at the Gym, pay attention to the following:
- The body needs a month to adapt to exercises, so start training at 20% of your maximum.
- Be flexible with recommended duration or number of repetitions. Better consult a coach. To select your individually load.
- To achieve successfully a slim shape goal, any sweets and fatty food should be banned, otherwise workout can be a complete waste of time.
- Weight loss from 1 to 4 kg per month is considered to be normal and natural.
- Get a good night sleep and a good rest.