First day at gym for beginner is new journey. What should you take care First Day at Gym a lot of question arise in your mind.As how to start and where to start etc.Today i will tell you everything about it.first of all you have to like a certain time.And have to eat our food accordingly. so friends start a new beautiful journey .The truth is the gym is an awesome place to get stronger,fitter and improve your quality of life. sure, you can do that in a home gym but training around like minded individuals is excellent for motivation.However needs to be conquered if you are ever going to enjoy the benefits of training in a gym. Here are some quick fire tips and advice to help your first time at gym workout go smoothly

Warm-Up Before Exercise

Worm-up is the most important that the warm-up well done properly intense and concerned all parts of the body.In this way you can prepare yourself for any type of training hot muscles are less prone to injuries that may occur during exercising if we are not prepared for them or if we use the wrong technique.

A warm-up takes about 15 minutes.warmed -up muscles are more efficient and the major training exercises are easier to perform because the body is prepared for them.The primary purpose of a worm-up is to prepare the body for the rigorous demands for your workout.

This popular warm-up approach gets all the joints moving one at a time then all together talking the body through progressive movements that loosen and stretch your muscles.The following warm-up should be made intensively and considered as a workout.

Half jack warm-up

we talk about the half jack worm up exercise.There are many benefit of half jack warm up but here we can not share each and every benefit but here we provide the same benefit which you need to know.

The Half jack is the warm up exercise for your rescue you really need to do this

The half jack is done like another worm up exercise called the jumping jack but the benefit of this is that ever if you have rotate cuff injury and you feel jumping jack is not good for your situation, you can do this.Jumping jacks comes under the aerobic form of exercise if done speedily.

How to do half jack

Start this exercise by assuming a standing position bend you knees a little bit and jump.While jumping ensures your legs are extended to the side but do not allow your arms move overhead.

Land with your feet apart and your arm not lifted too much.Jump again and repeat this simultaneously.

Do these half jacks for about 10 times and do not jump too high.

The summary of how to do the half jacks is to jump with your feet wide and raise your hands till your should is on the same level with the elbow bent.Always return back to the starting position after your jump.

Hip Rotations

some People will call this exercise the hip circle.To start with extend your feet wide apart and your hands on your hips.

Try to push out your hips rotate the hips to the side ,front, back and finally to the center which was the starting point.if you are able to rotate the hips front back and sideways then you have completed one rotation.While doing the hip rotation warm up exercise,ensure that your hips are moving and just your waist or upper body.After one rotation take a full breath.

How to do hip rotations

Start the hip rotation slowly and build up the speed as your continue

You can just imagine you are inside a hula hoop.

Do this exercise 6-12 times on each side.

Spot Jogging

This is a simple but very effective warn up exercise that help before the workout. It is a very easy exercise routine and to get the best out of this exercise you must do it intensely.Spot jogging can be followed by main running exercise.

How to do spot jogging

Start by warming up with a light jog on the same position,Lift your feet only an inch or tow inches above ground level.

Then hop from one foot to another.Move your harms while you are jogging.The more the arms and the body are in action,The more calories you burn.Engaging your arms hopping will help burn more calories.

Its time you increase the tempo by lifting your knees higher,ensure your thighs are parallel to the ground while you lift your knees.This position is when you are doing the perfect spot jogging.

Reduce the intensity of the jogging when you are about to end the spot jogging warm up exercise.

Single Leg Hoop

How to do single leg hoop

just like the way you started the side ti side hoop,the single leg hoop is similar.

Stagger your feet and hold the hoop at the leg level for the leg you want to exercise.

Push the hoop as you did earlier and spin.

Repeat the process for the second leg too.

Hoops on the Spot

How to do hoops on the spot

This is a bit more complex compared to the side to side hoop and the single leg hoop.

The only thing you need to add is to ensure the hoop is done on the spot.

Hold the hoop at waist level and push off your hip or leg.

Bush forward and backward while maintaining the same positing.

Do this for few minutes,rest few seconds and repeat the process.

Stretching UP and Down

This is important to stretch up and down before the session.this part will help increase blood flow to the body.It increases the range of motion of the muscles.

How to do stretching up and down

To stretch and down,start form your head,move your head up down in a slow manner.

Do not stress your self by overstretching the joints. after the head,the neck is another point.

This is because we hardly exercise our neck.Incline your head forward up and down.

Avoid stretching your neck sideways without returning to the center at first.

A very good explanation of how to stretch up and done is to stand with your body and spine straight.

Another way to stretch up and down is to stand right and bend the body gently towards the back and return gently to the front,this stretching need to be done with care.

Repeat this procedure for a while and you are good.

You can also do this by standing straight.You then raise your elbow up and place your hands in the middle of your back.

Upper Body Twist

This is one of the most important warm up exercise before the workout.

How to do upper body twist

To do upper body twist assume the starting position and extend your feet shoulder wide apart.Then bend your arms.

Now start by turning your body hips and torso to the right.

Stay at that position for a while and them return back to the center.

Repeat what you did on the right side in the left side and also pause for a while before you return to the center.

While you are twisting inhale and you should exhale when you return to the center.

To get the best from warm up exercise repeat this 15 times on each side.This exercise makes your spine more flexible by stretching.

Final Words

In this article we discuss about First day at gym and what exercixse you can do. Here you will get some best exercise tips which you want.The role of the cool down exercise is to bring fresh blood into areas of your body where lactic acid needs to be remove.the cool down will help remove the lactic acid.Another benefit of the cool down is to speed up the rate at which your heart rate is brought down to resting pulse or resting heart rate safely.So friends i am sure at this points ,you will be able to carry out warm up exercise before work out.