1. Learn how to be the only person in the gym who's exercising with proper form.
sparkpeople.comDoing an exercise properly doesn't just make you look like a boss, it also means you're getting more out of the workout. And also putting yourself at less risk for injury.
2. Then learn exactly how to actually do a real push-up.
darebee.comOnce you master the push-up (or even a less challenging version of a push-up like an elevated push-up or push-up off your knees), do this intense two-move workout that will make you burn all over.
3. Understand what kettlebells can do for you and how to use them.
skinnymom.comAnd also that they're not called kettleballs.
4. Figure out the best sneakers for every single activity you can possibly do in the gym — from aerobics to Zumba.
sparkpeople.comCarefully choosing sneakers is all about increasing comfort and performance, decreasing injury, and, most important, looking fucking amazing.
5. Finally learn how to use the leg press machine to target different muscles.
Here are a couple leg press workouts to try.
6. Take some pointers on how to run with proper form, which will mean fewer aches and pains on the treadmill.
And while you're getting better at running, get yourself the perfect running shoe.
7. Learn how to work your butt and thighs with any piece of equipment in the gym.
I think we can all agree that we owe it to our butts to learn all the different ways we can work them effectively.
8. Finally learn the steps you need to take to actually do a pull-up.
darebee.comIt takes some time and practice, but if you follow the right steps, you'll be able to do one of the most badass exercises of all time.
9. Learn proper gym manners, because no one likes an excessive grunter.
Want to know how your gym etiquette stacks up? We can tell you.
10. Learn how to work your arms, whether you're looking to get huge guns or simply get stronger up top.
A stronger upper body isn't just about earning the right to wear this shirt. It's also about being stronger for everyday tasks like carrying groceries and lifting kids or luggage.
11. No pull-up bar? No problem. Do these pull-up substitutions anywhere.
darebee.comAt home, pull yourself up with a heavy table. At the gym, you can mimic the pull-up movement using a racked barbell to do body rows.
12. Get acquainted with some exercise basics — like your major muscle groups and the best exercises for each.
And if you want to work all of your muscles with total-body workouts, try the original BuzzFeed Get Fit Challenge.
13. Learn all the different kinds of yoga and which one might be right for you.
fix.comAre you more a restorative person or are you thinking you'd like to do a forearm stand on a paddleboard? Your call.
14. Do a quick and simple running workout that will actually make the treadmill fun.
buzzfeed.comGet more quick running workouts here.
15. Try a workout that will make you feel like a total freaking badass.
darebee.comAnd yes, using an assisted pull-up machine to do this workout is still badass.
16. Now that you're an expert, learn exactly how much exercise you should be doing each week.
angiechan.comAs you're deciding on your exercise routine, learn how to tailor your workouts to different goals like building muscle or losing fat.
Original article and pictures take www.buzzfeed.com site
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