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| Joined: 20 May 2013 |
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Beginner's Fitness Workout
Do you like reading body+soul but always look at our workouts and think they are too hard for you? Or perhaps reading about fitness makes you feel good but you just can find the will to start? Well,[link widoczny dla zalogowanych], the time for excuses is over.
Today workout is designed for the person who never exercises. It the perfect starting point for you to learn basic movements, and doing this workout twice a week will quickly show you the immense benefits that can come from exercise.
How? Stand in front of a bench that is knee height or just below and squat down, keeping your heels on the ground and your spine straight. Sit on the bench, then stand up. As you rise, don swing your torso forward in an attempt to gain momentum. Instead,[link widoczny dla zalogowanych], push up through your legs.
Lunges
Why? They create buns of steel.
How? Stand with feet shoulderwidth apart. Take a long stride forward with your right leg, keeping your feet shoulderdistance apart, widthways. Lift your back heel off the ground so the weight on your back leg is through your forefoot. Lower your knee to the ground, rest it for a second, then stand up again. Your front shin should stay vertical throughout, so the knee stays over your ankle. Also focus on keeping your torso upright throughout.
Sets and reps: 23 sets of 610 each side,[link widoczny dla zalogowanych].
Dumbbell presses
Why? This move uses small muscles, which can quickly become weak.
How? Hold a dumbbell in each hand,[link widoczny dla zalogowanych], feet shoulderwidth apart. Lift the weights to almost touch overhead. As you lift, turn your palms forward. Pause at the top, then lower straight into the next rep. Keep your elbows close to your body and abs braced.
Sets and reps: 35 sets of 812,[link widoczny dla zalogowanych].
Assisted situps
Why? Situps aid core strength.
How? Hook a band or rope around a post (or have someone hold it, as pictured), then sit down, facing the post, about a metre away. Bend your knees to 90 degrees and lie back, holding one end of the band in each hand. Keeping your feet on the ground, engage and squeeze your stomach muscles and sit up. You need the band to help out, but only use it as much as you need to.
As your abs strengthen over time you won need the band. Slowly lower again until your shoulder blades touch the ground.
Lie and presses
Why? This move targets the chest, arms and core.
How? Find a soft surface and lie face down. Place your hands, palms facing down, on the ground beside your chest. Brace your core so your hips are locked into position. Push with your arms to lift your torso off the ground from your knees up.
Push until your arms are straight. Make sure your body stays long and straight throughout. Pause, then lower your body back to the ground,[link widoczny dla zalogowanych], making sure your chest and hips touch down at the same time. Lie on the ground, raise your hands for one second, then repeat.
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