WORKOUTS FOR BEGINNERS
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It’s amazing!! That you see yourself working out, feel good about your commitment, and smile at the new you: you are leaner and toned, you feel healthier than you ever have, and you have lasting energy that keeps you going all day. The only problem is that you don’t know where to start. Gyms can be intimidating and workouts can seem confusing, especially if they don’t prepare your entire body for the changes that are on the way.
Beginner Workout: Perform each exercise for 30 seconds. Rest 30 seconds after each round. Complete 3 rounds. Perform four times a week.
Intermediate Workout: Perform each exercise for 45 seconds.Rest 30 seconds after each round. Complete 4 rounds. Perform four times a week.
Advanced Workout: Perform each exercise for 45 seconds. Rest 30 seconds after each round. Complete 5 rounds. Perform four times a week.
Beginner’s Exercises
· Modified Pushups-
The push up may well be the best exercise.Why? As, regularly adding push-ups to your workout won’t just strengthen your body but especially it gives shape to your shoulders, triceps, and glutes while toning and tightening your entire core. Working all those muscles at once torches tons of calories and can even help to give you an extra boost.
· Burpees-
The burpee can be adapted in several ways to make it easier or harder. Beginners can skip the push-up and/or jump. Advanced exercisers can add an obstacle to jump forward or sideways over between reps. They can also do them wearing a weighted vest or holding dumbbells. Some will even add a pull-up between reps.
· Bicycle-
Six-pack, here you come! Bicycle crunches are a great way to target the rectus, abdominal, and the oblique in one easy exercise, especially for the beginners.
Six-pack, here you come! Bicycle crunches are a great way to target the rectus, abdominal, and the oblique in one easy exercise, especially for the beginners.
1). Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
2). Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
3). Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
4). Now switch sides and do the same motion on the other side to complete one rep.
5). Do three sets of 20 reps.
· Mountain Climbers
Mountain climbers require coordination, quick feet and an acute sense of timing. Thus, they're great for testing and improving agility. Due to this reason, this is one of the best exercises for the beginners. To pull off one to three high-energy sets, you've got to maintain impeccable form, keeping your weight distributed between your feet as they shuttle quickly back and forth under you. Make sure to direct your knees forward and stop if your back starts to sag or if you feel yourself stumbling.
· Prisoner Squats
The prisoner squat is a lower body exercise with an emphasis on the quads, hamstrings, and glutes. The exercise also improves upper body mobility.
1) Stand in a shoulder-width stance with toes pointed slightly outward. Keeping an upright torso, place your hands behind your head while pulling your shoulders and elbows back.
2) Lower into a squat position by pushing your hips back and bending your knees until the crease of the hip drops below knee level. Pause at the bottom of the movement, and then extend hips and knees upward, explosively pushing yourself back to the starting position.
· Russian Twists
Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right
It’s perfect if you’re new to the gym. Speed is not the name of the game here; go slowly to focus on your form and your breathing. In the beginning just do simple but effective moves that will help you tone muscle, increase strength, and improve endurance. All you need is a little motivation and a lot of commitment!!
Exercise and other physical activity always help you to stay fit and healthy.
You can be working out all these workouts anywhere in park, Gyms or any Fitness Studios, and you can track your nearest Gyms or fitness studios with the help of a Fitpass Mobile app, or Fitpass website, where you can locate and reserve your workouts in any Gyms or any fitness studios across Delhi, Noida, and Gurgaon.
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