If you just begin with the commitment to exercise regularly, welcome to a whole new world that is about to open for you. This can really be one of the most beneficial decisions you make for yourself and for the health of your body.
Naturally, the most difficult part of the whole process will be to start and continue the routine beyond the first month. But you have taken the first step by reading this article that shows that you are willing to take the initiative to improve your fitness.
That said, since each person has a different form and condition, the exercises listed below may or may not be difficult to complete. In any case, these exercises will help to develop the strength of the leg, the core, the shoulder, the arm and the back. Once your strength and endurance increases, you will find more activities and sports that will become possible options for you to perform, as you will be in better physical condition.
Here are some basic exercises for beginners to help you build a good foundation, however, if you have not worked in a long time, it is recommended to check first with your doctor to make sure you are healthy enough to handle the increased physical exertion.
Below you will find a list of 8 basic exercises along with descriptions and, finally, two different exercise routines that link all the exercises. One routine will be easier and the other a little more intense. However, once you feel comfortable doing the exercises with proper form and decent resistance, do not hesitate to create your own routines.
- Before doing any type of exercise, always take the time to stretch and warm up properly.
Objectives: legs, core, arms
Appropriate form: standing with your arms at your sides, slightly separate the legs in motion a little more than the width of your shoulders and, at the same time, move both arms above where they touch. Then, once your hands connect, jump slightly by closing your legs and lowering your hands to the sides of the way you started the exercise. That is a complete jump. These are more pleasant to do when it is to the rhythm of an optimistic song.
Objectives: legs, core
Proper form: standing comfortably, with your legs slightly apart, this exercise is like running in place, but your goal is to lift your knees as close as possible to waist level. You can keep your hands (palms down) in front of you as a target for your knees to hit. This exercise stays in place, you should not move forward or backward. Start slowly and don’t worry if you still can’t bring your knees to your palms. Start where it is comfortable for you and increase as you practice.
Proper form: the starting position is like exercising your knees high, but this time you will run in place with each foot back trying to kick your back, just as your name says. This exercise also remains relatively in the same place, since it should not move forward or backward. Another great warm-up exercise to make the body move and sweat.
Objectives: back, shoulders, arms.
Appropriate form: arms separated at shoulder height, flat on the floor, with fingers extended comfortably forward. The legs extend behind you and keep your back as straight as possible. Try not to arch or sink your ass. Think of “straight board.” Bend your elbows and lower until your face is floating on the floor. Once there, you push back to the starting position.
Useful trick: If you do not have the strength of the upper body to do push-ups at this time, start with your knees on the floor. Great way to start developing the muscles you will need. After doing this for a couple of weeks, then start trying pushups in the right way.
Objectives: core, shoulders, arms, legs
Appropriate form: similar to the flexion position, however, with the table is all the time supported on the elbows. Keep your nucleus and buttocks (buttocks) tight and straight. It is really important to maintain proper form with this exercise. You will notice that when you start to get tired, your back / back will begin to sink lower, or you will start arching your back more.
Objectives: core, legs, arms, shoulders
Appropriate form: Begin in a flexion position and with one leg at a time, bring one forward as far as possible to your chest, then move it back to the starting position and switch to the other leg. Imagine that you are climbing a steep mountain, this is how it should look, except that this mountain is currently the floor. Be sure to keep the correct shape while you do this exercise. Try not to arch your back or stick your back (back) in the air. You will notice that this begins to happen when you are tired or out of breath. Try to always maintain the correct form and posture for each and every one of the exercises you do.
Objectives: legs, buttocks (buttocks), core
Proper form: it is very important to maintain proper form with this exercise so as not to hurt your back or knees. Standing with your legs shoulder width apart, you will squat. Keeping your back straight, focused on body weight (without leaning forward) and slightly protruding your butt. At first it may seem a bit strange and a bit awkward until you get used to the movement. Once you squat down to sit, you stand until your legs are straight. Perform this exercise slowly and steadily focusing on the correct form.
Objectives: legs, core
Proper form: this is a great exercise aimed at each leg one at a time. Stand with your arms at your waist or across your chest, keep your upper body straight and centered. Step forward with one leg bent at the knee until it forms an L shape. Your back leg should be bent with that knee close to touching the ground. Keep the weight of your body centered on the leg, you should not lean forward or backward. Once you pounce on one leg, go back to the starting position and switch to the onslaught with the other leg. Take your time, the slower the better.
Putting it all together
The next two routines link the 8 basic exercises for beginners in a fluid activity. Be sure to stretch and warm up before beginning any of these routines. Allow yourself enough space in your house or in the backyard to move around a bit. It also helps if you put your favorite energetic music to inspire you to continue with the full routine. Take your time and don’t try too hard. Remember, exercise plays an important role in a healthy life, so there is no hurry. Only constant exercise week after week.
Beginner Exercise Routine
20 jumping cats
20 high knees
20 butt kicks
8 lunges (each leg)
20 second board
Rest 1 minute
Repeat 2 more times
Intermediate Exercise Routine
40 jumping cats
40 high knees
40 butt kicks
12 lunges (each leg)
45 seconds of plank retention
Rest 1 minute
Repeat 2 more times.