Workout for beginners: routines to start a healthy life in a short time

Workout for beginners

Starting a healthy life, it’s a decision that implies following certain habits to accomplish your goals. When someone starts this path, they must understand that there are some Workout for beginners and some for experts. So, they must choose the correct one to avoid lesions

Workouts for beginners, usually are made for people who don’t want to go to the gym, so they can be done at home. This one help build the physical condition of every person, so they can level up the intensity of the workout slowly.

 Exercises


Exercises

Before start training, you must know some important aspects. First, you got to overcome the initial fatigue, at first it can be exhausting and boring but you have to come through, starting with the habits and regularly working out for a month

Another important aspect, is that the muscle adapts easily. So, doing every day the same routine won’t work long term. Its best to stablish a workout calendar with different routines and get more intense every month. This calendar can be done with different body parts to exercise.

Last, but not least, food is an important asset for every training plan. Eating before and after every routine, will help you have the energy and regaining muscle. Before every routine, you should heat a cereal bar, that can be done with nuts, oatmeal, and dry fruit. And after you can have a protein smoothie or a banana.

Workout for beginners that will straighten your body

Cardio is one of the best workouts for beginners. This type of workout can raise your heart beat and keep it that way till the end of the workout. If you have a walking machine you can start with 15 minutes before every other workout.

Another cardio excursive is jumping the rope.  The most intense ones involve modes like tabata and HIIT, which involve high intensity in short periods of time. HIIT workouts can burn fat even 24 hours after its done.

Workout for beginners

Workout for beginners

When the warm up face is over, other workout for beginners can be done, involving the middle zone of your body. Specifically, arms, chests, body and back. The easiest one is planks. You need a mat to do them, and avoid any lesions. You must align elbows and and shoulders in a 90° angle the legs are completely flexioned and you push the abdomen trying to keep your back straight. You can keep this position for 20 secs each set.

The other workout to train the upper parts of your body are flexions. There are different versions of them, the easier one, involves extending your arms in a mat, with your back straight and the knees flexed to make it easier. Now you go up and down keeping your chest in between your hands. You can do these 15 times

Workout for beginners

Workout for beginners

Other versions involve changing you hand position. You can put your elbows closer to your body doing the same as before. Another one implies putting your hand together making a triangle, keeping them under your chest, and do the same as before.

 This workout for beginners can be intercalates. in the first round, you go up and down in just one move. then repeat. The same but when you are flexing your arms you make a small pause half way up. the third part implies making 3 pauses when flexing the arms. And to gram it up you keep the arms flexed for 15 seconds at the last series

Leg and glute exercises for beginners

Sculptured legs are a dream for most women. That’s why there is some exercise for beginners that will help you get closer to your objective.  The most basic one are squats. this workout involves your quadriceps and but cheeks. To do them you must line up your legs and hips, flexing your legs till you get 90°, and the kneed can pass the tip of your toes.  On your way up, you must pressure your buttocks and then come back down. The ideal is to make 3 series of 10 reps.

Squats

Squats

As you open your legs more you work in the background. If the feet surpass the hips, the adductors and abductors are worked. In the same way as in the previous case, the legs are flexed to achieve a 90 ° angle preventing the knee from exceeding the tip of the feet.

The strides, representatives of the exercises for beginners par excellence for working the quadriceps and the knees. To perform, the initial part with the feet together, then the step, which can be forward and the knees will bend until the knee of the back leg touches the ground. It is important that both knees form a 90 ° angle and alternating each leg.

Strides

Strides

Strides can also be made starting from the start position and taking a step backwards. In addition, first one leg can be worked on completely and then the series made on the other leg. In another case, you can alternate both legs without pauses between movement. That is why we recommend natural health products.

These exercises for beginners can be done under the same principle as explained above with the push-ups. Two or three pauses can be made when the knees are flexed and then doing a series maintaining the static movement.

The exercises for beginners prepare the body to increase the pace and the load to which it will later be performed. The important thing is to vary in the routines that are made or alternate the exercise with a sport activity, such as dancing or football

Maybe you may be interested: Workouts feeding: eat before or after to lose weight?

2018-07-15T13:25:16+00:00July 15th, 2018|Health Care|0 Comments

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