The program of exercises in a rocking chair. The best gym workout programs for beginners. Hammer dumbbell curl
Training for a beginner - if you want to train seriously and for a long time, do not rush, progress slowly, and in the early days leave the gym with the feeling that I can do as much more.
So, something or someone motivated you to work out at the gym. What exactly to do there, a personal trainer can tell you, but it is not always possible to hire him, and trainers are not always adequate. Zozhnik put together a guide for you on your initial training program. So: training for a beginner.
Basic approaches for a beginner
There are two main and many intermediate (between these main) approaches to how to properly train a beginner. Moreover, most often, professionals select a workout depending on the beginner himself, how much he was initially prepared by dragging bags from the supermarket.
However, science tends not to recommend splits to beginners.
The approach is harsh. Splits with free weights and base
There are many muscles in the human body and you need to train everything, but not all at once. For decades, professionals and their sympathizers have been arguing about how to load muscles more efficiently: all at once or in batches, that is, splits.
Quite often, trainers advise their clients to divide the muscles into three main groups and load them on Mondays, Wednesdays and Fridays. It turns out that each muscle receives its load during the week. This is called "splits".
It looks something like this:
On Monday, exercises are done on pectoral muscles, shoulders, lower leg.
On Wednesday - all back muscles, biceps.
On Friday - the largest basic muscle group: legs, as well as triceps. And only the press is customary to load at each workout.
Gentle approach - circuit training, simulators and OFP
The second basic approach to training a beginner says that this creature is too fragile to pull free weights without training (and even without a coach!)
And it must be admitted that for beginners, science and the most professional unambiguously recommend “full body” training, i.e. full body workout at once (which we provide below in this text).
For the first 1-3 months, a beginner should do training almost without using free weights, to get used to the loads, strengthen ligaments, and start various processes associated with training in the body.
A sparing approach is prescribed for people who are not at all ready for stress. Most likely, after two or three months of such training, the beginner will get stronger and begin to master the program for advanced.
Of course, how many outstanding coaches, so many opinions. An individual approach is required when building a training program.
Ready-made strength training for a beginner from the ru-healthlife community
The workout from the leading LiveJournal community about a healthy lifestyle is simple and straightforward. The training is prepared, verified and highly appreciated by professionals. It consists of two workouts A and B, which must be alternated one after another, doing 3-4 times a week (According to ru-healthlife). Meanwhile, the scientific work of the leading American institutes on physical culture Beginners are advised to practice 2-3 times a week. In other words, 3 times a week is just right.
Each of the only five exercises must be done three times (that is, perform 3 sets). In the first 2-3 months, the weight must be selected in such a way as to master 12-15 repetitions in each approach. Then you need to alternate the load and select the weight so that you do 15 repetitions of each exercise in one week, 12 repetitions in the second, 10 repetitions in the third and again in a circle.
And do not forget to do a warm-up before each workout - walk or run along the track for at least 5 minutes, and then do a simple joint warm-up like how your physical education class started at school.
Beginner A Workout
1. Squat - normal or frontal (can be alternated).
2. Lunges in place with dumbbells
3. Rod pull to the belt or pull of the lower block to the belt
From workout to workout, you can change the grip for variety: straight / reverse / wide / narrow.
4. Bench Press
You can alternate: one workout - bench press, the next time: dumbbell bench press on an incline bench.
5. Plank
Try to hold out for 60-90 seconds. Also, do side 2 sets on each side for as long as you can. But if you start with a plank of 30-40 seconds, that’s also a good place to start.
Beginner Workout B
On the sequence of exercises in workout B, the opinions of community professionals differed. Usually the heavy exercise always comes first. That is, first of all, they load large muscles and do the most energy-intensive exercises. However, in this case, there is another opinion: that the “hyperextension” exercise, which is the second number in training, can be done before the deadlift / Romanian thrust - as a warm-up. In addition, the community says that the Romanian deadlift is enough to build the body, the deadlift is a competitive exercise, and it can be overwhelming for a beginner. Although "Zozhnik" believes that among the real adherents of the gym, few people do not do deadlift - one of the three basic exercises.
1. Deadlift or Romanian Deadlift
2. Reverse Hyper
3. Thrust of the upper block to the chest
The grip from training to training also needs to be changed: straight, reverse, narrower, wider.
4. Dumbbell press up or army press.
5. Exercises for the press
Again the same planks or any other exercise for the press (twisting on a bench or fitball, lifting legs in the hang). For hardcore newbies, Zozhnick recommends trying "prayer".
In Workout B, also do cardio (brisk walking, running, or walking on a stair or ellipse). Without feats and anguish - lasting about 15-20 minutes.
Workouts A and B should be alternated, for example, on Monday and Thursday do A, on Tuesday and Saturday - B. You can do 3 workouts a week, one week A - B - A, the next: B - A - B.
Beginner training: how to ease the load
If you feel very weak, then you can reduce the number of approaches in each exercise from three to two.
In workout B, replace the deadlift with a Romanian, and in workout A, replace the bench press with push-ups from the floor (you can on your knees).
If you can’t squat with an empty bar (20 kilograms) - this is normal, then take a bodybar (a weighted stick, it happens, for example, from 3 to 11 kg).
Instead of pulling the bar to the belt, leave only the pull in the simulator. Don't force the weights, be patient, let your body get used to the loads.
Beginner Workout: Khow to choose weight
As we have already written, the weight must be selected solely according to subjective indicators, and then do not forget to write it down. The biggest difficulty in choosing weight for a beginner is the lack of experience and lack of confidence in technique, and even the fatigue that rolls up to the end of the workout. The general is correct - take less weight just in case. Especially when it comes to squats or deadlifts.
Let's say you guess by eye that you will squat with a weight of 20 kilograms. It seems hard at first, but that's only because you're focusing on technique and making unfamiliar moves. Then you happily discover that you have done 25 repetitions and could do a dozen more. If you did 25 repetitions in the third (last) approach, then in the next workout, lift the weight, for example, by 2.5 or 5 kg. By the way, there is a table of weights for squats (perhaps the king of all exercises) for girls. The table shows what is the maximum weight with which the girl will sit down once.
