Intro:
Gym ki first time velladam ante konchem nervous feel avvachu. Kani right workouts ni choose cheste, results fast ga kanipistayi. Ikkada miku beginners kosam 5 simple and effective gym workouts chepthunna – muscle build, fat burn, stamina improve cheyyadam kosam.
1. Treadmill Walking / Running - Warm-Up King
Gym lo entry chesaka first cheyyali ante treadmill meeda walk/run cheyyadam.
.png "Treadmill Walking / Running")
Ela cheyyali?
- 5 minutes slow walk
- 5 minutes moderate jogging
- Incline mode vadadam valla fat burn ekkuva avutundi.
Time: 10-15 mins
Benefits: Cardio fitness, stamina boost, warm-up
2. Lat Pulldown - Back & Arms Strength
Idi upper body lo back muscles and arms ni strengthen cheyyadaniki best machine.
.png "Lat Pulldown")
Ela cheyyali?
- Bench meeda kurchuni, bar ni shoulder width lo grip pettandi
- Slowly bar ni chest varaku theesukondi
- Control tho mallli release cheyyandi
Reps: 3 sets x 12 reps
Benefits: Back shaping, biceps toning
3. Chest Press - Build Chest Muscles
Flat bench meeda chest press cheyyadam valla upper body strength perigipothundi.
.png "Chest Press")
Ela cheyyali?
- Bench paina padukuni, dumbbells or barbell ni chest varaku teesukoni push cheyyandi
- Slowly lower cheyyadam important
Reps: 3 sets x 10 reps
Benefits: Chest muscle strength, shoulder stability
4. Leg Press - Lower Body Builder
Leg press machine lo legs tho push cheyyadam valla thighs, calves, glutes work out avutayi.
Ela cheyyali?
- Machine lo padukoni, feet shoulder-width lo petti
- Platform ni push cheyyandi and control tho release cheyyandi
Reps: 3 sets x 12 reps
Benefits: Leg strength, muscle tone
5. Plank or Cable Crunch - Core Workout
Abs kosam simple plank or cable crunch use cheyyachu.
Plank: Elbows and toes meda balance avvali
Cable Crunch: Machine lo kneel chesi rope ni pull cheyyadam
Plank Time: 30 secs
Crunches: 3 sets x 15 rep
Benefits: Abs definition, core strength
Beginner Tips:
- Trainer ni consult cheyyandi before starting
- Light weights tho start cheyyandi and slowly increase cheyyandi
- Hydrate avvadam important
- Proper form maintain cheyyadam injury ni avoid chestundi
Conclusion:
Gym ante only heavy weights kaadu. Right workouts tho beginners kuda safe ga start cheyyavachu. Discipline and patience tho fitness goals reach avvachu.
Start your gym journey today, your body will thank you tomorrow!
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