Fitness Routine for beginners
This Fitness Routine is for beginners for all those want to get physically fit but have no time for the gym. Let's plan a complete fitness routine for you so that you get 100% fitness satisfaction.We all are aware that the present era is a materialistic era. The main difference in the old traditional days and the present days is that we have made an easier alternative for everything we want. The mode of traveling has been changed by vehicles from long walks.No one likes to walk when they have an option of just driving to the destination. Similarly, there are many more advancements done which affect our health severely. You can get a fully fit body just by paying some attention to the following two things:
"No one is perfect" sounds true but here in this scenario you can say is just next to perfect. Every eternal beginner when begins to exercise faces hundred of problems and criticism from the pros in this field.This criticism makes you start missing the gym when it's raining outside. Start your day with some effective exercise so that you give a kick start to your day.
Lets' now start planning some easy and effective fitness routine for you.
Directions: The most important step for a proper implementation of this routine is self-motivation. You need to get off your bed at odd times. Initially, during the initial week, you just need to workout on alternate days while resting for the day after working out on one. Start and end of workout session should be moderate level cardio on a bike or treadmill for around 17-20 mins. The candidate should perform 3 sets of each of the following exercises with 8-10 reps in each exercise.
1.Dumbbell Squat: Perform Dumbbell Squat by following the simple steps:
a.Hold the dumbbell at your shoulder level and stand with a shoulder width.
b.Sit back as far as you can without losing the arch in the lower body.
2.Reverse Lunge: Perform Reverse Lunge by following steps:
a.Step backward and hold a kettle bell in one hand.
b.Make your rear knee touch the floor and your front thigh is parallel to the floor.Repeat this with alternate sides each round.
3. Bulgarian Split Squat: Perform Bulgarian Split Squat by following the simple steps:
a.While remaining before a seat, hold a dumbbell in each hand and rest the highest point of your left foot on the seat behind you.
b.Lower your body until your rear knee touches the floor and also your thigh is parallel to the floor.
4. Dumbbell Romanian Dead-lift: Perform Dumbbell Romanian by following the simple steps:
a.Hold a dumbbell in each hand and stand with feet hip width.
b.While holding your lower back in a normal curve and bowing your knees, push your hips back.Squeeze your glutes as you return.
5. Straight legs glute bridge: Perform Straight legs glute bridge by following the simple steps:
a.Rest your head on the bench or chair while laying on the floor supported by your back. Make your body form a straight line by raising your hips through bracing your abs.
6. Single Legs Romanian Deadlift: Perform Single legs Romanian deadlift by following the simple steps:
a. Stand on your legs and hold your dumb bell in opposite hand For ex. If you hold a dumbbell in right hand then you must stand on your left legs and Vice-Versa.
b.Until you feel that your lower arch is about to lose its arch,bend your hips back and lower your torso.Then squeeze your glute and extend your hips to come up.
7. Push-ups: Perform push-ups by following the simple steps:
a. While keeping your abs braced and body in a straight line, put your hands on the floor at shoulder width and then squeeze your shoulder blades together.
b.While keeping your chest above the floor, lower it towards the floor.
8.Dumbbell Overhead Press: Perform Dumbbell Overhead Press by performing the following steps:
a.With your palms facing in front of you, hold a dumbbell in each hand at shoulder level.
b. Press the weights overhead by bracing your abs.
9.Dipping: Perform Dipping by performing the following steps:
a.Suspend yourself over the bars of a dipinng station.
b.Make your upper arms parallel to the floor by lowering your body.
10.One Arm Dumbbell Row: Perform One Arm Dumbbell Row by performing the following steps:
a.Bend your hips back to lower your torso until it's parallel to the floor while holding a dumbbell in one hand and standing with feet staggered.
b.Row up the weight of your hip keeping your shoulder level to the floor.
11. Lateral Pulldown: Perform Lateral Pulldown by performing the following steps:
a.Grasp the handle with hands. Take your elbows down and back, and enable the weight to pull you somewhat forward and extend your lats at the highest point of the lift.
12.Dumbbell Biceps Curl:
a.While your palms face forward, hold your dumbbell in each hand with arms at the side.
b.Curl the arms up without moving your upper arms.
One should perform all above exercises on alternate days for the begining month and then after successfully performing the same for one month.
He/she should start performing all this on a regular basis. Well that all for now.
"Happy Working out".
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