Do you want to start exercising but don't know where to begin? Or have you been working out for a while but feel like you're not seeing any progress? Look no further because this tutorial guide will introduce you to the 5 basic exercises that will help you get started on your fitness journey and achieve your fitness goals.
Many people struggle with figuring out what exercises to do, how often to do them, and what muscles they are targeting. This can lead to frustration, lack of motivation, and even injury. But fear not, this guide will provide you with all the information you need to know about what are the 5 basic exercises and how to perform them correctly.
What are the 5 basic exercises?
The 5 basic exercises are also known as compound exercises, which means they work multiple muscle groups at the same time. They are:
- Squats
- Deadlifts
- Bench Press
- Overhead Press
- Pull-Ups/Chin-Ups
These exercises are fundamental to building strength, improving posture, and increasing overall fitness. They are also great for beginners because they are simple to learn, require minimal equipment, and can be modified to suit different fitness levels.
My Personal Experience with the 5 basic exercises
When I first started working out, I was intimidated by the gym and didn't know what exercises to do. But once I learned how to do the 5 basic exercises properly, I felt more confident and motivated to push myself harder. I started seeing results within a few weeks, and it was a great feeling to know that I was getting stronger and healthier.
My favorite exercise out of the 5 basic exercises is the squat because it targets multiple muscle groups in the lower body, including the glutes, quads, and hamstrings. It also helps improve mobility and balance, which are essential for overall fitness.
How to perform the 5 basic exercises correctly
Squats
To perform a squat, stand with your feet shoulder-width apart, toes pointing slightly outward. Brace your core and keep your chest up as you lower your hips back and down as if you were sitting in a chair. Keep your knees in line with your toes and lower yourself until your thighs are parallel to the ground. Push through your heels to return to the starting position. Repeat for 3-4 sets of 8-12 reps.
Deadlifts
Start with your feet shoulder-width apart, toes under the bar. Bend down and grab the bar with an overhand grip, hands shoulder-width apart. Keep your back straight and chest up as you lift the bar up to your hips. Lower the bar back down to the ground, keeping your back straight and core engaged. Repeat for 3-4 sets of 8-12 reps.
Bench Press
Lie down on a bench with your feet flat on the ground. Grab the bar with your hands slightly wider than shoulder-width apart. Lower the bar down to your chest, keeping your elbows tucked in. Push the bar back up until your arms are fully extended. Repeat for 3-4 sets of 8-12 reps.
Overhead Press
Start with the bar on your shoulders, hands slightly wider than shoulder-width apart. Push the bar up overhead until your arms are fully extended. Lower the bar back down to your shoulders. Repeat for 3-4 sets of 8-12 reps.
Pull-Ups/Chin-Ups
Grab a pull-up bar with an overhand grip for pull-ups or an underhand grip for chin-ups. Hang with your arms fully extended. Pull your body up towards the bar until your chin is above the bar. Lower yourself back down to the starting position. Repeat for 3-4 sets of 8-12 reps.
Question and Answer
Q: Do I need any equipment to perform the 5 basic exercises?
A: You will need a barbell and weights for squats, deadlifts, bench press, and overhead press. Pull-ups/chin-ups can be performed using a pull-up bar or a suspension trainer.
Q: Can I do the 5 basic exercises every day?
A: It's important to give your muscles time to rest and recover, so it's not recommended to do the 5 basic exercises every day. Aim for 2-3 workouts per week, with at least one day of rest in between.
Q: Are the 5 basic exercises suitable for beginners?
A: Yes, the 5 basic exercises are great for beginners because they are simple to learn, require minimal equipment, and can be modified to suit different fitness levels.
Q: How long does it take to see results from the 5 basic exercises?
A: Results vary depending on your fitness level, diet, and consistency. However, with regular exercise and a healthy diet, you can expect to see results within a few weeks to a few months.
Conclusion of 5 Basic Exercises
The 5 basic exercises are fundamental to building strength, improving posture, and increasing overall fitness. By incorporating these exercises into your workout routine, you can achieve your fitness goals and feel confident and motivated to continue on your fitness journey. Remember to always prioritize proper form and technique, and to listen to your body to avoid injury.
