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Performing a home training routine is the best way to start doing physical exercise. If you have taken a sedentary life a full body routine Soft will help you work your whole body in a balanced way. EITHER Combine training in different days at home for each specific area of the body.
At first this routine will be shorter and with less repetitions. And as you win in physical form you can expand it. In intensity and time. Discover the routine of exercises at home that will help you gain form and start feeling good with your body also improving your health.
Previous considerations for an exercise routine at home
- Do not follow an exercise routine for beginners who work the same part of the body two days in a row. Rest is key to muscle recovery and the greatest effectiveness of training.
- Control your pulsations. Especially if parts of sedentary lifestyle.
- The exercise routine at home You must cost you effort. But it begins with making the short program and sees increasing in intensity week by week. After the first weeks bend the series of each exercise. And weeks later you can make three series of each.
- Remember that warm up before making a routine At home it is essential to avoid injuries.
- Properly hydrate your body. In addition to losing fluid you will lose mineral salts and electrolytes. So take the right amount to counteract your loss. During and after training
- For a few seconds between series of exercises or by changing from one exercise to another. It is not harmful, on the contrary.
Routine of exercises at home for beginners of a week
Monday or first day, lower train
Start by heating. To do this, make a soft race minute on the site followed by 40 seconds of rest and a 5 knee jumps. Rest 15 seconds. And make another minute of soft race on the site.
It is time to start the exercise routine at home. Start by jumping at the Comba 1 minute. Rest another minute and jump one more minute.
After another minute of rest it is time to make a career minute Intense on the site, if you are at home, the ideal would be to have a running tape. Rest again for a minute, repeat another minute of race and rest one more minute.
Make a series of 10 squats. And 3 minutes of pedaling in the air, lying. If you have static or spinning bike at home you can use it instead of pedaling in the air.
Tuesday or second day, upper train
Before the exercise routine at home, make the heating. To do this, make a soft race minute on the site, Another of Jumping Jacks and 5 Explosive squats. Among the different types of exercises rest 20 seconds.
Start your home routine to work by upper train. Make 15 arms of arms. Rest a minute. With some dumbbells, perform a series of 15 -linged dumbbell curls with each arm. Rest another minute. Make 10 crunch. Rest a minute. And do 10 dominated.
Wednesday or third day, lower train
Do the same warm -up as for the training routine on Monday.
Again the third day touches work the lower train. Make squats and rest a minute. Then do 15 burpees and rest another minute. Minute isometric squatillas and rests the same time. Execute 15 Mountain Climbers. Run 40 seconds at great intensity on the site and rest the same time. And the routine ends with a series of 15 crunchs.
Thursday or fourth day, upper train
Execute heating as indicated for the second day.
Make 5 turns with Russian weight. After stopping forty seconds, make 10 biceps curl with dumbbells. Rest a minute. Execute a series of 10 biceps hammers stop below 1 minute. Make 10 side elevations And rest a minute. And perform 10 shoulder press with dumbbell then.
FRIDAY OR FIFTH DAY, REST WITH ACTIVE RECOVERY
After the routine at the home of the previous day, the rest day arrives. This day do not do any exercise routine at home. But an active recovery. This is a very soft routine, similar to a long warming.
To do this 2 minutes of soft race on the sitefor a minute and continue with a soft race on the site two more minutes. Make a minute of knees to the chest. Rest a minute and repeat another minute. And do 8 explosive flexions.
Saturday or sixth day, Full Body routina at home
Again start by heating. The best thing is that you repeat the heating of the first day but now adding 5 explosive squatillas.
The fifth day of the exercise routine at home is more complete. Includes exercises to work the lower train and exercises for the upper train. Make a minute of intense career on the site. Rest a minute. Make 2 series of 1 minute of jumps to the Comba at average intensity, each of them from forty seconds of rest. Make 10 curls with dumbbell after the break. For a minute and make 15 arms of arms. Rest another minute. Make 5 elevations with Russian weight. And 5 Russian squats with each leg
Sunday or seventh day, active recovery
Performs the same training routine at the previous day for active recovery.
As you can see, this exercise routine consists of Four parts differences.
- The corresponding to days 1 and 3 is a routine to work the lower train.
- Days 2 and 4 work the upper train.
- On day 6 corresponds to a full body routine at home.
- Day and 7 are dedicated to active recovery.
Leave sedentary and begins to gain physical form with this routine of exercises at home for beginners of a week. In a few weeks you will begin to notice the results and you can increase this in intensity and time to achieve the objectives you have set. And if you are really interested in make the routine and improve your performance at homeWe advise equip your training place with fitness machines for domestic use like the ones we sell in Gymcompany.
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The routine entrance for beginners: home training was published first in Gymcompany blog.
