WAY TO START WORKING OUT: BEGINNER'S STRENGTH BUILDING

Exercising daily is very important for everyone. It helps to maintain mobility in joints, helps in muscle growth, and helps to stay active and fit.

Many people around the world want to start working out but they did not know HOW TO START. They are not aware of the foundations of the workout and without proper knowledge of foundations, the efforts will be less efficient.

Some of the people start lifting weights without understanding body functioning. As a result, they are involving in motion but not involving their muscles properly. sometimes that may cause injuries and people did not get the desired result and lose hope.

This is a big mistake that a lot of beginners make. stop looking for over-complicated exercises. Focus on the basics. Learn to master the technique. work on getting stronger for these key exercises because they will be responsible for 99% of your results. so, don't waste your time trying to change up your workouts by doing funky exercises.

So, in this blog, I will help you to understand and master the fundamentals of workout.

I will also give the WORKOUT ROUTINE to beginners for strength building.

Here’s what we’ll cover today:

⦿ WHAT ARE THE FUNDAMENTAL EXERCISES?

⦿ BENEFITS OF LEARNING FUNDAMENTALS.

⦿ EXERCISING MOVEMENTS.

⦿ WORKOUT ROUTINE.

Let’s jump right in!

WHAT ARE THE FUNDAMENTAL EXERCISES?

Fundamental exercises are the foundation to start working out.

In this blog, I will tell you about 4 fundamental exercises that will help to grow stronger.

Those fundamental exercises are :

⦿ PUSH-UPS

⦿ PULL-UPS

⦿ DIPS

⦿ SQUATS

These exercises will help you to have a good startup. these exercises will clarify the basics of muscle movements.

Knowledge of progression is way more important.

BENEFITS OF LEARNING FUNDAMENTALS?

There are several benefits of learning these fundamentals. some of them are given below :

⦿ HELPS IN BUILDING STRENGTH.

⦿ HELPS IN MUSCLE MASS DEVELOPMENT.

⦿ REDUCES BODY FAT PERCENTAGE.

⦿ THESE FUNDAMENTALS UTILIZE EVERY MUSCLE IN BODY.

⦿ THESE EXERCISES ARE MEASURABLE AND ONE CAN  INCREASES THEIR DIFFICULTY BY CHANGING THEIR ANGLES.

⦿ HELPS TO OXYGENATES BODY.

ABOUT EXERCISING MOVEMENTS.

Exercising is all about push and pulls movements.

the benefit of a push/pull plan is the increased frequency with which you hit your muscles.

The push/pull plan also allows you to introduce microcycles in your training. That is, one push day you may focus on heavier, strength-style training while the second may involve higher-rep, hypertrophy-focused lift.

                      WORKOUT ROUTINE.

PUSH-UPS

Push-ups help to develop strength in the chest and triceps. push-ups are a fast and effective exercise for building strength.

To master this exercise you have to do 50 repetitions in one go.

HOW TO PERFORM PUSH-UPS?

1. Start in a plank position with your pelvis tucked in, your neck neutral, and your palms directly under the shoulders. Make sure your shoulders are rotated back and down, too.

2. As you brace your core and keep your back flat, begin to lower your body by bending your elbows while keeping them pointed slightly back. Lower down until your chest grazes the floor.

3. Immediately extend your elbows and push your body back up to the starting position.

4. Repeat as many repetitions as possible.

AS YOU ARE BEGINNER AND NOT ABLE TO DO PUSH-UPS SO, TRY KNEE PUSH-UPS:

1. Place your knees on the floor, the hands below the shoulder, and cross your feet.

2. Keeping your back straight, start bending the elbows until your chest almost touches the floor.

3. Pause and push back to the straight position.

4. Repeat until the set is complete.

once you are able to do knee push-ups go for simple push-ups...

PULL-UPS

Pull-ups is an upper-body strength training exercise. pull-ups provide strength in the back and biceps. pull-ups are a very effective exercise that helps to built muscle mass.