A beginner for training needs to select approximately 65% of maximum weight. those. a girl with no training experience weighing 60 kilograms should focus on squats with a weight of 17.9 kg, which is slightly less than an empty bar from a barbell. But the very first time, of course, you need to take even less on your shoulders.
By the way, remember that after an illness or skipping, the weight must be rolled back: firstly, they naturally decrease and the body can no longer do as much as it could last time, and secondly, if you think that this is not so - risk injury.
Beginner training: how to diversify the load
The body quickly gets used to the load and to increase the effectiveness of training, it needs to be prevented from doing this. Some athletes even have a principle - that no training should repeat another. Here's what you can do with this basic workout:
1. Increase the weight.
2. Introduce supersets. A superset is when you alternate 2 exercises at once in a row with no rest in between. For example, in Workout A, do the first two exercises with no rest in between. Rest a minute and a half and do the second, and then the third approach. Then, combine the following two exercises and do in the same rhythm. In workout B, it is recommended to superset exercises 1-3, and 2-4.
3. Do circuit training. Do all 5 exercises without a break, rest 60 seconds. Repeat this 5 times.
Beginner Workout: Khow to control technology
The most important thing in training a beginner is technique, technique and again technique. It is clear what to do if you have hired a coach. But if you decide to practice on your own: ask the trainer on duty in the gym for advice on technique - he will be pleased to give advice to a beginner.
Show special scrupulousness to the technique in the squat and in the deadlift - these are important, difficult and dangerous exercises. At the same time, learn the technique from the video, read about the main mistakes, take pictures of yourself and compare. But most importantly, don't hesitate to ask. It's not shameful to ask, it's shameful not to ask.
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Every man who wants to put himself in order needs his own training program in the gym. Thanks to it, you can make the body more toned. The frequency of classes, the correctness of the exercises and their competent combination plays a big role in the formation of the male figure. The program in the gym for men for beginners is designed for those who are just taking their first steps in the iron sport.
In order to correctly draw up a training plan in the gym, you need to determine your training goal. The gym allows you to achieve the following goals:
- Keeping fit;
- Fighting overweight;
- Increase in power indicators;
- Improving your body;
- Muscle building.
The training of a novice athlete should be aimed at the fulfillment of any one goal. There is a wonderful Russian proverb: "If you chase two hares, you won't catch one." Target selection is key.
Gym selection
The first thing you need to do is decide on gym. First of all, the hall should be comfortable in everything. That is why think it over carefully before buying a subscription to a particular club, take it seriously. You can visit several different gyms, compare them, inspect all the simulators, and only then make a responsible choice.
A little about the equipment: the most important rule is do not chase diversity. For the first time, a dumbbell row, an upper block simulator and a bench with the ability to adjust the angle of inclination will be enough for you. Try to find a gym as close to home as possible, it is very convenient for those who study and work.
Training process
Below is one of the complexes that is suitable for beginners.
Warm up
It usually takes no more than ten minutes to warm up. It consists of the following components: jumping, working on cardio simulators and the main element - running. All of these exercises quickly warm up the body, which gives a start for the subsequent workout.
Almost every inexperienced athlete tries to perform heavy exercises in the gym without having the appropriate level of training. Let's now analyze the basic program for beginners.
For all athletes, this stage is mandatory. What does he represent? The human body is not ready from scratch for serious stress, for this there are introductory classes. They include work with minimal weight, but with a load on all major muscle groups. The duration of such a period is at least four weeks, in terms of the frequency of training - no less, but no more than three times a week.
Below is a set of days.
First practice (Monday)
This is the main one. Bench press works triceps, deltoid, serrated. Lie down on the bench in the most comfortable position. Place your hands shoulder-width apart (maybe a little wider). Grab the bar with an overhand grip. Gently lift the barbell and begin to lower it to the level of the middle of the chest. With a powerful effort, squeeze the barbell, perform the planned number of repetitions.
Perform several warm-up sets immediately before the bench press, this way you will significantly reduce the risk of injury. The chest can only be touched lightly. Perform the exercise strictly under the supervision of a trainer or any other person (for example, a training partner). 
standing. Set your feet shoulder-width apart, stand straight. We take the bar in our hands at the level of the press. We take a breath and bend the arms at the elbows (during the execution it is not allowed to move the arms in different directions). Do not raise the bar very high, just raise it to the level of parallel with the floor. As soon as you lift it, start lowering it slowly (without sudden movements, because you can stretch the muscles). 
- and bars.
- Technique notes:
- To increase the load, place your elbows close to the body;
- Never bend your legs! This is cheating;
- At the slightest pain, stop exercising;
- If push-ups are easy, then use an additional load;
- While doing push-ups, keep your head straight.
This exercise, like many of the list, is basic. It is good for developing back muscles. Many people think that if you grab as wide as possible, then the load on the muscles will be greater and the effect will be better. On the one hand, a wide grip reduces the work of the biceps, but in itself it limits the speed of movements. This limits the load on the target muscles. The grip width must be selected individually based on anthropometric data. 
Exercise to improve general physical condition and muscle training lumbar back. Interestingly, such an exercise can be used both for warm-up and for regular exercises. Hyperextension is performed with your own weight, and sometimes with additional weights. 
On the simulator intended for hyperextension, we take the following position: we lie down so as to securely fix the legs with rollers. We relax the entire body and lower the body vertically. We take a deep breath and slowly lift the body up, bending the lower back. When the torso is pointing vertically, freeze for a few seconds. Inhale and return to the lying position. So you need to repeat at least fifteen times, three to four approaches.
You can not do this exercise very often. If you complicate the task and do fewer repetitions with more weight, then the desired effect may not be, but the likelihood of injury is high.
Second training (Wednesday)
This is a basic exercise aimed at developing the muscles of the shoulders, chest, etc. It has always been considered the main for the development of the shoulders. A big plus of the military bench press is its versatility, that is, it can be performed different ways: on the simulator, with dumbbells or a barbell. Therefore, we can perform it sitting and standing. 
