4 September 2015 in Training, Workout

The back and the gym

Don’t be afraid of the gym. If you are wondering what type of workout to take up, where to enroll for training, think about going to the gym. It’s a place for everybody. There you can meet trainers and use proper equipment for various exercises. There is also a group of people whose presence may be motivating.

Don’t think about how you look, what experience you have. Think that exercising wisely, you will achieve your goals. Mistakes and small failures will probably happen. So what? Accept them with a smile. And carry on with the job. Your determination will arouse respect.

In a gym, as you always should, start from a warm-up. 10-15 minutes of cardio, you can use a treadmill, stepper, rowing machine, exercise bike. If you are overweight, if you have already started exercising – your warm-up should be longer and of less intensive. Next, do some stretching for a few minutes: bends (side bends as well), head, arms and legs circles, swings.
After the warm-up you can start doing proper exercises. Always work on large groups of muscles, but remember about balancing your exercises: if you work on your abs, do some exercises on your back.
Finish your workout with stretching, you may do some cardio before stretching.

Sample exercises on back muscles:
Sit facing a leverage machine with a pronated wide grip. Block your knees under the rollers. Pull down the bar to your chest with a deep breath. Your chest is slightly stuck out and shoulders pushed back. While breathing out, return to the starting position. Adjust the weight to your abilities.

This exercise helps us to maintain correct posture. And correct posture is not only healthy, but also beautiful. 🙂