Fitness exercises for beginners (Part 1)

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Fitness exercises for beginners
Why are fitness exercises for beginners important? When you start fitness training for the first time, you can sit down with a lot of questions. For example: “Do I do the work at home or do I go to the gym? Which muscle groups should I train? What should I eat and how much rest do I need? “. The answers to these questions may vary from person to person and depend on your personal goal. There are a lot of possibilities and different styles to train, but it is important that the basic muscles are strong enough. When these are not strong enough, the muscle function is taken care of elsewhere. This can result in overload and injuries. This article is written with the aim to offer you exercises in which the most important and most used muscles are trained. 

 

BEFORE STARTING ANY EXERCISE REGIMEN, CONSULT YOUR DOCTOR FIRST. YOU MAY HAVE A HEALTH CONDITION THAT CAN CAUSE CERTAIN TYPES OF PHYSICAL ACTIVITY TO BE DANGEROUS SO ALWAYS CONSULT YOUR CLINICIAN BEFORE CHANGING DIET OR EXERCISE REGIMENS. 

 

Work at home
At home sports is the ideal solution for many people! Especially when there is a busy schedule, it can be difficult for many people to find the time or the desire to go to the gym. However, an ever-growing range of fitness items for home ensures that it is also possible to exercise at home. A strong core is very important for good posture, both during exercise and in your free time.  

Abdominal exercises for beginners
You do not get a tight stomach by doing endless sit-ups. Nutrition, fat burning, and perseverance are very important! It is therefore very desirable that you combine cardio and strength training. A tight or flat stomach gives you, in addition to a healthy appearance, a firm core and good posture. It is also important that you train not only the primary abdominal muscles but also the oblique abdominal muscles. The abdominal exercises for beginners are still used by experienced athletes and are among the best abdominal exercises. A few of the following exercises are for the straight and oblique abdominal muscles. 

 

For this exercise, you need a fitness ball.
Lie flat on your back and let your feet rest on top of the ball. Point your arms at your feet or a little higher and let your upper body slowly roll upwards. In this way, you express a “V” with your body. Hold this position for 5 seconds (you will feel this well in your abdominal muscles) and slowly lower your upper body to the floor. Make 3 sets of 6 to 10 reps.

Knee Roll-out (half)
Place your knees on the floor and both hands on the Ab Wheel. Start slightly bent with a straight back and roll the Ab Wheel about 30 cm away from you. Make sure you keep a straight back. Hold this position for a while and then roll back. Important in this exercise is that you first try a few times to determine exactly the distance where you can roll back the Ab Wheel. If you have found the right distance, start at 3 x 5 repetitions with a maximum of 60 seconds rest between each set and build it up to a higher number of repetitions.

To be continued in a future article. 

 

*The author of this blog is not a medical professional and this article does not contain professional medical advice. This blog is not intended to substitute for medical advice, treatment, or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of the contents of this article. If you think you may have a medical emergency, call 911 immediately. 

 

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