Here we must comply correct technique, because otherwise the consequences of classes can be disastrous. To begin with, select an individual load, a suitable weight (it should be average). Fix the pancakes on the bar and do the following:
- Take the bar shoulder-width apart, put the barbell on your chest, strain your back and abs;
- Powerfully squeeze the bar up.
With this exercise, the muscles of the back are loaded. The main working muscles are the latissimus dorsi and arm muscles. Choose a comfortable position while sitting on the simulator. We fix the legs with rollers. With powerful movements, begin to pull the handle from the block towards you (towards the upper chest). We return to the starting position, taking a short break (two to three seconds). Everything is done in 3-4 sets of 12-15 times. 
Many people try in some way to make it easier for themselves to perform the movement, they deviate. You should not do this, because you will only waste your energy in vain, but the efficiency will be zero. The back muscles should work first. Keep your elbows as far back as possible while pulling. When performing the exercise, the head should be straight. Don't lift it up or down.
Perhaps this is the most basic exercise for pumping legs. It is performed on a specialized simulator (by the way, there are many varieties, they, in fact, differ only in inclination angles). We choose the appropriate weight, load the platform with pancakes. We take a comfortable sitting position. We powerfully squeeze the platform with our feet (it is worth noting that the knees must be kept at a right angle, practically do not unbend them). 
Tips from the master of sports: Be sure to listen to your body! If you feel that your lower back is tense during the leg press, then you are doing something wrong. The back must be firmly pressed against the seat, otherwise injury may result. If you are working on the inner thigh, then place your feet slightly higher and wider than shoulder level.
Triceps exercise. It differs in that it is suitable for absolutely all levels of sports training, from beginners to professionals. We fasten the handle to the block, cover it. With great effort, we unbend our arms. We linger in the middle of the amplitude for a few seconds. Then we return to the original position. 
Excellent. How to do it right:
Third training (Friday)
Bent-over barbell pull. . We become in the starting position as follows: the legs must be bent at the knees, they are located shoulder-width apart. We make a forward tilt, take a straight barbell with a weighting agent. We straighten up and at the same time raise the barbell (you can’t bend your arms). 
Frequent mistakes. During the execution of the movement, the movement of the head or legs occurs. (They must remain still.) Shaky position. Wrong grip width. Stooped back. Trying to take the maximum working weights (if a friend weighs 100 kg, this does not mean that this weight will suit you).
Develops triceps. Lie down on a horizontal bench. Grab the bar with a straight grip. Lower the bar directly to chest level. With a quick, powerful movement, we squeeze the bar up, return to the starting position, repeat the exercise again. 
It is used as an aid. We grab the dumbbells so that the palms are turned to the sides. Raise the projectile to bend in elbow joints at an angle of 90 degrees. Slowly and carefully we return to the initial stage. 
Crossovers on top blocks. Exercise promotes the growth of pectoral muscles. We stand between the blocks of this necessary simulator. We cover both handles and perform hand-to-hand contact. 
Additional exercise for the muscles of the front of the thigh. It is advised to be performed by both beginners and masters, as it is a very good preparation leading to squats.
Step-by-step instruction:
The program in the gym for men is designed for beginner athletes walking
day by day towards the goal. The program becomes more complicated in the future, but if you do it right and dose the load correctly, then the body will have time to adapt to the loads. The point is small, you just have to start and not quit classes. Good luck!
I want to train… Where do I start?
I am a coach and I have heard these words so many times. And it's good that people strive to improve their body. After all, this will undoubtedly turn their lives for the better, their general well-being will improve, self-esteem will increase, their mood will become more positive.
But most people are faced with such a problem as the abundance of a variety of workouts, sports programs. They just get lost, don't know where to start. Take any fitness magazine, leaf through it, read about training for beginners - you will get even more confused.
Should I do cardio? Do you need power training? Are exercises suitable for bodybuilders? Is 3 workouts a week enough? Or do you need 5 times? Newbies have a lot of questions. This article is unique: it contains answers to almost all questions, and also offers rough plan workouts.
How to get started in the gym?
- The program is designed for 4 weeks. Its basis is strength exercises in the range of 8-12 repetitions, as well as special diet. Since the program is intended for beginners, we only connect the diet at week 3, so your diet will not change much in week 1.
Who is this workout for?
- For those who have not trained before, but want to take care of themselves now, get in good shape, burn hated fat and change their lives forever.
- For those who used to train, but lost shape due to a long break.
- For those who have a busy life, and just do not have enough time to hang out in the gym for 2 hours.
- For those who do not see the result, so they are disappointed in their training.
What will I get with this program?
If you Man , then you:
- Burn a lot of fat.
- Build muscle (chest, arms, back, hips, buttocks, calves).
- Speed up your metabolism.
- Lay a great foundation for future workouts.
If you female , then you:
- Burn a lot of fat.
- Speed up your metabolism.
- You will tone the muscles of the arms, abdomen, hips and buttocks.
What you will find in this program:
- Training takes place 3 times a week. They are painted in great detail, illustrating step by step what you will have to do in the gym.
- Guide to action, what to do later, after the end of the program.
- The article talks about a very simple, but effective, nutrition plan. It will help you burn fat and look better.
Let's start!
Beginner training program
If you haven't trained in a while, or if this is your first time at all, your main goal for the first few weeks will be to learn the correct form for each exercise. Only after that, you can be sure that you will take everything you need from the program. If you're used to isolation exercises (e.g. biceps curls, calf raises), then you may find that two exercises won't be enough for a workout. But the whole difference lies in the fact that we perform complex exercises that involve all large muscle groups, which means they burn a lot of fat.
Training schedule:
Week 1
Monday
- Squats - 1 set of 12 reps, no barbell. Then 3 sets of 12 repetitions with a barbell (no additional weight).
Wednesday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
- Deadlift – 3 sets of 12 reps with barbell (See Note #2).
- Barbell Pull-Ups – 3 sets of 8 reps (See note #3 if you can’t do chin-ups yet).
