THE RIGHT WAY TO START UP IN A GYM IS BUILDING THE BASE STRONG LIKE FRESHERS SHOULD START WITH FREE-HAND EXERCISES LIKE CHINUPS,DIFFERENT TYPES OF PULL UPS ,PUSH UPS,CHAIN PULLINS,BARS,AND DEAD-LIFTS FRESHERS MUST PERFORM THIS EXCERCISES ATLEAST FOR SIX MONTHS SO THAT BEFORE GETTING INTO WEIGHT TRAINING THERE BODY ARE PREPARED FOR TAKING THE LOADS AND IT WILL HENCE REDUCE THE INJURY CHANCES AS THE BONES ARE BEING EXERCISED BEFORE TAKING THE BODY TO WEIGHT TRAINING.
THE RIGHT WAYS OF DOING THE THREE BASIC EXERCISES FOR FRESHERS FOR GAINING POWER AND MASS FOLLOW CAREFULLY :-
1- PULL UPS :- THIS IS THE MOST COMMON AND BEST OF BASIC EXERCISE IT HELPS YOU GROW YOUR BACK AND IT ALSO GROW MASS TENSION ON YOUR BICEP LEADING TO GROWTH OF YOUR BICEPS , NOW HOW TO DO IT CORRECTLY WATCH THE PICTURE AND FOLLOW INSTRUCTION .
THE FIRST THING TO DO IS GET TO YOUR PULL-UP STANDS AND TAKE YOUR GRIP WIDER FROM YOUR SHOULDER AS MUCH YOU CAN MANAGE WITH THEN MAKE YOUR LEGS LOCKS UPON EACH OTHER AS SHOWN IN PICTURE SO THAT YOU STAY BALANCED DURING THE REPITATIONS NOW PULL YOUR BODY UP WITH YOUR ARMS FORCE AND MAKE SURE YOUR CHEST TOUCH THE CHIN UP ROD THE MORE YOU TOUCH THE EFFECTIVE IT WILL WORK AND THEN RELEASE THE BODY DOWN AND WHILE PERFORMING THIS CHIN UP EXERCISES ALWAYS GO SLOW SO THAT THE MUSCLES YOU ARE WORKING FEELS EVERY REPITATION YOU ARE DOING !
2- PUSH UPS :- THIS EXCERCISE IS BEST MASS GAINING EXERCISE FOR YOUR BODY AND ALSO IT CREATES PRESSURE ON ALL OF YOUR FRONT BACK VISIBLE MUSCLES.A PUSH UP IS A CLATHENSIS EXCERCISE PERFORMED IN A PRONE POSITION BY KEEPING YOUR WEIGHT ON THE TOP OF YOUR ARMS AND RISING IT WITH YOUR ARMS FORCE !
AS YOU CAN SEE IN THE PICTURE THE RIGHT WAY OF DOING IT AND ALWAYS KEEP YOUR BACK STARIGHT WHILE PERFORMING PUSH-UPS IT HELP CREATING MORE PRESSURE AND STABLE FORM AND INVOLVEMENT OF UPPER BACK MUSCLES !!
3- DEAD-LIFTS :- THIS IS THE BEST POWER GAINING EXERCISE IN THE GYM. IN THIS AS YOU MAY KNOW YOU HAVE LIFT LOADED BARBELL FROM GROUND TP LEVEL OF YOUR HIPS ,IN THIS MANY FRESHERS MAKES MISTAKE SO I WILL GUIDE WITH PROPER WAY SEE PIC AND FOLLOW INSTRUCTION.
Form
Conventional deadlift: The deadlift can be broken down into three parts: The setup, the initial pull or drive, and the lockout.
Setup: When performing a deadlift, a lifter will set up in a position that eccentrically loads the gluteus maximus, minimus, biceps femoris, semitendinosus, and semimembranosus while the muscles of the lumbar contract isometrically in an effort to stabilize the spine.
Set up behind the bar with it touching or nearly touching the legs.
Begin by hinging at the hips and knees, setting one's weight predominantly in the heels while maintaining flat feet.
Spine stays long and straight as hips hinge back, taking care not to allow knees to track forward over one’s toes.
Gripping the bar either between the legs or on the outside, a lifter will depress their shoulders away from their ears in an effort to load the lats and generate force throughout their erectors.
Drive: The next section of the deadlift produces the highest amount of force. By pushing down through their heels while simultaneously pushing up and forward with their hips and maintaining depressed scapula and a long tense spine an individual can remain safe during this motion. This is considered the most difficult part of the entire movement due to the amount of work required to drive the bar off the ground initially.
Keep the muscles of the back contracted tightly in order to maintain a safe posture throughout the motion.
Drive up and forward with the hips and legs to stand erect and lift the bar.
Take a deep diaphragmatic breath and hold it in during the movement, thus creating an outward pressure on the core to further stabilize the lumbopelvic hip complex and core throughout the motion.
Lockout: The finish is the most critical aspect of the motion. This requires being totally erect with a neutral spine and forceful hip extension to engage the muscles of the lumbar spine and abdomen in unison with the glutes.
Finish by driving the hips completely into the bar and getting as tall as possible. Contract the glutes while shortening the rectus abdominus to finish the movement with the pelvis in a neutral position.
Contracting the glutes as well as the abdominal muscles is critical for low back health and safety.
Lowering the weight: Finishing a deadlift is simply performing these same steps in reverse order. As the muscles of the back and core must remain tight throughout the motion, one should simply hinge at the hips and knees to bring the weight down. Lowering their chest towards their knees while keeping the bar close is the safest way to ultimately complete the motion.
The stiff-legged deadlift is a variation whereby the knees are only slightly bent and not moved during the exercise
This three exercises if you start doing as a beginner and understand its importance then you will truely be having a good development in respect of other beginners you can feel it whenever you see yourself !!!
COMMENT IF YOU HAVE SUGGESTION OR QUESTION ..💃💃!