Working out is one of the most practical ways to exercise at home. A workout consists of various exercises with easy movements to learn.
Though seemingly simple, a workout can help your body burn more calories quickly than any other type of exercise. So, what are the workout moves for beginners?
Let's see the recommendations and tips below!
A Workout for Beginners
If you want to start living healthy by exercising, a workout is one of the right choices. Besides being easy, regular workouts help shape your body or maintain weight.
However, if you still don't know which type of exercise suits you, check out various recommendations on a workout for beginners at home here!
1. Push-Ups
Push-ups can help tone muscles, especially in the chest, triceps, arms, and front of the shoulders.
To get the benefits of push-ups, it's recommended to at least practice regularly for 10-15 minutes. Here's how you do it:
- Start with a prone body position on the floor with your knees as a support.
- Place your hands on the floor to support your body, then position your legs crossed.
- Perform a push-up movement by lowering your chest slowly until it is close to the floor surface.
- Lift your body back up with your arms, then repeat the movement several times.
2. Sit Up
In addition to push-ups, you can also do sit-ups to help you tighten your abdominal muscles. Here's how to do it right:
- First, lay your body on your back on the floor.
- Bend your knees and position the soles of your feet flat on the floor while putting your hands behind your head.
- Then, lift your upper body until your elbows are next to your knees.
- While making sure your feet stay planted on the floor, slowly lower your body.
- Repeat the series of movements several times.
3. Squats
Squats focus on training the lower body as well as the core muscles. If you practice it regularly, you can tone your thighs and butt muscles.
Here are the steps to do squats properly and correctly.
- Start by standing straight with your feet hip-width apart.
- Then, push your hips backwards slowly as low as your body can.
- At the same time, straighten both arms in front of the chest to maintain body balance.
- Keep your chest puffed up, not hunched, and your upper thighs parallel to the floor.
- After that, lift your body back to an upright position as before.
- Repeat the movement several times.
4. Wall Sits
The wall sit is almost similar to squats, except that it utilizes the wall. One of the benefits of wall sit movements is increasing muscle strength as well as endurance of the lower body, especially the thighs and legs.
Then, how do you do a wall sit? Check out the following steps.
- First, stand with your back against a wall.
- Position your feet shoulder-width apart and about 60 to 70 centimeters from the wall.
- Then, slowly slide your back down while making sure your back stays attached.
- When your thighs are parallel to the floor, as if you sit on a chair, hold the movement for 20 to 60 seconds.
- Make sure both feet stand firmly on the floor.
- After that, slide your back to a standing position at the beginning.
- Repeat the steps with a time lag of about 30 seconds for each movement.
5. Plank
Plank helps build strength in the core, upper, and lower muscles. One benefit of practicing plank is to improve posture and stretch muscles.
You must train regularly to get the various health benefits from this workout. Here are the steps:
- Start with a push-up position, where your arms and toes support your body.
- Bend your arms to a 90-degree angle with your knees as your support.
- Face downwards and make sure your shoulders remain relaxed.
- Also, keep your body in a straight line during the plank position. Do not let your back or head drop.
- Maintain the position for about 10 seconds, then release.
- Repeat the movement from the beginning.
6. Jumping Jacks
Jumping jacks, also known as star jumps, can train body and cardiovascular strength. For beginners, the way to do the jumping jack is as follows.
- First, stand up straight with your feet together and your hands on either side of your body.
- Then, jump with your legs wide open to the right and left sides.
- While jumping, raise your hands above your head like you want to clap.
- Then, the body lands and returns to the starting position.
- Do the movement repeatedly.
7. Abdominal Crunches
The last recommended workout for beginners is the abdominal crunch. Abdominal crunches help form abdominal muscles while burning fat in the area.
If you want to do abdominal crunches, the way to do them correctly is as follows:
- First, lie on your back while bending your knees and feet on the floor.
- Place both hands in front of your chest in a crossed position.
- Lift your upper back or shoulders off the floor about 10 centimeters, while your lower back remains on the surface.
- Hold the position for a few moments, then slowly lower it back down.
- Repeat several times.
Workout Tips for Beginners
Although the workout exercises for beginners above are quite easy and simple, you still need to pay attention to several things to avoid injury.
To optimize the benefits of the exercise, take a look at the following workout tips for beginners:
1. Warm Up and Stretch
Before and after your workout, warm up and stretch to lessen the risk of injury.
2. Start Slowly and Build Up Gradually
If you're not used to exercise, you will easily feel tired when you first try it. But as you practice regularly, your body will adapt and become stronger.
So for beginners, it would be good to start from a light portion of the exercise and then add sets every 3 to 4 days.
3. Set Targets
Setting targets for exercises can make you more motivated because you have a clear goal when exercising.
If you're a beginner, it's recommended to set the initial target moderately. This way, you don't immediately feel discouraged when you don't meet the target.
4. Try Various Things
It's easy to get bored when you start exercising. Well, these tips can help you overcome it.
You can try various things. Whether exercising in a cool place or nature with a beautiful view, prioritize comfort when engaging in the activity.
5. Focus
When exercising, focus on doing the movements properly and correctly. If you are a beginner, pay attention to each movement and adjust the rhythm or count of the exercise.
6. Be Consistent
Exercise can provide optimal benefits if you do it consistently and seriously. You can schedule 10 to 15 minutes every day to run routine and regular exercise.
Those are the recommended workouts for beginners and their tips. Do these exercises regularly to the best of your body's ability so as not to overdo it.
Keep in mind that even though exercising at home can maintain health and improve body fitness, doing it excessively can potentially cause injury.
In addition, don't forget to pay attention to your fluid intake while exercising. Strenuous activities will make your body sweat, causing it to lose large amounts of fluid.
Thus, the fluid intake that you must fulfill also increases. If you don't drink enough, you risk dehydration, which can lead to several serious health problems.
It is recommended that you drink at least 2 liters of water or the equivalent of 8 glasses every day. You can start by providing #AQUADULU at home to fulfill your family's daily water intake.
AQUA 19 liter gallon is now available, the best AQUA product at an affordable price. AQUA gallon water packaging is safe to use and environmentally friendly.
If you want to exercise outside, AQUA also offers various packages that are practical to carry anywhere. One of them is the Click & Go 750ml packaging with a sports cap that makes it easier for you to drink water while exercising.
Hopefully this article is useful, and see you soon!