To master this exercise you have to do 10 repetitions in one go.

HOW TO PERFORM PULL-UPS?

1. Grab the pull-up bar with your palms down (shoulder width grip).

2. Hang to the pullup-bar with straight arms and your legs off the floor.

3. Pull yourself up by pulling your elbows down to the floor.

4. Go all the way up until your chin passes the be bar.

5. Lower yourself until your arms are straight.
 

AS YOU ARE BEGINNER AND NOT ABLE TO DO PULL-UPS SO, TRY AUSTRALIAN PULL-UPS:

1. Locate and secure a horizontal bar in a fixed position at a height of about 1.5 times one's arms-length above the ground.

2. With the back to the ground, position the body until the horizontal bar is level with the chest.

3. Extend both arms and firmly grasp the bar.

4. Align the spine so the feet, legs, waist, torso, neck, and head form a straight line.

5.While inhaling, using the feet as the pivot point (feet can be close or wide depending on desired stability), pull the body toward the bar until the chest is nearly touching the bar.

Lower the body back down to the starting position while exhaling.

TRY JUMPING PULL-UPS

Jumping Pull-Ups (Chin and Chest) Set-up: Use a pull-up bar height that bisects the forearm when arms are overhead. ... Execution: Jump up with the feet. Pull the elbows back and bring the chin or the chest to the bar. Return quickly to the box or floor stabilizing with your feet.

TRY NEGATIVE PULL-UPS

In a negative pull-up, you use support to raise yourself to the midway point of a pullup, with your chin over the bar. Then, resisting gravity, you slowly lower yourself into a dead hang, keeping control of your back and arm muscles as you release down.

once you are able with these basics go for simple pull-ups...

DIPS

DIPS work the tricep muscles on the back of the upper arms.

DIPS also helps to develop strength in the core which is very useful in upper body movements.

To master this exercise you have to do 10 repetitions in one go.

HOW TO PERFORM DIPS?

1. Grab the parallel bars and jump up, straighten your arms.

2. Lower your body by bending your arms while leaning forward.

3. Dip down until your shoulders are below your elbows.

4. Lift your body up by straightening your arms.

5. Lock your elbows at the top.

AS YOU ARE BEGINNER AND NOT ABLE TO DO DIPS SO, TRY CHAIR DIPS:

Chair dips are also called tricep dips.

1. Sit on the edge of a chair and wrap your fingers to the edge of the chair.

2. Extend your legs, and your feet should be hip-width apart with the heels touching the ground.

3. Look straight ahead with your chin up.

4. Tighten your grip on the edge of the chair and lift your body from the chair.

5. Slide forward so that your torso clears the edge of the chair.

6. Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle.

7. Breathe out as you push yourself up to your starting position with fully extended arms.

once you are able to do tricep dips go for simple dips...

SQUATS

SQUATS helps to build strength in the lower body. it also helps in core strengthening. it also boosts testosterone which helps in fast muscle recovery.

To master this exercise you have to do 20 repetitions in one go.

HOW TO PERFORM SQUATS?

1. Stand facing forward with your chest up.

2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.

3. Bend at your knees and hips, sticking your butt out like you're sitting in an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round.

4. Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels.

5. Keep your body tight, and push through your heels to bring yourself back to the starting position. This is one rep

6. Go as many repetitions as possible.

AS YOU ARE BEGINNER AND NOT ABLE TO DO SQUATS SO, TRY CHAIR SQUATS:

Stand just in front of your chair, facing away from it. ... Gently tap the chair with your butt, but don't sit down. Squeeze glutes and hamstrings to drive your hips forward and up, returning to the starting position.

once you are able to do chair squats properly go for simple squats.

HOPE YOU LOVE THIS WORKOUT PLAN AND ENJOY THIS READING. FOLLOW AND SHARE FOR MORE USEFUL CONTENT.

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