Note: Rest 60-90 seconds between sets.
Note #2: To perform a deadlift with a barbell, you will need to place it on something 15-20 cm high to mimic the height of the bar itself if it had plates on it. I suggest using steps, stools, or plyometric boxes. The goal is to mimic the height of a real barbell rack.
Note #3: If you're still struggling to complete 8 barbell pull-ups (which is normal for beginners), then there are a few ways out. You can use a special pull-up machine, it is much easier to lift the body on it. But make sure that the execution causes tension in the muscles, otherwise the meaning of the load disappears. You can also pull up on elastic straps: they must be installed on the rack and secured under your feet. The last option is to have an assistant on hand who will support your legs and help pull your body up.
Friday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
- Squats - 1 set of 12 reps, no barbell. Then 3 sets of 12 repetitions with a barbell (no additional weight),
Note: Rest 60-90 seconds between sets.
2 weeks
Monday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
Note: Rest 60-90 seconds between sets.
Wednesday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
- Squats - 1 set of 2 reps, no barbell. Then 3 sets of 12 repetitions with a barbell (no additional weight).
- Bench Press - 3 sets of 12 reps with a barbell (no extra weight). If the bar is too heavy for you, then take dumbbells of such weight that it is possible to complete 12 repetitions.
Note: Rest 60-90 seconds between sets.
Friday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
- Deadlift - 3 sets of 12 repetitions with a barbell.
- Shoulder Press - 3 sets of 12 reps with a barbell.
Note: Rest 60-90 seconds between sets.
3 week
Note: Add a very simple but effective diet this week. By this week, you should have already learned the form and order of the exercises. If the exercises are still causing you difficulty, do not rush. Just continue the first 2 weeks, and only then go to the 3rd week. This week, 2 new elements of the program are added:
- simple but effective diet
- extra weight on the bar (only if you feel ready)
If you have successfully overcome the first 2 weeks, you feel enough strength in yourself, then it's time to add weight. You should add just enough so that doing 12 reps causes muscle tension. Notice I said 12 reps! Not 13 or 14 (for this number of repetitions, the weight will not be enough). The last few repetitions must be performed with force so that the muscles tremble from the load. It is important to observe CORRECT FORM doing the exercise. Understand, if you do a disorganized shoulder press, and even 12 reps, then the weight will be too high. Proper execution is much more important than weight. Of course, you yourself will come to the right decision to choose the weight, by trial and error. But I would recommend that you add about 7 kg to each end of the bar (14 kg in total), and then go by your own feelings.
Monday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
- Shoulder Press – 1 set of 12 reps, barbell only. Then 3 sets of 12 reps with additional weight.
Note: Rest 60-90 seconds between sets.
Wednesday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
- Deadlift – 1 set of 12 reps, barbell only. Then 3 sets of 12 reps with additional weight.
- Pull-ups on the horizontal bar - 3 sets of 8 repetitions.
Note: Rest 60-90 seconds between sets.
Friday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
- Squats - 1 set of 12 reps, barbell only. Then 3 sets of 12 reps with additional weight.
- Bench press - 1 set of 12 reps, barbell only. Then 3 sets of 12 reps with additional weight.
4 week
Well, that's week 4. We are almost done with our program. Carefully review your notes from last week (you kept them, didn't you?), maybe you Should I add or, conversely, reduce additional weight? If you lack strength and endurance, then you should lift less weight, but if you feel that doing 12 repetitions is not difficult for you, then be sure to add more additional weight.
Monday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
- Deadlift - 1 set of 12 repetitions with a barbell. Then 3 sets of 12 reps with additional weight.
- Pull-ups on the horizontal bar - 3 sets of 8 repetitions.
Note: Rest 60-90 seconds between sets.
Wednesday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
- Squats - 1 set of 12 reps with a barbell. Then 3 sets of 12 reps with additional weight.
- Bench press - 1 set of 12 repetitions with a barbell. Then 3 sets of 12 reps with additional weight. If the bar is too heavy for you, then take dumbbells of such weight that it is possible to complete 12 repetitions.
Note: Rest 60-90 seconds between sets.
Friday
- To begin with, let's warm up the muscles for 3-5 minutes: jumping rope, jumping in place, an exercise bike, a rowing machine.
- Deadlift - 1 set of 2 repetitions with a barbell. Then 3 sets of 12 reps with additional weight.
- Shoulder Press – 1 set of 12 reps with a barbell. Then 3 sets of 12 reps with additional weight.
Note: Rest 60-90 seconds between sets.
What to do after finishing the 4-week training program for beginners?
After completing the program for beginners, we are gearing up for further intensive training. You have managed to prepare an excellent base, but there is still a lot of work to be done.
At the very beginning of your sports journey (1-9 months), you will see the greatest progress in the development of strength qualities. It will be very effective to add 4.5-9 kg of additional weight each workout (especially when squatting with a barbell). You will be able to observe the transformation of your body, and your good health and good mood will give you many pleasant moments! Your muscles will grow, the relief of the body will become more defined and pronounced.
That is why, after finishing the beginner training program, start the strength program. And if your goal is to score muscle mass, then pay attention to bodybuilding. You will see great results!
Build strong, lean muscle and shed belly and flank fat to achieve dramatic changes in your fitness in record time with this men's gym workout and nutrition plan.
How much can you change your body in four weeks? Stronger than you think, if you have three things: good system workouts, sound dietary rules, and the right attitude to follow them with focus and purpose.
The suggested four week plan was designed to build mass in a way that constantly challenges your body and pushes it beyond your comfort zone while flattening your abs and flanks. In this case, your body has no choice but to build new muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will "puzzle" your body, and make it change.
Totally modifying your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your life. appearance no shirt.
Plan
The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and press; arms; shoulders and abs. The second also includes four training days, but the workouts are different: chest and triceps; legs and shoulders; chest and triceps; back and biceps.
Powerful start
The workouts of the first week of the first block are given below. Then the tables show the workouts of the second week of the block. Perform the complexes in order, respecting the number of sets, reps, pace and the indicated rest periods so that the beginning of the plan is as effective as possible.
