Recommendations for the beginners
In the lower section we proved the recommendation program to start your gym workouts. For the best result please consult the trainer!
Men
| Exercise | Duration/ reps |
||
| Warm-up on an exercise bike | 10 min | ||
| Leg press | 3×12-15 | ||
| Leg extension | 3×12-15 | ||
| Leg curl | 3×12-15 | ||
| Abductor exercise | 3×12-15 | ||
| Adductor exercise | 3×12-15 | ||
| Chest press | 3×12-15 | ||
| Butterfly machine | 3×12-15 | ||
| Arm extension | 3×12-15 | ||
| Pulling towards the waist | 3×12-15 | ||
| Back extension on a bench | 3×12-15 | ||
| Abdominal exercises | 3×12-15 |
Women
| Exercise | Duration/reps | ||
| Warm up on the rowing machine | 10 min | ||
| Chest press | 3×10–12 | ||
| Butterfly machine | 3×10–12 | ||
| Arm extension | 3×10–12 | ||
| Front pulldown | 3×10–12 | ||
| Arm curl | 3×10–12 | ||
| Leg press | 3×10–12 | ||
| Leg curl | 3×10–12 | ||
| Calf machine | 3×10–12 | ||
| Back extension on a bench | 3×10–12 | ||
| Abdominal exercises | 3×10-12 |
After the workout, it is important to perform 8-10 minutes of stretching or relaxing exercises for the muscle groups which worked the most during the training. We definitely recommend trying the effective massaging foam roller that helps the muscles to recover after training. Also, special attention must be paid to the tense and shortened muscles. You have to consciously train the areas where previous injuries or traumas have occurred. To devise an individual workout program according to your needs please choose your Personal Trainer.
We wish you successful workouts!