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Fitness 2022: The 4 best exercises for beginners

Side squats

Be it a defined body, stronger bones, or an intact immune system – weight training promises many health benefits. Find out here which popular exercises are beginner-friendly and what you should pay attention to when performing them.

Whether it’s a flat stomach, a firm bottom, or defined legs – in addition to the right diet, weight training is essential to get your body in perfect shape.

In order to shape their body in the best possible way, many fitness enthusiasts swear by training on machines. The advantages are obvious: you can train body parts relatively quickly and in a targeted manner on devices and continue to set new stimuli so that an increase in intensity is always possible.

That’s why bodyweight exercises are just right for beginners

But if you are new to fitness or don’t want to sweat it out in the gym, you can easily train in your own four walls. You can also stimulate muscle growth and build muscle with bodyweight exercises. Another advantage of training with your own body weight is an improvement in your coordination and mobility.

In addition, bodyweight training is wonderfully varied and has a lower risk of injury than training on and with equipment. However, it must also be said that there is potential for error when training with your own body weight. Beginners, in particular, cannot quickly perform exercises correctly – so if you are a fitness beginner, you should have an experienced trainer show you the exercises. It can also be helpful to train in front of a mirror – this makes it easier for you to spot incorrectly executed movements.

Below we present the most effective beginner exercises that will get you in shape – without any equipment.

Strength training: We present the best exercises for beginners

Before you start your workout, you should always warm up sufficiently. In this way, you effectively mobilize and prepare your muscles for the upcoming training session and improve the elasticity and blood circulation in your muscles.

1. For buttocks and legs: squats

They are considered a fitness classic par excellence and should be known to almost everyone: we are talking about squats, also known as squats. These strengthen your entire lower body, i.e., especially your legs and buttocks. Since the energy and oxygen requirements for this exercise are quite high, you burn a lot of calories when squatting.

How to squat:

  • You stand tall. Your legs are about hip-width apart. You can either cross your arms in front of your chest or stretch them out in front.
  • Bend your knees and crouch. Squeeze your stomach and push your buttocks back – as if you were about to sit down on a chair.
  • Hold briefly at the lowest point, then straighten up again.

8-10 reps, 3 sets

Beginners should keep this in mind: When doing squats, you should make sure that your knees do not fall outwards. Beginners also often have difficulty keeping their back straight and tend to bend it slightly. To prevent this, it helps to build up a lot of abdominal tension. The correct foot position is also important: make sure that your heels stay on the ground, otherwise, you will strain your knees.

Tip: In order to perform the exercise properly, you should do fewer repetitions, especially as a beginner.

2. For the abs: crunches

Many people want a flat and defined stomach. For this reason, crunches should not be missing as a popular abdominal exercise – this is where the abdominal muscles burn!

How to do crunches:

  • You lie on your back on your fitness mat. Your legs are set up at a 90-degree angle and your hands are clasped behind your head or are taken to the side and placed on your temples.
  • Using the strength from your core, push your upper body up – without completely straightening up and lifting your back off the mat.
  • Hold briefly at the highest point, then carefully lower yourself back down.

8-10 repetitions, 3 sets

Beginners should bear this in mind: It is easy for beginners, in particular, to “cling” to their head and pull themselves up instead of using the strength of their torso. Please don’t – this will put pressure on your cervical spine and could seriously injure you.

3. For the back: Superman

Fitness beginners in particular initially concentrate on “problem areas” such as the stomach, legs, and buttocks. The back is therefore quickly neglected. A strained back is not only very attractive but also helps to prevent back pain and improve posture. The Superman is an excellent exercise for beginners because the movement is particularly easy to perform.

This is how Superman walks:

  • You lie face down on your fitness mat. Arms and legs are stretched out. Your head is an extension of your spine. The gaze is directed to the ground.
  • Raise your arms and legs in the air at the same time. Keep your shoulders down and don’t pull them up toward your ears.
  • Hold the position for a few seconds, then lower back down in a controlled manner.

8-10 repetitions, 3 sets

Beginners should note this: With this and all other exercises, remember that you always do them consciously and evenly. When coming up, do not use too much momentum and avoid jerky movements.

4. For arms and chest: supported push-ups

Push-ups are a real full-body exercise. Of course, strength in the arms and chest play an important role, but in order to do the push-ups properly, the whole body must be under tension. However, beginners often find it very difficult to do their first push-ups. But if you first practice with the supported variant, you will quickly build up enough strength to do real push-ups.

This is how the supported push-ups work:

  • Kneel on the floor and let yourself fall slightly forward onto your outstretched arms.
  • Your knees and both palms are the only points where you touch the ground.
  • Tighten your abs and buttocks and do a push-up with your chest out.

10 reps, 3 sets

Here’s what beginners should be aware of: Your bent elbows shouldn’t point outwards, but along your body toward your feet. If your elbows swing outwards, you put too much stress on the shoulder joints. This can sometimes lead to pain.

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