Tempo refers to the number of seconds to complete each phase of an exercise. On the example of the bench press, the first number corresponds to the duration of the lowering phase of the weight, the second to the pause at the bottom point of the amplitude, the third number indicates the duration of the weight lift, and finally the fourth to the pause at the top point of the amplitude.
Bench Press Example
Tempo 2010 means:
- 2 seconds lower the weight
- 0 seconds rest at the bottom point, that is, immediately return to the starting position
- 1 second lift the weight up
- 0 seconds rest at the top point of the amplitude, that is, immediately lower the barbell down
grand finale
The big difference in the second week of the block is that you will work your chest, back, and arms twice a week. This increase in training volume shocks the body, causing it to build more muscle mass and burn excess fat, so you get bigger and leaner at the same time.
Steady progress
The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to keep your body working at its limit. This approach will accelerate the onset of positive changes in your physical form.
Rest
Let's be honest: the proposed four-week plan is very hard, but otherwise you will not change your body for the better in such a short time. It means that good food and quality rest play a key role. Follow the nutritional guidelines below to keep your body hydrated, and try to go to bed early every night.
For building lean muscle mass and gaining a flat stomach, the food you eat is no less important than good program workouts in the gym for men on relief. Follow these four rules to be successful.
Protein
If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow more slowly than you'd like. Lifting heavy weights causes microscopic tears in the muscles, and it is protein that heals these wounds and builds stronger and bulkier muscle tissue. Try to consume high-quality lean protein in at least fist-sized portions at every meal.
Carbohydrates
You don't have to cut out carbs completely to transform your body. On the contrary, choosing your carbohydrate sources wisely will help you get bigger, stronger, and leaner. Avoid sugar and cut down on fast-digesting carbs like white bread and pastas, devoid of the lion's share of their nutrients and fiber. Instead, opt for slow-digesting carbs like sweet potatoes, brown rice, and plenty of nutritious, high-fiber vegetables.
Vegetables
If you don't manage to eat five servings of fruits and vegetables a day according to the famous five-a-day system, you are depriving yourself of a lot of vitamins, minerals and other essential nutrients that can give you good health and a lean body. Eat plenty of vegetables of different colors to supply the body with the necessary nutrients after a hard workout. In addition, fiber will prolong the feeling of fullness and stabilize blood sugar levels, so that you will not crave sweets.
Alcohol
For maximum results in four weeks, you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your drive to train hard and eat right. The best option for you is to drink plain water, green tea and black coffee for hydration and antioxidants to help you recover from your workout.
A set of exercises in the gym for men
Block 1: Week 1
Monday Workout: Chest and Back
1. Bench press
Approaches 3 Reps 10 Pace 2010 Rest 60 sec.
Lie on a flat bench, grasp the bar with a shoulder-width grip. Rest your feet on the floor and tighten your muscles. Lower the bar until it touches your chest, then force it up.
Approaches 3 Reps 10 Pace 2011 Rest 60 sec.
Stand up straight, holding the barbell with an overhand grip shoulder-width apart. Bend forward from the hip joint, but at the same time the chest should be lifted, and the core muscles should be tense. Pull the bar to the body, bending your arms at the elbows, linger at the top point and lower.
3. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2010 Rest 60 sec.
Lie on an incline bench with your head up, holding two dumbbells with straight arms directly above your chest. Bend your elbows slightly, then slowly lower your arms to your sides until you feel a stretch in your chest muscles. Contract your chest muscles to return to the starting position.
4. Thrust of the upper block to the chest on a wide grip
Approaches 3 Reps 10 Pace 2011 Rest 60 sec.
Sit on the simulator, holding the handle with a direct grip at shoulder width. Keeping your chest up and tensing your abs, pull the handle down while bending your elbows. Hold at the bottom for a second and return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, tighten your abs, and press forward with one arm, straightening your elbow. Come back and complete all reps, then change hands.
6. Pullover with a dumbbell
Approaches 3 Reps 10 Pace 4 0 1 0 Rest 60 sec.
Lie on a flat bench with your back pressed firmly against it and holding a dumbbell with both straight arms above your chest. Slowly and in a controlled manner, lower the dumbbell behind your head with straight arms, then lift it up to the starting position.
Wednesday Workout: Legs and Abs
1. Back squat
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight with the bar on your rear deltoid muscles. Lifting chest and tensing the muscles of the whole body, bend your knees and lower yourself into a squat as low as possible, while not allowing your knees to fall inward. Push off with your heels and lift yourself up.
2. Romanian traction
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight with a straight grip on the barbell. With your chest up and your core tightened, bend forward at the hips, sliding the bar along the front of your legs until you feel a stretch in the back of your thighs. Climb up.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the machine in the correct position, in which the soft roller is located at the bottom of the lower legs in front. Tighten the muscles in your upper body and lift your feet by straightening your legs. Hold at the top, holding the quadriceps, then return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on the machine and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Keeping the muscles of the body in tension, lower the feet down, bending the legs. Hold at the bottom point, contracting the muscles of the back of the thigh, and return to the starting position.
5. Twisting
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abs and lift your torso off the floor, then crunch as you reach your torso towards your knees. Slowly lower yourself to the floor, keeping your abs tight all the time.
Approaches 3 Time 30 sec. Pace – Rest 60 sec.
Get into a position with your elbows under your shoulders, feet together, hips lifted, and abs and buttocks squeezed so that your body forms a straight line from head to heels. Hold this position without letting your hips sag.
Friday Workout: Biceps and Triceps
1. Reverse lat pulldown
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the simulator, holding the handle with a reverse grip shoulder-width apart. Raise your chest, tighten your abs and pull the handle down by bending your elbows. Pause for a second at the bottom and return to the starting position.
2. Push-ups on the uneven bars
Approaches 3 Reps 6-10 Pace 2 0 1 0 Rest 60 sec.
