Nowadays, when I hit the gym, I have a set of moves that I track so I can see myself getting stronger and progressing.<\/p>\n
You may like<\/p>\n
I wanted to get an expert\u2019s opinion on what the three most important moves to practice are if you\u2019re new to working out, so I asked Krissy Cela.<\/p>\n
You might know her from her social accounts (she has over 3 million followers on Instagram alone), but she\u2019s also the co-founder of sportswear brand Oner Active<\/a> and an experienced trainer.<\/p>\n 1. Squat<\/p>\n How To Barbell Squat with Krissy Cela – YouTube Watch On <\/a><\/p>\n Sets: 3 Reps: 10<\/p>\n \u201cEveryone\u2019s got to do a squat,\u201d says Cela. \u201cStart with the bodyweight squat, then a dumbbell, then a barbell. It\u2019s a multi-joint and muscle movement, and it\u2019s great for your core, glutes\u2014everything!\u201d<\/p>\n This fundamental movement pattern is something we do every day, but it\u2019s easy to get wrong once you add load, so here are some step-by-step instructions.<\/p>\n Stand with your feet slightly wider than hip-width apart, toes pointing out slightly.Bend your knees and push your butt back to lower. Keep your knees tracking in the same direction as your toes and maintain an upright chest.When you\u2019re at your lowest comfortable point, push through your heels to stand back up.2. Deadlift<\/p>\n How To Deadlift With Krissy Cela – YouTube Watch On <\/a><\/p>\n Sets: 4-6 Reps: 6-12<\/p>\n \u201cDeadlifts are great for your back and strengthen your glutes,\u201d says Cela.<\/p>\n The move targets the posterior chain (the muscles running along the back of your body), which can often be weakened by long periods of sitting. Strengthening this area can make everyday movement feel easier and even alleviate aches and pains from your desk job.<\/p>\n Newcomers often struggle with the hip hinge movement involved in this exercise. You might want to practice with a trainer first or try Romanian deadlifts<\/a> instead, which are typically done with a lighter weight and a smaller range of movement.<\/p>\n Alternatively, follow these step-by-step instructions:<\/p>\n Stand with your feet about hip-width apart and a weight (like dumbbells, a kettlebell or a barbell) on the floor in front of your feet.With a slight bend in your knees throughout, hinge from the hips and push your butt back to lower and take hold of the weight.Engage your core and, keeping your back straight throughout, press through your heels to push the floor away, moving your hips forward to stand back up powerfully.Push your butt back to lower the weight to the floor with control.3. Plank<\/p>\n How To Plank With Krissy Cela – YouTube
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