Starting to train requires enough will to face new habits of life . Starting with a training routine is not easy, even less so after the holidays. The ‘laziness’ after long working hours and doubts about how to start exercising, can put a brake on your motivation. But if you have already decided to start getting in shape, even if you cannot afford a membership, remember that wanting is power and it is very easy to exercise from your own home, even if you do not have any type of equipment. Here we leave you simple routines for beginners with simple exercises that will help you regain motivation.
Before you begin, remember that going from inactivity to overactivity in a short amount of time is one of the biggest mistakes beginners make . The rush is not good! Also, do not do exercises that are contraindicated for any possible discomfort or injury and always do prior stretching to prevent them (also to stiffness).
Exercise routines for beginners
The ideal is a frequency of between two to three days a week with 4-6 exercises to start, leaving a day in between to rest, or take an active break such as walking.It is considered that for the body to start exercising it is from 15-20 minutesof activity or sports practice, so you can start by gradually increasing the duration from that indicator.
Knowing these basic notions, here we leave the 5 routines with the most suitable exercises for beginners. The choice of exercises will be based on the main movement patterns of the human being:
Horizontal and vertical thrusts Horizontal and vertical pulls
Dominant
knees
Dominant hips
Abdomen
Don’t worry too much about the order, it doesn’t matter that much. The idea is that you include at least one exercise from each muscle group.
1. Pushing
exercises They mainly exercise thechest, triceps and shoulder.
Bench press: It is a basic element for this type of training but, although it is an essential exercise, it is very easy to make a mistake when doing it .It is a horizontal push exercise that mainly works the pectoral, deltoid and triceps muscles.Do 3-4 sets of 6-10 reps.Remember that this exercise is done with a barbell on a bench, but at home you can use dumbbells, bottles and lie down on the bed or a mat.
Pushup: Pushups are a full-body exercise. They help you focus your effort on your arms, abdomen and lower body. Your muscles get stronger as they work together. Lower your whole body until your chest touches the ground, always keeping your back straight, and go back up. Repeat 10 times and do three sets.
Shoulder press: The shoulder press is one of the most effective exercises that exist when it comes to achieving strong muscles in this part of the body. It is an exercise in which the entire shoulder musculature is greatly involved ,since when lifting a load from shoulder height upwards, overcoming the force of gravity is a good way to get the shoulders to develop easily. 3 sets of 8-12 reps
2. Pulling exercises
They mainly work the back, biceps and shoulder.
Rowing: This exercise can be performed with different accessories and different degrees of shoulder adduction (opening). At home, dumbbells can be used. Support one knee on a bench or a flat surface, executing the exercise pulling the dumbbell, bringing it closer to the abdomen. When performing the exercise unilaterally, in addition to the muscles indicated above, we will work the musculature of the obliques and transversus abdominis. Do 3-4 sets of 6-10 reps
.
Pull-ups or pull-ups are executed hanging from a bar and pulling with the arms until the chin exceeds said bar. This exercise primarily works the lats, rounds, rhomboid lower trapezius, and biceps. At the core level, it works the anterior part, straight and oblique.
3.Knee Dominant
Squats: This exercise works the primary muscles such as: quadriceps, gluteus maximus, hamstrings and adductors. It can be done with or without weight. 3-4 series of 6-10 repetitions
Strides: It is an exercise mainly aimed at working the lower body, requesting especially the legs and buttocks. The muscles of the leg are workedfundamentally the thigh or quadriceps. The advanced movement begins with the leg forward and flexing the knee and hip, thus forming an angle of 90 degrees both in the advanced leg and in the leg that remains behind.
Deadlift: This bodybuilding exercise works the entire posterior muscular chain, participating in the same femoral or hamstring, gluteus maximus and leg muscles such as the soleus or twins, as well as muscles located in the middle of the body, such as lumbar. You can also do it with or without weight. Do 3-4 sets of 8 reps.
4.Bridge Crunches
:Bridges help strengthen your core, lower back, and hamstrings. In addition, it helps you maintain and improve your posture whether sitting or standing. 2-3 sets of 10 repetitions.
Plank: This exercise works large muscle sections in the midsection of your body, which means that it will help you to have more strength in the abdominal area. It tones the abdomen, can reduce back pain, and improves flexibility. Do three sets for 30 seconds each.
