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He
full body workoutIt is not only for athletes in good physical condition, but it can also be optimized for
beginners who have never lifted weights. It works all the major muscle groups with classic moves that you’ll probably recognize or sound familiar with. oh and
you can do them perfectly from your home.
Full-body strength training is great for beginners, as it’s a good way to
start to work the
muscle groups of the whole body without exception. It is important for
prevent strength imbalances which can cause instability, decreased flexibility and falls.
Heating
Do a warm up
5 to 10 minutes it will increase the temperature of your muscles and help blood flow to the muscles you will be exercising. A proper warm-up is an important part of the
injury prevention, especially for beginners. A brisk walk is a great form of active warm-up, as are jumping jacks, stair climbing, or a stationary bike.
In the proposed training, it is interesting to perform a
cycle through the following exercises, doing the recommended number of recommended repetitions. For total beginners, performing the routine once is a great start. For
add intensity As you reach your fitness goals, you can do
more than one set of each exercise.
assisted lunges
To perform the assisted lunge, stand in a
split stance and use a chair or a wall to
Keep the balance if you need it. Keeping your torso straight, bring one leg forward, bend your knees, and lower your body toward the floor.
without allowing the front knee to bend over the ball of the foot (you must see the tip of your shoe). Push through the heel to come back up without locking the knees. repeat for
1 series of 12 repetitions and then repeat the series with the other leg forward. Keep your front knee at a right angle and make sure it is in line with your toes.
dog bird
For the dog bird exercise, start
face down supporting you
on hands and knees with your back straight and your abs contracted. Raise your right arm until it is level with your body, and at the same time raise your
left leg and stretch it until it is parallel to the ground. Hold for several seconds, then lower down and repeat on the other side, this time lifting your left arm and right leg. Continue alternating sides for
12 repetitions (1 repetition includes the right and left sides).
Seated Triceps Extension
To do
triceps extensionssit on a ball or chair and hold one end of a
dumbbell light or medium or a
medicine ball with both hands with arms extended overhead, elbows next to ears and arms straight. Bend your elbows and slowly lower the weight behind you until your
elbows be at
90 degrees.
knee push-ups
For a push-up knee, kneel on the floor and move with the upper part of the
body forward with hands. Put your hands under the shoulders. Contract your abs and, keeping your
Straight backbend your elbows and lower your body toward the floor until your elbows form a
90 degree angle, or as much as you can. Push back to start. repeat for
1 series of 12 repetitions.
back lunge
Support
a weight in each hand and lean over with one knee bent and the other leg extended behind you (back flat and abs in), hanging the weights toward the floor. Squeeze the back to pull the
elbows up in a rowing motion until it is level with your torso. You should feel your lats (the muscles on either side of your back) contract. Drop the weights. repeat for
12 repetitions.
side raise
Stand straight with the
feet hip-width apart, holding light dumbbells in front of the thighs with the palms of the hands facing each other. Keep the
slightly bent elbows to protect your joints and raise your arms out to the sides, just at shoulder level. Lower the weights. repeat for
1 series of 12 repetitions.
Seated Rotation for Abs
With good posture, sit holding a
medium dumbbell or one
medicine ball in front of the chest Keeping your abs tight, rotate your torso to the right while keeping your hips and legs facing forward.
Contract your abs to return the weight to the center and then
turn left. repeat for
1 series of 12 repetitions.
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