An Effective Exercise Routine for Beginners
Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish. They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain.
Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy. Here is a warm-up routine to do 1 set of before every workout, but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner. LEG STRETCH Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.
Slowly, raise yourself with your left leg to a standing position. As you stand, spread your feet wide apart. Repeat this for ten counts. Do steps 1 to 4 again; this time, alternate the legs’ position (left becomes right, and vice-versa). This exercise warms up your legs, calves, and abdomen. LEG SQUAT Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax. Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position.
Keep your body erect as you squat. Then raise yourself as you straighten your legs back to a standing position. Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up. This exercise warms up your leg muscles, calves, and the muscles in your abdomen. TRUNK TWIST Stand with your feet about 3 feet apart. Relax. Place your hands behind your head with your elbows out to the sides. Very slowly, twist your body to your right without moving your legs or feet.
Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds. Do the same to your left side. This exercise warms up your legs, back muscles, and abdomen. ARM ROTATION Stretch out your arms to your sides. Keep them level with your shoulders. Simultaneously rotate both arms to the front. Do this 20 times each rotation. This exercises your shoulders, arms, and back muscles.
ARMS PRESS Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards. Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds. Do this ten times. Exhale as you push, and inhale as you relax. Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right.
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