For beginners, a good workout is something simple and effective. The basics are all you need to get results–at least for now, that is. It’s hard to start, whether you’re a complete newbie or are back to square one after taking a long hiatus from the gym.
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In a nutshell:
You may already be familiar with some of these exercises such as bridge and wall squat. A warm-up is designed to get your heart pumping and muscles loose so your body is ready for the actual workout. Low-impact exercises are good at boosting your fitness while being easier on your joints. 2. Step it right back in the step to the other side using your left foot, and this time, swing your left arm overhead. Running in place is an aerobic exercise that requires constantly moving and contracting your muscles. It helps develop a strong core and upper body. This time, you will be performing 5 exercises with 30-45 seconds of rest between each move and 30 seconds of rest between each set. One great way to train your core and butt is the bridge. Moreover, this exercise strengthens your posterior chain, which is essential in increasing lower back strength and core stability. Rest your hands on your sides, bend your knees, and position your feet flat on the floor beneath your knees. Form a straight line from your knees to shoulders by raising your hips. Slowly lower back down to the floor and repeat 10 reps for 3 sets. Also known as the wall sit, this exercise is excellent for building strength and endurance in your glutes, calves, quads, and abdominal muscles. In particular, the wall squat is a killer quad-burning movement–quads being the muscles in the front of your thighs. Your back should stay flat against the wall the whole time. A great way to achieve all those is to perform a 45-degree incline row. In addition, this exercise is a great way to train your shoulders as it works your lateral and posterior delts. Get one dumbbell for each hand with your arms extended. Next, hinge at your hips until your upper body is positioned at a 45-degree angle. 4. Incline dumbbell chest press The incline chest press is a free-weight movement that’s used to target your chest, shoulders, and triceps. Compared to the traditional flat bench press, this one emphasizes the movement of the upper portion of the pectoral muscle groups and the front of the shoulder. Position the ends of the dumbbells in your hip crease then sit on the edge of an incline bench. Then, extend your arms and press the weights straight up until your elbows lock. Contract your chest and push the weights back up to the starting position, completing 10 reps for 3 sets. For newbies like you, 8-10 pound dumbbells are a good start. Keep your feet flat on the ground and your lower body still during the set. 5. Standing overhead dumbbell press This beginner move works as a wonderful foundational exercise for the core and upper body. As such, if you’re looking to get wider shoulders, then the dumbbell overhead press is a great one. What’s more, it can correct or prevent strength and muscle imbalances in your upper arms. As you do so, bend your elbows so they’re positioned right above your shoulders and your palms are facing forward. Keep your core engaged and spine neutral, extending your arms and pushing the dumbbells upward until they reach above your head. Next, lower the dumbbells down by bending your elbows and stopping only when your upper arms are just below parallel to the floor. Make sure your elbow joints are in line with your shoulders. What better way to spend your 20-minute spare than doing this beginner workout, eh?
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