HELP for first time at the gym???!!!?!
Question: HELP for first time at the gym!?!?!?!!!!?
I just got a gym membership at 12th Street Gym in Philly and it will be my first time ever inside a gym and working out!. I am a dancer, and am already sort of toned, but I really want to tone my hips, butt, and thighs, and get more muscular arms and something close to a six pack for the school year (I'm a dance major)!. What kind of exercises should I do and what kind of classes should I take!? (Pretty much, I wanna look like this http://www!.omahaperformingarts!.org/post/!.!.!. )Www@Answer-Health@Com
Answers:
Alright, I'll list several exercises for each area you want to tone up!. Feel free to email me (pepperpads@yahoo!.com) if you have any questions or comments ^!.^
Arms:
Bench press
-Make sure you have a spotter for this!. If it is your first time and you do not have strong arms, only press the bar!. Do 2 reps of 12 with a minute of rest in between!. Remember to exhale when you press up and maintain slow and steady movements!. Later, when your arms become stronger, add 5 pounds of weight to each side of the bar and work your way up!.
Killer 21:
-Get a bar that has curves in it!. Place ten pound weights on each side!. Grip the bar where it curves!. Lean against a wall and lift the bar up, first lift 7 times from your thighs to your waist, then an additional 7 from your waist to your chest!. For the final 7, lift the bar all the way from your thighs to your chest!.
Dumbbell Curl:
-Sit down on a mat and grab an 8-15 lb weight, depending again on how strong you are!. Take one weight in one handand lift it from your thigh and curl it upwards until your arm is 90 degrees!. Repeat this 12 times than switch to the other hand and repeat!. Rest for one minute than repeat!.
I'm not quite sure what this one is called, but lay down on a mat or the floor!. Using the same dumbells, slowly lift both of them until they are above your head and clank them together, than slowly lower them back down!. Repeat this 12 times, rest for one minute, and repeat again!.
Core:
Inclined Crunch
-In your gym, there should be what looks like a slanted mat about two feet off the floor!. This is used for the inclined crunch!. With your feet dangling over the highest point and your head facing the bottom, do 50 crunches and rest, then repeat!.
Russian Twist
-Take a 10-20 lb weight that would normally be put on a bar and hold it in both hands!. Slowly twist your body to the left until you are facing sideways (including moving your hands and weight with your body, your lower body should not move), hold, twist back to the center, twist your body to the right, hold, and twist back to the center!. Do this 20 times, rest for a minute, and repeat!. This also works your upper arm muscles!.
Lower Body:
Weighted Lunge
-Using two ten pound weights that would normally be put on a bar, hold them in both hands and simply do a controlled lunge!. Do this 20 times, rest for a minute, and repeat!.
Weighted Step Up
-In your gym, there should be several stools!. Choosing your either the lower or higher (there is no difference, you get the same workout from both), hold the same weights from the weighted lunge and step up onto the stool, holding one leg up off the ground!. Hold for about 5 seconds, come down, and repeat, but this time standing on the opposite leg!. Repeat this about 15 times, rest for a minute, and repeat!.
Leg Extension
-Look for an odd looking chair in your gym!. It should have a sort of bar over the seat with two handles sticking out of it, and a pile of weights next to it!. Make yourself situated in the chair and find the weights next to it!. Inside one of the holes in the weights should be a sort of hook, remove it and put the hook in the circle next to the amount of weight you want to put on your legs!. (The lb should be put on each individual weight) Make sure the hook is in tightly, trust me, not fun if that gets loose!. Put your legs under the bar near the foot of the chair!. Very slowly, lift your legs up until they are fully extended, then slowly lower them!. Repeat this 30 times, take a 2 minute break, and repeat!.
I would also run on the treadmill for about 15 minutes to keep up with cardio or go on a bike for 30 minutes!.
For classes you can take, I would just take Pilates!. It's a great way to stay limber and strengthens certain muscles in your core that are hard to work in excercises!.
I hope this helped you <3Www@Answer-Health@Com
Arms:
Bench press
-Make sure you have a spotter for this!. If it is your first time and you do not have strong arms, only press the bar!. Do 2 reps of 12 with a minute of rest in between!. Remember to exhale when you press up and maintain slow and steady movements!. Later, when your arms become stronger, add 5 pounds of weight to each side of the bar and work your way up!.
