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What does the gym mean to you? It seems like a pretty simple question. Right!

For a beginner, it is a place usually containing special equipment, where people go to do physical exercises. Good, that’s correct. But what fitness means to you? Then they will say to do build a good body by going to the gym regularly. Oops! There you are wrong. Fitness is to eat right and being active, being healthy and doing whatever it takes to stay that way. Fitness is not only about staying in shape but also means playing sports or being physically active.

So here we are going to tell you 7 exercise for a beginners who wants to join the gym so they can stay fit. Just don’t start with lifting weights because it will not help you at all besides you can get injured and probably get soreness. Moreover, stop staring yourself in the mirror while doing exercise.  Yes, I am talking to you, believe it or not, there’s more to being in shape than just the size of your arms.

Monday: (No equipment day)

As you are a beginner the best way to starts with calisthenics because it doesn’t require any equipment. For this tour you don’t have to go to the gym you can do it in your living room, bedroom, office, garden, in the park wherever possible. Because these are foundational exercises that will help you to buildup your strength and endurance to perform advanced movements in the near future. Think of these exercises as the foundation of your body.

Four cycles of each of the following exercise:

  • Planks (hold for 30 seconds if you’re a beginner)
  • 8 squats
  • 8 lunges (both legs)
  • 8 push-ups
  • 8 laying down leg raises (both legs)
  • Mountain climbers (20 each leg)
  • 8 pike push-ups

And yes, don’t forget a 3-minute rest between each cycle not between the exercise. Moreover, you can take a 30-second rest between the two exercises.

Tuesday: (Basic beginner day)

Today we will do some calisthenics exercises which require some sort of bar to hang from. Pull up bars they are cheap and you can easily get it online or even you can visit the nearest sporting goods store. Most of them will fit into your house door frame or if you are feeling to do it outdoor then they are also available in your nearest parks or playgrounds.

Four cycles of each of:

  • 15 push-ups
  • 5 pull-ups
  • 5 leg raises
  • 6 Dips
  • 9 jump squats
  • 15 Australian pull-ups
  • 7 close hands chin-ups

Don’t forget to take a 5-minute rest between each cycle and 30 seconds rest between each exercise.

Wednesday: Happy Day means Rest Day

Just rest take rest on this day so that your body can recover properly.

Thursday: Go on Day

We are not going to use any equipment today but this is going to be tough and intense exercise day. We will be pushing your limits to the fullest.

Four Cycles each of the following:

  • 20 Mountain climbers
  • 20 Wide push-ups
  • 60 Second wall sit
  • 15 clap push-ups
  • 30-second superman hold
  • 30 squats
  • 60-second plank

You can take a two-minute rest between every cycle and a minimum of 60 seconds rest between every exercise.

Friday: Fat removal day

Today we are going to do some exercises to remove fat from your belly and as well as your body because a flat belly is a badge of honor among people. People with belly fat are at a high risk of heart disease, diabetes, and stroke. You should avoid eating sugar and cut carbs from your diet and start eating more protein and food that are rich in fiber.

Four cycles of the following exercise:

  • 100-meter run
  • 5 dips
  • 45-second jumping Jack’s
  • 8 push-ups
  • 30 second Alternating high knees
  • 30-second mountain climbers
  • 15-second plank

As usual, you are allowed for taking a two-minute rest between each cycle and 30-second rest between every exercise.

Saturday: High-intensity interval training (HIIT)

Today is your test? Yes, dude we are going to throw you into high-intensity interval training (HIIT) workout that will boost up your cardio and calisthenics stamina of yours. These exercises are also effective when it comes to fat loss.

Four cycles each of:

  • 200-meter run (Run as fast as you can)
  • 45-second walk (don’t stop after running just walk)

One cycle of below-mentioned exercise:

  • 30-second sprint
  • 45-second walk

Again, four cycles of each:

  • 15-second sprint
  • 30-second walk

And again, you need to perform One cycle of:

  • 30-second sprint
  • 90-second walk

Sunday: Rest day or recovery day

Since you are a beginner, you need to put extra effort and attention while learning the basics of all the exercise for beginners. As one wrong move can be dangerous for your body, so while performing exercise be attentive and keep your posture correct. Exercise, proper nutritious diet and rest day all three make your body fit and in proper shape. So, keep in mind exercise alone cannot don anything till the time you are not eating healthy food and taking a good amount of rest.

Check out 15 Brain development foods for your child to enhance their skills in this lockdown.

