MACFit trainers prepared the 'Total Body Workout' program for those who want to make the most of their time in the gym. "Total Body Workout", which is a suitable program for those who are new to sports as well as those who do regular training, works all the muscles and provides both a balanced development of the body and effective results in a short time. Here is a full body workout in seven steps:
push Up
It exercises the chest, front shoulder, back arm and abdominal muscles isometrically.
How to do the move: Take a push-up position with your hands at chest level. Lower your body until your elbows are 90 degrees, then raise your body to the angle you straighten your arm without locking the elbows. Repeat three times, 10-15 seconds, 45-60 seconds rest between each set.
Important points: Position of hands should be at chest level. Don't get so low that your elbows are below 90 degrees. Keep the spine straight, ears, shoulder, hip and knee should be in the same line when viewed from the side. Do not bring the hips lower or higher.
Wide Grip Lat Pulldown
It works the back and arm muscles.
How to move: Grasp the equipment in a position two palms wide from shoulder width. Keep your torso back while maintaining a neutral position in your waist area. Lift the weight by bringing the equipment up to chin level, move the equipment upwards and lower the weight. Repeat three times, 10-15 seconds, 45-60 seconds rest between each set.
Important points: Maintain the position of the spine and the position of the scapula during the movement. Don't lower the weight below the chin. When you put the weight up, keep carrying the load with your muscles, so your shoulder blades don't move up.
Close Grip Seated Cable Row
It works the back and arm muscles.
How to make the move: Place your feet on the support points. Keep your knees bent slightly and your waist in a neutral position. Lift the weight by bringing the equipment closer to your body, and lower the weight by moving it away from your body. Repeat 10-15 seconds three times, rest 45-60 seconds between each set.
Points to note: When you bring the weight closer, do not let your elbows cross your body backwards. When you take the weight away, keep carrying the weight with your muscles, don't stretch your arms too far forward. Have your shoulder blades below and behind. Maintain the position of your spine throughout the movement. Do not move your upper body back and forth while doing the movement.
Standing Dumbbell Side Lateral Raise
It exercises the shoulder muscles.
Performing the movement: Stand with your feet shoulder-width apart. Raise and lower the dummies sideways to shoulder level, with the elbows bent slightly in front of the body of the hands. Repeat 10-15 seconds three times, rest 45-60 seconds between each set.
Points to note: Keep your shoulder blades at the back and down, maintain this position throughout the movement. Keep your elbows slightly bent, maintaining this position throughout the movement. Keep your waist and neck position neutral throughout the movement.
Horizontal Leg Press
It works the upper leg and butt muscles.
How to do the movement: Sit on the horizontal leg press machine. Place your feet on the platform, shoulder-width apart, with your toes slightly outward. Push the weight away from yourself, bring the weight back in a controlled manner and end the movement. Repeat 10-15 seconds three times, rest 45-60 seconds between each set.
Points to note: Take a position in the starting position by maintaining a neutral posture of your waist. Don't lock your knees where you take the weight away. Do not move your knees inward towards each other while doing the movement.
Lying Leg Curl
It works the back leg and calf muscles.
How to perform the move: Lie face down on the Lying leg curl machine. With the knee slightly bent, the point where the hind leg muscles begin to bear the load is the starting point of the movement. Lift the weight towards you slightly above the knee line, return to the starting position. Repeat 10-15 seconds three times, rest 45-60 seconds between each set.
Important points: When the weight is lowered, the knee joint is not straight. Take the weight down at a slow pace in a controlled manner. Maintain spine position.
Plank
It works the abdominal muscles.
Performing the Movement: Using your feet as a support point with the elbow just below your shoulder, lift your body off the ground and wait against time. When viewed from the side, keep your hips, shoulders and ears in the same line. Repeat for 20-60 seconds three times, rest 45-60 seconds between each set.
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