If you have never done sports before and finally decided to start, then you need to choose a training program for beginners. Basically, it includes basic exercises that will help develop muscles, plastics and body relief.
Tips for Beginners:
- Do not constantly perform the same complex, because the body quickly gets used to, and the effectiveness of training is reduced to a minimum.
- Remember that the load should increase gradually. Only in this way can you train the body to train.
- Let the body rest, do not exercise more than 3-4 times a week for this.
- The duration of training should be about 1.5 hours.
- It is very important to follow the technique of performing each exercise, otherwise you may get a serious injury. In addition, such training will not bring any result.
- Adhere to the principles of proper nutrition.
The program of training at home for beginners
It is best to start with aerobic training , for example, from running, sports walking, swimming, etc. The duration of this stage is about a month.
The training program for beginners in bodybuilding should begin with a warm-up, which lasts no more than 10 minutes. This will give you the opportunity to increase the heart rate, improve blood circulation and raise the tone of the whole body. Each exercise should be done in 3 sets of 10 repetitions. The duration of the approach is not more than a minute.
Crossfit training program for beginners
In this form of employment, it is customary to use exercises that are similar to the natural movements of a person.
Example program:
1. Warm-up - 10 minutes:
- running on the spot - 3 min .;
- push-ups - 10 times;
- squats - 10 times.
2. Power section - 15 min .:
- zaprygivanie on the hill - 10 times;
- jumping rope - 30 times;
- Squats with a small weight - 10 times.
3. Hitching - 5 min .:
- slowing down
- stretching;
- breathing exercises.