Killer 21:
-Get a bar that has curves in it!. Place ten pound weights on each side!. Grip the bar where it curves!. Lean against a wall and lift the bar up, first lift 7 times from your thighs to your waist, then an additional 7 from your waist to your chest!. For the final 7, lift the bar all the way from your thighs to your chest!.
Dumbbell Curl:
-Sit down on a mat and grab an 8-15 lb weight, depending again on how strong you are!. Take one weight in one handand lift it from your thigh and curl it upwards until your arm is 90 degrees!. Repeat this 12 times than switch to the other hand and repeat!. Rest for one minute than repeat!.
I'm not quite sure what this one is called, but lay down on a mat or the floor!. Using the same dumbells, slowly lift both of them until they are above your head and clank them together, than slowly lower them back down!. Repeat this 12 times, rest for one minute, and repeat again!.
Core:
Inclined Crunch
-In your gym, there should be what looks like a slanted mat about two feet off the floor!. This is used for the inclined crunch!. With your feet dangling over the highest point and your head facing the bottom, do 50 crunches and rest, then repeat!.
Russian Twist
-Take a 10-20 lb weight that would normally be put on a bar and hold it in both hands!. Slowly twist your body to the left until you are facing sideways (including moving your hands and weight with your body, your lower body should not move), hold, twist back to the center, twist your body to the right, hold, and twist back to the center!. Do this 20 times, rest for a minute, and repeat!. This also works your upper arm muscles!.
Lower Body:
Weighted Lunge
-Using two ten pound weights that would normally be put on a bar, hold them in both hands and simply do a controlled lunge!. Do this 20 times, rest for a minute, and repeat!.
Weighted Step Up
-In your gym, there should be several stools!. Choosing your either the lower or higher (there is no difference, you get the same workout from both), hold the same weights from the weighted lunge and step up onto the stool, holding one leg up off the ground!. Hold for about 5 seconds, come down, and repeat, but this time standing on the opposite leg!. Repeat this about 15 times, rest for a minute, and repeat!.
Leg Extension
-Look for an odd looking chair in your gym!. It should have a sort of bar over the seat with two handles sticking out of it, and a pile of weights next to it!. Make yourself situated in the chair and find the weights next to it!. Inside one of the holes in the weights should be a sort of hook, remove it and put the hook in the circle next to the amount of weight you want to put on your legs!. (The lb should be put on each individual weight) Make sure the hook is in tightly, trust me, not fun if that gets loose!. Put your legs under the bar near the foot of the chair!. Very slowly, lift your legs up until they are fully extended, then slowly lower them!. Repeat this 30 times, take a 2 minute break, and repeat!.
I would also run on the treadmill for about 15 minutes to keep up with cardio or go on a bike for 30 minutes!.
For classes you can take, I would just take Pilates!. It's a great way to stay limber and strengthens certain muscles in your core that are hard to work in excercises!.
I hope this helped you <3Www@Answer-Health@Com
first of all!.!.!.!.i woudn't tell ppl where you're going (exactly with address)!.
umm!. secondly, most gyms have orientation sessions, as well as personal trainers!.Www@Answer-Health@Com
umm!. secondly, most gyms have orientation sessions, as well as personal trainers!.Www@Answer-Health@Com
Run!. And do sit ups!.Www@Answer-Health@Com
take my advice, don't do squats or leg presses! they turn ur butt into a square shape!.!.!. like a man buttWww@Answer-Health@Com
too look like that use everything :p
maybe u should start with more realistic goals!.
itll help u achieve goals longer n not want to give up!.
Cardio classes are good for all muscles in ur body!.
Lot of situps and stuff like that will work the abs!.
For arms and butt and legs just do a lot of weight training!.
When u go to the gym!. Ask someone who works there!.
Im sure theyd like to help u!. thats why theyre there :)
goodluckWww@Answer-Health@Com
maybe u should start with more realistic goals!.
itll help u achieve goals longer n not want to give up!.
Cardio classes are good for all muscles in ur body!.
Lot of situps and stuff like that will work the abs!.
For arms and butt and legs just do a lot of weight training!.
When u go to the gym!. Ask someone who works there!.
Im sure theyd like to help u!. thats why theyre there :)
goodluckWww@Answer-Health@Com