Get into a position on the parallel bars with your arms straight and your feet crossed behind you. Keeping your chest up and tensing your abs, bend your elbows to a 90-degree angle as you lower yourself down. Push up, returning to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand straight, take a dumbbell in each hand, turning your hands palms forward. Press your elbows to your sides and lift the dumbbells to your shoulders. Clench your biceps at the top, then lower the dumbbells to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight, take dumbbells in each hand, holding them behind your head with straight arms. Keeping your elbows pointed straight at the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.
5. Crossover Curl
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand facing the crossover, attach a double rope handle to the upper block and grab it with a reverse grip. Push your chest up, press your elbows into your body, and bend your arms to shoulder level. Clamp your biceps at the top and lower your arms.
6. Crossover Triceps Extension
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Facing the crossover, grasp the double rope handle attached to the upper pulley with an overhand grip. Raising the chest and pressing the elbows to the body, press, straightening the arms, then slowly return to the starting position.
Saturday Workout: Shoulders and Arms
1. Seated Dumbbell Press
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on an upright bench with a dumbbell in each hand at shoulder level. Keep your chest up and your core tight, and press the dumbbells straight up while straightening your arms. Slowly lower the dumbbells to the starting position.
2. Mahi dumbbells through the sides while sitting
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on an upright bench, grab a light dumbbell in each hand, and bend your elbows slightly. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows, then slowly return to the starting position.
3. EZ Bar Vertical Pull to Chin
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand straight, holding an EZ bar with an overhand grip. With your chest up and your core tight, lift the barbell up to chin height, starting by bending your elbows. Pause at the top, then return the bar in a controlled manner to the starting position.
4. Hanging knee raise
Approaches 3 Reps 10 Pace 1 1 1 1 Rest 60 sec.
Hang on the horizontal bar, grasping it with a direct grip and straightening your legs. Clutching your core, glutes, and keeping your feet together, pull your knees toward your chest. Hold this position, then straighten your legs and return to the starting position.
5. Weighted crunches
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie down on a horizontal bench, holding a dumbbell or plate in front of your chest with bent arms, bend your knees. Engage your upper abs and lift your torso off the bench, then twist upper part body, bringing the torso closer to the knees. Lower yourself slowly.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten the entire press and, due to the work of its lower part, pull your knees to your chest, then tear your pelvis off the floor. Return to starting position.
Block 1: Week 2
Continue building lean muscle and losing belly fat by working out even harder.
With four week 1 workouts under your belt, you may already be starting to feel a little stronger, lighter, and more agile. That is why we are now going to raise the stakes to accelerate your positive progress.
The four workouts of the second week are similar to those of the first. In the same order, you will work out the chest and triceps; legs and press; arms and then shoulders and abs. But for greater efficiency, two big changes have been made to the program. First, you will additionally perform one additional set of the first and second exercises of each complex. Also in the last four exercises of each workout, the number of repetitions increases to 12.
What for? Because now you know how to do these exercises correctly, so increasing the load on the muscles will force your body to build muscle and burn fat even more intensively. Stay focused and use proper form throughout all four workouts for the fastest results.
Monday: Chest and back
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Bench press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Tilt vertical pull | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Breeding dumbbells lying on an incline bench with the head end up | 3 | 12 | 2 0 1 0 | 60 sec. |
| 4. Pull the block down to the widest | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 6. Pullover with a dumbbell | 3 | 12 | 2 0 1 0 | 60 sec. |
Wednesday: Legs and Abs
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Squats | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Romanian traction | 4 | 10 | 2 0 1 0 | 60 sec. |
| 3. Leg extension in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 5. Crunchy | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 45 sec. | - | 60 sec. |
Friday: Biceps and Triceps
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Reverse Lat Pulldown | 4 | 10 | 2 0 1 1 | 60 sec. |
| 2. Push-ups on the uneven bars | 4 | 6-10 | 2 0 1 0 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 4. Extension of arms with a dumbbell for triceps | 3 | 12 | 2 0 1 0 | 60 sec. |
| 5. Crossover Hammer Curl | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Extension of the arms for triceps in the crossover | 3 | 12 | 2 0 1 1 | 60 sec. |
Saturday: Shoulders and Abs
| Exercises | Approaches | repetitions | Pace | Rest |
| 4 | 10 | 2 0 1 0 | 60 sec. | |
| 2. Lifting dumbbells through the sides while sitting | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. EZ-bar vertical link | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Hanging knee raise | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Weighted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Inverted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
Block 2: Week 1
Workout 1: Chest and Back
1. Bench Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench, grab the bar with an overhand grip. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, then jerk it up.
2. Pull the upper block with a wide grip to the chest
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Sit on the simulator, holding the handle with a wide grip, twice as wide as your shoulders. With your chest up and your abs squeezed, pull the handle down by bending your elbows. Hold at the bottom for a second and come back up.
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a bench, take a dumbbell in each hand and hold them at chest level. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.
4. Seated rowing
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine with both hands on the dual handlebars. Keeping your chest up, pull your arms toward your torso from your elbows. Hold the top position and return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, squeeze your core muscles, and straighten your arm with a press motion. Return to starting position and repeat until the end of the set, then change hands.
6. Press with straight arms down in the crossover
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover with both hands on the straight handle. Keeping your chest elevated, pull the bar down to your hips in a slightly arcing path, pause at the bottom, then return to the starting position.
Workout 2: Legs and Shoulders
1. Back squat
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand straight with the bar on the back of your deltoid muscles. Raise your chest, tighten your whole body and bend your knees, squatting as low as possible, while keeping your knees inward. Push off from your heels to rise up.
2. Army press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand straight, holding the bar in front of your chest with an overhand grip. With your chest up and your core tightened, push the bar up over your head while straightening your arms. Lower the bar in a controlled manner, returning to the starting position.
3. Leg extension in the simulator
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the simulator in the correct position: the roller is at the bottom of the front of the shins. Tighten your upper body and lift your feet, extending your knees. Pause at the top to activate your quads and lower your legs back to the starting position.
