Beginners’ Four Fundamental Movements How To Build Muscle

Going to the gym for the first time? Are you having second thoughts because you have no idea what you need to do on how to build muscle? Then try these beginners’ four fundamental movements on how to build muscle. 

 

 

When trying to build some muscle most people stop because they have this mentality that results will be difficult to achieve and that the trainings would be complicated. This article will be your guide or eye opener that building muscles can be done with basics exercises together with proper amount of work and recovery.

Begin with a squat. Even if it is considered by many as a leg exercise but actually it is a full body movement that works with every muscle group in your body. It is the most useful exercise you can do when it comes to strength training. According to Amanda Woerner from dailyburn.com it is a basic move everyone should master.

 

You can start with your body weight or with a barbell on the support of a power rack at about your shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack. Letting it roll toward your fingers-this is where it should rest throughout the exercise. Squat as low as you can and then drive with your legs to return to the starting position.

Next would be glute bridge chest exercise. This exercise works with your hamstrings, glutes and chest.  Start on your back with your knees bent and your feet hip distance apart while holding weights by your chest. Then squeeze your glutes as you push your pelvis towards the ceiling, coming into abridge. You must keep your ribs aligned with your pelvis. While holding the bridge, press the weights to the ceiling directly above your shoulders for a total of 12 reps. then you can lower your pelvis down to the mat to complete the set.

 

Third on the list would be dumbbell triceps extension. This workout focuses on the triceps equally as it involves holding weights in your both hands and extending your arms over your head. In this exercise, your abs should be kept engaged to avoid arching your back. For this exercise you need to use a seat or weight bench with an adjustable seat to provide support to your back. It is advisable to start with light weights. Sit on a bench and holding the dumbbell with both hands; carefully lower it behind your head.

While lowering the weight, ensure that it is even with the lower part of the back of your head. The weight should not fall too far to cause over-exertion on the triceps during this exercise. Raise the dumbbell back to extend your arms and repeat for 1-3 sets of 10 to 16 repetitions.

Last on the list would be single-arm dumbbell row. A beginner level exercise on how to build muscle that targets your entire back. It also strengthens the chest muscles and triceps.  You can do single-arm dumbbell rows by using an exercise bench, box or a stability ball. Using bench or box is much better to lower the risk of being injured because the move needs proper balancing. Once you are warmed up, stand beside the exercise bench and place your left knee on the bench.

Bend over and place your left hand on the bench too. Grip your dumbbell in your right hand. Keep your right hand straight, palm inwards.  You have to pull the dumbbell towards your chest by bending your arm at the elbow. Keep your arm near your flank and the elbow pointing backward.  Lower the dumbbell back to the starting position. Do 2 sets of 12 repetitions each side. You have to get it all right for it to really work for you.