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Tuesday, August 23, 2022

4 exercise routines for beginners

It’s indeed very hard to start your fitness journey, that too when you are demotivated. And also done with mean comments from every other person. In such a scenario, maintaining a healthy lifestyle that includes regular exercise as well as portion control can go a long way. Sitting at home, thinking about achieving your goals won’t help. 

You don’t necessarily need to go to the gym to start a healthy life. You can do a lot at your own pace, just with your body weight too. There are a few exercises which should be done by everyone, beginner, advanced and even moderate level people. Because those exercises help you tone your overall body. And each exercise has its way to be performed by every person at different levels. It’s a myth to use weights to get started with exercises in your daily life. Using body weight in the right form can also do wonders. In this article, we will let you know the importance of including body weight in our exercise and also 5 exercise routines for beginners. 

Using Body Weight while exercising:

Weights, dumbbells are no doubt an important part of your workout journey but solely relying on them, and delaying the fact that you have to get started is an act of foolishness. You don’t have any equipment but you want to get started anyhow, right? Just with the proper usage of your body weight, muscles you can do wonders, and if needed chairs and other furniture, water bottles are supportive enough. A tight stretch to your muscles after an intense workout is all you need.

  A renowned trainer at Drive Tran Hustle says, “Bodyweight allows you to focus on form first, so you can set yourself up with a solid, safe foundation and address any muscle imbalances,”. Everyone wants to achieve their ideal goals as fast as they can, even though some of them are quite unachievable, but still when you watch people lifting tons of weight and you doing cardio. It’s natural to feel this way. But you need to get in the momentum to get there. It’s your fitness journey and you don’t need to compete with anyone else’s.

It’s important to know the fact that fitness goes step by step, first, you get comfortable with your body weight, then a few external weights, slowly move to a resistance band to put some extra stretch on those muscles, and later move on some heavyweights accordingly. The sooner you understand this, the better.

 Let’s get started with some exercise routines for beginners:

1. Squats:

Squats are one of the most basic types of exercise. It’s induced by everyone in their daily workout routine. It just gets moderate and customized when you attain an advanced level in it. But somehow, not everyone can do it properly and if you’re starting, you must do it in a corrected form, otherwise, you may harm some of your muscles.

  • Keep your feet apart at your hip distance.
  • You have to sit in a chair-like position, in squats. So bend your knees over your ankles, creating a sitting position of your butts. 
  • In this way, your knees and lower leg will be at a 90-degree angle. You may not achieve it in the initial days, but remember it’s your goal to do so. 
  • Don’t stretch your knees beyond your toes.
  • Stand straight again. And that’s your one rep. 
  • Do this 50 times a set and you will be done. 

2. Lunges:

Lunges being lunges are not everybody’s cup of tea, and harder to get into the perfect form too. But consistency is the key, right? Here’s how you can start it:

  • When you do lunges, one leg is the active one. Keep it ahead and the other leg hip-distance apart. The heel of the leg behind must be up. 
  • Bend your knees in the same position. Then your front, as well as a back leg, must be at a 90-degree angle.
  • That’s one rep. Now stand up and try again with different legs this time. 
  • Do multiple reps of it in 3-4 sets. It’s a great exercise for your thighs and glutes.

3. Plank:

No matter at what stage you are on your fitness journey you will either hate or love planks too much. There’s nothing in between. The ones who love doing planks are already in love with its after-effects. And the ones who hate doing it know how important planks are to strengthen your body too. Though, if you’re starting, it’s a great exercise to get that little pouch of yourself in shape. Here’s how you do it properly:

  • Get into a pushup position with your hands aside at your shoulder-width distance apart. Lowering your forearms, and resting on them.
  • Keep your belly or pouch hugged towards your spine, this way your core will be engaged. 
  • The whole stretch must be on your belly. You might feel a little shiver down your body, towards your legs. 
  • Hold this position for about 30 seconds when starting and later increasing eventually. 

Plank gives you a strong core to furthermore master any other exercise.

4. Burpees:

Burpees are often considered the advanced form of workout but didn’t we state this thing earlier than every exercise can be done by anyone? 

It’s just about a few moderations while doing so. Burpees can be said to be the most effective and most calorie urinating exercise one can do on their own. 

  • Bend your knees, keeping a straight posture. placing your hand on the floor. 
  • Try to jump and if not possible, walk into a plank position.
  • Get fully laid, your chest touching the ground.
  • Press your body back, into a plank position. Get your feet inward again. 
  • Do this again, and jump as hard as you can this time. 
  • Bend your knees again and prepare yourself for the upcoming reps. 

Burpees are a great way to lose that hard stubborn weight. But you must not push your limits just while starting. Take it slow, take it long. 

These are 4 great exercise routines for beginners to get their fitness journey started.

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