4. Lifting dumbbells through the sides while sitting
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on an upright bench with dumbbells in both hands with your elbows slightly bent. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows. Then slowly return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the simulator, taking the correct starting position, in which the soft roller is located at the bottom of the lower legs at the back. Keep your torso muscles tense, and lower your feet down, bending your knees. Pause at the bottom point, squeezing the muscles of the back of the thighs, and return to the starting position.
6. EZ Bar Vertical Pull to Chin
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight, grab a barbell with an EZ bar with an overhand grip. Raise your chest, tighten your core, and pull the bar to your chin by bending your elbows. Pause at the top and lower the bar in a controlled manner to the starting position.
Workout 3: Chest and Triceps
1. Bench press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a flat bench with a shoulder-width grip on the bar. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, and jerk it up.
2. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Lie down on an incline bench with two dumbbells straight above your chest. Slightly bend your arms at the elbows and slowly spread them to the sides, until a feeling of tension appears in the muscles of the chest. Return to starting position by contracting your chest muscles.
3. Push-ups on the uneven bars
Sets 4 Reps 6-10 Pace 3 0 1 0 Rest 60 sec.
Take a starting position on parallel bars, straightening your arms and crossing your feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows to a right angle. Push your hands up, returning to the starting position.
4. Incline Dumbbell Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench with dumbbells in both hands at chest level with palms facing out. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.
5. Crossover Triceps Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover and grab the double rope handle attached to the top block, direct grip. Raise your chest and press your elbows to your sides, press your arms down, extending your elbows, then slowly return to the starting position.
6. Push-ups
Approaches 4 Reps 10-15 Pace 3 0 1 0 Rest 60 sec.
Stand in an emphasis lying down: put your hands on the floor, shoulders and elbows are on the same line, feet together. Squeeze your core muscles and bring your chest closer to the floor by bending your elbows. Push off the floor with your hands, returning to the starting position.
Workout 4: Back and Biceps
Approaches 4 Reps 6-10 Pace 3 0 1 1 Rest 60 sec.
Hang on the horizontal bar with a reverse grip, hands shoulder-width apart. Squeeze your abs and buttocks and, with your chest up, pull your torso up until your chin touches the bar. Hold this position, then slowly return to the starting position.
2. Block pull with a wide grip to the chest on the latissimus dorsi
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Take a starting position on the simulator, holding the handle with a direct grip at shoulder width. With your chest up and tensing your abdominal muscles, pull your arms towards you by bending your elbows. Hold at the bottom for a second and return to the starting position.
3. Lying Dumbbell Row
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, head up, with dumbbells in both hands. Pressing your chest against the bench, pull the dumbbells up, starting the movement by bending your arms at the elbows. Lock at the top point, and lower the dumbbells down, returning to the starting position.
4. Breeding dumbbells lying face down
Approaches 4 Reps 10 Pace 60 sec. Rest 60 sec.
Lie on your stomach on an incline bench with a light dumbbell in each hand. Press your chest against the bench and raise the dumbbells to the sides, starting from the elbows. Pause at the top position and lower the dumbbells to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight with a dumbbell in each hand with palms facing forward. Pressing your elbows to the body, raise the dumbbells to shoulder level. Clench your biceps at the top, then lower the dumbbells to the starting position.
6. Bending the arms with dumbbells "hammer"
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight, dumbbells in both hands, palms facing each other. Press your elbows firmly to your sides and raise your arms to your shoulders. In the upper position, tighten your biceps, then, extending your arms, return to the starting position.
Block 2: week 2
As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to stress the muscles in order to keep them growing. These sets, reps, and tempo have also been adjusted so that each set of each workout puts a little more strain on the nervous system and muscles. This means that the second block of the plan is psychologically and physically more difficult, but focus and try to give your best on each set to the best of your ability. And you will be amazed at the results you can achieve in terms of strength gains, muscle gains, and improved body contours.
The last week's workouts are tabulated below, and although they consist of the same exercises in the same order as the first week of the block, the sets and reps are changed here again. This means that every time you come to the gym, you will give your muscles a new stress load that they are not used to, because this the only way save the progress of your results.
We hope that sitting on the couch and eating a donut, you are thinking about where to start training at home and looking for exercises for beginners to start a new life not after the New Year, but right now.
Of course, you can remove the coffee table to free up space. Make sure you can get up 15 minutes early and find time to do a beginner's exercise before work. And you can most definitely stock up on barbells and dumbbells for your new home gym. But what next? With our help, your first steps to good physical shape will not become more confident and for this we have prepared a set of exercises for training at home.
Below is a list for which we have compiled the best exercises for beginners at home along with information on how to do them correctly and what makes them useful. Read and combine them to create a personalized exercise program that will make it easier for you to start your first home fitness class. They include basic exercises that are accessible to every beginner training, but no less effective for that, as well as several isolated movements, so that the training is safe. Good luck.
Pushups
How to do the exercise?
To get into a push-up position, lie on the floor with your arms shoulder-width apart and your back straight so that a straight line forms from head to toe across your buttocks. Lower your body until your chest is an inch off the floor, then quickly rise up, fully extending your arms. Repeat.
Why do this exercise at home?
Push-ups maximize the use of many muscle groups, making your shoulders stronger and stronger. This exercise is easy to do at home. It prepares you for the next big shoulder challenge you'll encounter in the course of your workout, such as the incline bench press.
Standing dumbbell press
Standing, hold two dumbbells at shoulder level, the grip should be on top, and the palms should be directed forward. Make sure your elbows are out to the sides and not pointing forward. Raise the dumbbells up over your head until your arms are fully extended. Slowly return to the starting position.
What for?
This is a safer way to strengthen your shoulders than the overhead press. The goal for the beginner should be to prevent sprains in the shoulder joints and also to protect themselves from an injury called rotator cuff syndrome. Skip class so early on early stages work with weight is especially unacceptable.
With dumbbells in each hand, get into a “feet shoulder-width apart” position. Keeping your head and back straight, squat down until the dumbbells are an inch off the floor. Try not to touch your knees to your chest and toes, and also do not bend your back or lean forward as if you are falling. Exit, straighten your legs and return to the starting position.
What for?
