Follow these tips to make your exercises in gym more effective

Lucknow: Working out, is one of the most essential tasks in today's life. Engaged in their work all day long, somehow, people find time to sweat-out their extra kilos and make sure it become the habit. And what could be better than gym to regulate your body.

The gym can also be a place of great distress when the weights accidentally fall on your feet, or when you can’t continually lift your weight while doing a bench press or even when you accidentally turn the treadmill too fast to a point where you might fall off. So in this case, various gym precautions should be taken.

Things to Learn:

• Do exercise with proper form. Study your body language when you are working out.

  Feel the targeted muscle stretch and contract.

• The first five things you need to learn is:

  -Bench press.

  -Squat.

  -Deadlift..

  -Rows/ Pullups, chinups

  -Overhead press/ Military Press.

Leave ego and have patience:

• Leave your ego at the gym’s doorstep. If you lift with your ego you are not going to gain anything.
• Do not go for the heavy weights from the day 1.
• Use the weight you are comfortable with and then slowly increase them to put pressure on the muscles.
• Stop comparing yourself with other people in the gym. You are unique in your way.
• Do not expect immediate and fast results.
• Have patience, work hard and will achieve what you want.

Gym Advice:

• Do not take any advice from anyone except your personal trainer. who knows about you and trains you.
• Do your own exercise rather than receiving knowledge from the ‘bros’ in the gym.

Etiquette:

• Don't be a jerk.
• Do not leave weights where ever you want.
• Do not hijack the machines or any particular exercise stations and stand their talking to the bros without doing much.
• Remember one thing that you go gym to workout not to chit chat or make friends.

Rest and Recovery

• Give sufficient rest to the body.
• Eat good foods based on what your goals are i.e caloric deficit for weight loss, surplus for weight gain etc.
• Have a good warm up routine before you do the day’s workout.
• Have a good sleep.
• Keep your body hydrated.
• There are good days and bad days at the gym.
• Take it easy and have fun working out.