Recommendations for the beginners
We have numbered the gym equipment at MyFitness clubs so you can find different machines more easily. In the lower section we proved the recommendation program to start your gym workouts. All the machines can be found at the gym accordingly to the number in the program. For the best result please consult the trainer!
|Warm up on the stationary bike||10 min||2|
|Seated leg press||3×12-15||25|
|Seated leg curls||3×12-15||29|
|Lying leg curls||3×12-15||33|
|Front pull downs||3×12-15||14|
|Back extension bench crunch||3×12-15||43|
|Warm up on the rowing machine||10 min||3|
|Lat pull downs||3×10–12||14|
|Lying leg curls||3×10–12||30|
|Back extension bench crunch||3×10–12||43|
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!