The core muscles help you in maintaining the body balance including standing straight and sitting without falling. These muscles are present in your back region, belly, pelvis, and glutes. After an age, these muscles become weak which leads to poor body posture and injuries. This is the only reason you should do core exercises regularly at least 20-30 minutes. You can also practice these exercises outside. Here are 8 best outdoor core strengthening exercises which are easy to practice: 

#Pushups – Strengthens Core Muscles as well as Chest Muscles

Get down on the floor and push your legs backward until they become straight. Keep your hands straight on the floor, not wider than your shoulder distance. Your core should be stretched and the body should be parallel to the floor. Now bend your elbows about 90 degrees while inhaling and lowering your body close to the floor. Keep the pressure on your palms and core. Now raise yourself back to the starting position while exhaling. Your shoulder muscles, chest muscles, biceps and core muscles will be stretched. This exercise is best for covering your two main body parts (chest and core) in one. Repeat the same at least 40 times a day and perform it during your chest workout routine days.

#Plank – Strengthens Core Muscles as well as Shoulder Muscles

Get down on the floor first in the same position as done in the starting position of push-ups. Now bend your elbows around 90 degrees and the body should be parallel to the floor. Now hold yourself in this pose for around 40-60 seconds while inhaling and exhaling. Keep your core muscles stretched and look at the front. Release your body into a normal position after doing every single rep. It is a very effective outdoor exercise for core and shoulder muscles. Perform this exercise at least 5-6 times a day daily.

#Decline Pushups – Strengthens Core Muscles as well as Chest Muscles

The decline pushups are the upper level of basic pushups. It needs much more core and chest strength. Place yourself in the same position as in the starting position of basic pushups. The difference is very minor as compared to the strength used in both. Just keep your feet on any bench or smaller parapet outside. Now start pushing your body close to the floor and body parallel to the floor. Continue breathing and do this exercise at least 30 times a day. It will improve your core and chest muscle strength. Extend your chest workout routine by adding this exercise.

#The Teaser – Strengthens Core Muscles as well as Shoulder Muscles

Lie on the floor and extend your above head and both legs lifted in the air at about a 45-degree angle. While inhaling, roll your head and shoulders off the mat, and press ribs down toward hip bones and exhale while lifting the entire upper body off the mat (keeping both legs up). At the top of the exercise, “land” arms so that the arms and legs should be parallel to one another. Then, breathe normally while holding the top/up position for two slow counts. Reverse the action by inhaling and then rolling back shoulders, and head down onto the mat exhaling at the start position.

#Single Leg-Glute Bridge – Strengthens Core Muscles

Lie flat on your back with your hands, palms down, extended next to your sides, bend your knees, and your feet flat on the ground near your glutes. Straighten and extend your right leg so it is at a 45-degree angle from the ground. Using your core, bring your hips up off the ground into a bridge position, raising your extended leg with it as you go. Do 10 to 15 reps on each side. It will increase the power of your core muscles.

#Crunches – Strengthens Core Muscles

Lie on the floor with knees bent. Use your core power to lift your upper body from the floor. Do not lift back your body completely on the floor as it will give strains on your neck. Repeat the same exercise at least 200 times a day. It is a very effective and older exercise for core strengthening. You can also do full or half crunches as per your capability.

#Knee Push-ups – Strengthens the Core and Chest Muscles

Get down on the floor and fold your legs backward and cross them for grip. Keep your hands straight on the floor, not wider than your shoulder distance. Your core should be stretched and the body should be parallel to the floor. Now bend your elbows about 90 degrees while inhaling and lowering your body close to the floor. Keep the pressure on your palms and core. Now raise yourself back to the starting position while exhaling. Your shoulder muscles, chest muscles, biceps and core muscles will be stretched. This exercise is best for covering your two main body parts (chest and core) in one. Repeat the same at least 40 times a day. Add this rep in your chest workout routines.

#Diamond Push-ups – Strengthens the Core and Chest Muscles

Get down on the floor in the same position as knee push-ups and keep your core muscles stretched. There is a slight difference in the position of diamond push-ups and knee push-ups. In this, you have to keep your hands in the front of your face, joining slightly. Now repeat the same process as mentioned in the knee push-ups. Add this exercise in your core and chest workout routines both. It helps in the toning of core and chest muscles.

#Rope Skipping

Skipping or jumping is one of the best and dynamic workout moves. It not only burns or body fat but also strengthens our calf and foot muscles. If you’re planning an outdoor session with your gym partners, then don’t forget to carry the skipping with you. You can set targets, in the beginning, say 2- 3 minutes or set of 50 and increase your limits with continuous practice.

For the best practice, you can make combine other exercises and skipping for better results. If you have any doubt you consult workout experts and trainers near you.

#CrossFit On-the-Road

You can do experiments with your CrossFit routines into an outdoor workout with either of these workouts of the day (WODs) that use very little equipment. CrossFit is the ideal workout for core strengthening includes push-ups, sit-ups, squats, bench jumps, lunges and much more. Spending 30-40 for CrossFit is enough for a daily workout.

So what are you waiting for? Call your partner, pick up your water bottle, tie your laces and get ready for a fresh start with the moto of PUSH YOUR LIMITS.