Squats are a great exercise in every respect, one of the best for strengthening all muscle groups. Dumbbells allow you to focus on technique and work out range of motion with light weights. When you learn how to do this, you can take it to the next level by squatting with a barbell in the gym.
"Farmer's Walk"
Grab two heavy dumbbells for each arm - about half your own weight - and hold them at your sides. Straighten up, push your shoulders back and walk forward in short steps as fast as you can.
What for?
This is very simple exercise no need to worry about technology. It affects the stabilizing muscles of the shoulder, as well as the upper trapezius muscles and the anterior deltoid muscles. In addition, this exercise increases the grip strength, which will also come in handy in further exercises with the load.
Mahi dumbbells to the sides
In this standing exercise, hold a light dumbbell in each hand. Slowly raise the dumbbells, spreading your arms out to the sides, until they are at shoulder height—no higher—and resist the urge to fool yourself by simply swinging the weight. Stop, then slowly return your arms to your sides. It is slowly - only in this way, resisting the force of gravity, you will pump up muscles more than if you let gravity work for you.
What for?
If you do the exercise at home, it will best demonstrate the development of your shoulder girdle. Raising your arms to the side works directly on your middle deltoid muscles, the middle of the three shoulder muscles, helping to develop the width and massiveness of the shoulder girdle. All this in the best possible way creates the very V-shape that you dream of.
Calf raise with dumbbells
In this standing exercise, hold a dumbbell in each hand with the balls of your toes and heels touching the floor. Get up on your toes and hold this position to the limit. Slowly return to the starting position and repeat.
What for?
Too many beginners tend to skip foot work when it's time for leg exercises. Incorporate this exercise into your home workout to ensure you develop your legs the same way you would if you were in the gym.
Biceps curl with dumbbells
Standing, hold dumbbells in each hand, keep your shoulders still, raise your arms with a load up until the dumbbells are at shoulder level. Concentrate on keeping your elbows in the same position, only your forearms should move. Squeeze your biceps to the limit, then slowly lower and repeat.
What for?
The exercise is ideal for developing those muscles that you want to see in front of the mirror. By keeping your shoulders still, you achieve the maximum effect of increasing the entire biceps.
Bench raises with dumbbells
Stand in front of a bench with dumbbells in each hand. Climb onto it with your right foot, pushing off your heel to be completely on the bench. Descend from it with your left foot and repeat the exercise on the other side of the projectile.
What for?
The activation of all upper leg muscles (buttocks, quadriceps femoris and hamstrings) is their activity throughout the day, achieved by one exercise. In addition, due to the low load, it does not lead to knee injuries, which are associated with exercises with a higher load.
plank exercise
Get into a push-up position, but lean on your forearms, not your hands. Make sure you straighten your back and tighten your abdominal and buttock muscles. Hold the position without letting your hips sag.
What for?
Endless crunches put pressure on your spine, and if done incorrectly, your abdominal muscles will end up in strange and stretched shapes. The plank exercise is great for the core without causing any injury. By doing it, you will get a flat stomach with six pack abs.
Lying leg raise
Lie on your back, arms along the body, legs straight. Raise your legs, helping yourself with your abdominal muscles, until your legs are above your head. Keep your torso still, slowly lower your legs to the floor and repeat.
What for?
By holding your torso still and not allowing your pelvis to move, you activate your rectus abdominis (your inner six pack). Choose this exercise after squats every time.
"Dead Bug"
Lie on your back, stretch your arms up above you, bend your legs at an angle of 90 degrees. Straighten one leg until the heel is an inch off the floor, and then return to the starting position. Repeat the steps with the other leg.
What for?
By straightening your legs and keeping your heels off the floor, you are working more than just muscles. abdominal cavity but also stabilize your body. This means that you develop muscles that you can not only see in the mirror, but also use on the sports field.
"Side Plank"
Lie on your left side, keep your legs straight and lean on your elbow. Lift your torso and lift your hip until your body is in a straight line. Breathe deeply while holding this position. Turn over and repeat the steps on the other side.
What for?
This excellent exercise targets the small back muscles, the quadratus lumborum. Strengthening them is key to spinal health and will avoid the notorious back pain for beginners. Faceted oblique muscles will be a bonus.
Lie down on the floor with dumbbells in your hands. Bend your elbows and hold the load above you. Perform a bench press, straightening your arms up. Raising your arms to the maximum, stop and slowly return to the starting position.
What for?
By limiting the range of motion in this exercise, you help strengthen your chest and protect yourself from the risk of damaging your shoulder from overuse. Consider this your springboard for showing off in the gym how great you are at benching.
Triceps extension
Use your left knee and left hand as a bench support and lean forward until your chest is parallel to the floor. Hold dumbbell in right hand, the biceps should be against the torso, and the elbow is pressed to the body. The arm should be bent 90 degrees so that the weight hangs below you. Gradually move the dumbbell back until your arm is fully extended behind you, then slowly return to the starting position.
What for?
Push-ups using the edge of the couch instead of bars put an unsafe amount of stress on the shoulders. And this exercise affects only the triceps, which gives them maximum development, while not putting extra pressure on the joints. And given that the triceps make up two-thirds of the arm, this means that the weapon can be hidden in the sleeve in less time.
How to use the complex for weight gain and weight loss?
This set of exercises for beginners at home is designed for the first 2-3 months of training from scratch. Men and women can follow it, the main difference will be working weights, for girls you need to take less.
To gain muscle mass using this training scheme, you need to use working weights with which you can do no more than 10 repetitions in one approach.
For weight loss, you need to perform exercises as intensely as possible in the style of endurance training for more than 15 repetitions per set. A superset scheme is also good, in which you perform exercises one after the other. For example, they did push-ups from the floor 10 times and immediately went to shake the dumbbells while standing, also 10 repetitions. We rested for a minute and a half and repeated the superset again. So up to 4-5 approaches, then take the second pair. Training should last no more than 1 hour, it is better to do it in 50 minutes. You can train like this 3-4 times a week, and if you have the desire and strength, you can do it more often.
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