If you are just starting, you have some questions in mind. “Which exercises should I do?”, “How often should I go to sports?”, “How can I tighten without making too much muscle?”, “How can I get rid of the excess in my hips and arms?” Like… Or are you worried that you will build too much muscle and get a masculine look or lose your favorite curves? If your main goal is to strengthen your muscles and have a slightly well-defined body, we will talk about what you should pay attention to when starting fitness.
Do you know the difference between getting stronger and building muscle?
The most important thing you should know about the exercises you will do is what strengthening means. Maybe you, like most people, think that getting stronger means gaining more muscle mass by lifting weights. However, this is not true, getting stronger and building muscle is different issues. The weight training you will do will both strengthen you and reach a tighter appearance.
There are 6 main muscle groups in his body: chest, arms, shoulders, back, legs, and abdomen. It is very important to do regular weight training that works all these main muscle groups to get firmer. It doesn’t matter which weight training program you take. TRX, group lessons, training with dumbbells or resistance bands… All these disciplines that we mentioned will benefit you.
Beware of These 5 Rules!
Whichever program you use, there are a few things to consider:
Set the intensity of the weight training correctly
For the first 2 weeks, use weights that will force you a little while doing each exercise. In the 3rd and 4th weeks following these weeks, increase the number of repetitions you target and reach the weights that force you. This approach will develop and empower you.
Complete cardio workouts completely
You can choose from workouts such as running, elliptical, swimming, and group lessons. Again, start your cardio workouts lightly and keep the time constant (say 45 minutes). Your primary goal should be to be able to stay in motion throughout this period.
Remember to warm up before your workout
Before any workout, a warm-up for 3-5 minutes with an activity like jogging that will increase your heart rate. Preparing your body for training will lower your risk of injury.
You have to be mentally strong and determined. All you have to do is to continue your training regularly without interrupting
Pass the doctor’s check
Before starting sports, be sure to go through a health check and make sure you do not have any problems.
Special Weights Program For You
You are now familiar with the basics of exercise. Now you can take a look at the weight program we have prepared for you. Aim to do this workout 2-3 days a week, but not in a row. Do cardio for 1 or 2 days in between. Good Sports!
- Walking Lunge – 15 reps
- Dumbbell Press – 12 Reps
- Side Plank – Start with 30 seconds, gradually increasing
- Squat – 15 Reps
- Plank – start with 30 seconds, increase gradually
- Triceps Extension – 12 Reps
- Dumbbell Side Lunges – 15 Reps
- Biceps Curl – 12 Reps
- Dumbbell Lateral Raise – 12 Reps
- Lat Pulldown – 12 Reps