What are the introductory fitness exercises for beginners

For novices who have absolutely no fitness foundation, the most worthwhile thing to practice first is a few low-threshold compound movements that cover the major muscle groups of the body and are friendly to joints. There is no need to rush to the fixed equipment in the gym or follow the difficult training of Internet celebrities. If you practice these movements thoroughly, the progress in the first three months will be more obvious than half a year of blind practice.

Two years ago, I took care of a young girl who had just started working. She used to walk half of the 800-meter physical test in school. When she first got into fitness, she was greedy for too much. Today, she did Pamela's stovepipe exercise for an hour. Tomorrow, I saw a blogger saying that deadlifting will increase her strength and I will do 10k. g, I practiced for a week and my knees hurt when I walked up and down the stairs. Then I cut the plan down to a few basic movements and practiced 3 times a week. In two months, not only did I lose 6 pounds, but most of the backache and waist pain caused by sitting for a long time were gone. I can even climb the 5th floor without gasping for breath.

Don’t think that bodyweight squats are a part of physical education classes for primary school students and you don’t look down on them. Many novices will buckle their knees inward and collapse their waists forward as soon as they squat. Most of their knees will hurt after 10 squats. In fact, just adjust in front of the mirror. Keep your feet shoulder-width apart and your toes slightly apart. Slightly tilted outward at about 15 degrees. When squatting, imagine that there is an invisible stool behind your buttocks to sit on. Squat until your thighs are parallel to the ground and then stand up. Just feel the force exerted by the front of your thighs and buttocks. There is no need to force the squat too deep and put extra burden on your knees. Oh, by the way, there has always been controversy in the circle. Some people say that novices should first practice isolation movements to feel the force, while others say that it is more efficient to go directly to compound movements. In fact, it all depends on your own basic skills. If it is difficult to carry a 10-pound rice, then it is no problem to start with small-weight isolated movements such as lifting mineral water bottles in a sitting position to feel it. There is no need to copy other people's training templates.

Don’t do standard push-ups at the beginning of upper body pushing movements. Many girls have weak upper body strength. If they push for two, their wrists will hurt and their core will collapse. You can start with wall push-ups. Place your hands on the wall shoulder-width apart, stretch your whole body into a straight line, and push slowly Lower slowly, as long as you can feel the force exerted on the back of the chest and upper arms. Wait until a group can do more than 15 steadily, then slowly lower the support height, switch to supporting a table or a stool, and finally transition to a kneeling position and standard push-ups. Doing slowly and steadily is much more cost-effective than holding hard and wearing out the joints.

Pull-up movements are particularly useful for improving sedentary chest holding. Novices should not do pull-ups at the beginning. Find two 5L mineral water bottles filled with water and do bent-over dumbbell rows. Bend your knees slightly and lean your upper body forward until it is about 45 degrees to the ground. Your back must be straight and not collapsed. Pour out the water. Pull the bottle to both sides of your waist. When you pull it, you can feel the two shoulder blades on your back squeezing into the middle. I used to have a programmer friend whose back hurts so much when he sits in the office typing code all year round that he had to wear plaster. He kept practicing this movement for a month and said that after get off work, his back was no longer as stiff as a stone slab.

You can also add a hip bridge to your lower body. Lie on a yoga mat with your knees bent and step on the ground. Lift your butt up until your shoulders, hips, and knees are in a straight line. Stop for two seconds at the top and feel your buttocks tighten. Don’t raise it too high to cause pain in your ribs, and don’t slump down and use the waist strength belt. This action can not only improve your buttocks, but also puts less pressure on your lumbar spine. It can also be practiced by people with bad waists. Oh, by the way, some people say that the glute bridge must be weight-bearing to be effective. Beginners really don’t need to worry. If your waist hurts first when doing it, it means that the force exerted is completely wrong. Adding weight at this time is simply asking for trouble for yourself. First, find the correct force exerted by your own weight.

Don’t do crunches as soon as you start core training. Many people do crunches by pulling on their necks. After three days of neck pain after practicing, just start with a plank support. Put your elbows on the ground and stretch your body into a straight line. Don’t slump your waist and don’t stick your butt out. If you can hold it for 20 seconds at the beginning, you will be considered qualified. Just increase the time slowly. It will be much more useful than doing 100 movements of deformed crunches.

In fact, novices don’t need to be greedy for fitness. If you learn a new move today and try a new course tomorrow, the effort will be extremely inefficient. It is better to master these basic moves first. When you can easily complete the standard moves, you can add weight and variations. After all, fitness is a long-term thing, and it is faster to take it slow.