Do you want to be healthy? Well, eating a balanced diet and engaging in regular exercise is mandatory for it. Most people will stick to a diet or a certain exercise routine for different reasons; some to lose weight while others wish to be more physically appealing.
However, regular exercises are important; it keeps you in a healthy state. Do you usually do a full body workout routine or splits? Regular exercise is important, but you have to make sure that you do it properly. By this, it means when working out, you have to engage your entire body. Be it your back, chest or biceps just to mention a few areas, you have to ensure they all are involved in your regular exercise. Full body workout is the best way to get maximum out of your body for a short period of time.
Full body workout emphasizes overall body conditioning with major muscle groups to be developed, rather than working individual muscles or muscle groups separately. In short, if you want to get the most out of your body in the shortest period of time possible - full body workout is your answer.
Always consult your gym trainer other qualified and knowledgeable individual for some assistance if it is needed.
Starting and Stopping Full Body Workout
If you do not have any trainer assistance, make sure you always warm-up before and cool-down after your workout for at least 5 minutes. Warming up helps slowly to increase the heart rate and body temperature in order to prepare muscles, tendons, and ligaments for exercises. Warm-ups routine is important to help prevent muscles and joint injuries. A cooling down session helps gradually lower body temperature and the heart rate, as well as returns muscles to the normal position to prevent tightness and soreness.
The best warm-up and cool-down is a combination of stretching and light exercise like treadmill or rowing machine. Warm-up and cool-down might appear like a burden to you, but as injury prevention, it can't be replaced.
Let me take through the top 5 of the most effective exercises for full body workout for beginners.
A squat is a form of bodyweight exercise that targets legs (mostly tops of the thighs) and buttocks. The last thing you might think of neglecting is this exercise. By engaging in squats you are building strength and shape for your lower body. Squats also contribute to core areas promoting benefits for the whole body such as overall balance and hip mobility.
- Stand up with the feet a little wider than shoulder-width apart. Place your hands behind your neck.
- Move the hips back, lower the body and bend the knees maintaining a sitting position. Tighten your abdominal muscles.
- Pause for a few seconds and slowly return to the start position. Keep your knees slightly bent.
- Recommendation. Start one or two sets of 8-10 repetitions and then gradually increase 30+ squats a day.
If you want to tone your upper arms, strengthen your shoulders and upper back then the Overhead Press is the ultimate piece of workout for you. It involves lifting an object up above your head. This object can be a dumbbell, barbell, or sandbag. Getting stronger each day is a long process.
If you are a beginner, do not start with heavy weights to avoid back or shoulder injuries.
- Stand up with the feet a little wider than shoulder-width apart. Do not lock your knees and tighten your abdominal. Hold a weight in each hand.
- Straighten elbows and lift weights overhead. Hold weights for a couple seconds on the top.
- Lower your arms.
- Recommendation. Start from one or two sets of 8-10 repetitions and then gradually increase repetitions and weights.
Abdominal Crunch or Curl
Losing belly fat is many people's dreams. Abdominal crunch focuses on building your abdominal area and six packs. Avoid this exercise if you have a neck problem. The exercise itself is simple:
- Lie on your back with your knees bent and feet on the floor. Extend your arms forward, or across your chest or on the sides of your head.
- Maintain a slow and controlled movement upward, stop for a few seconds and return back to start position, focusing on your abdominal muscles.
- Remember that your upper shoulder area is the only part that comes off the ground and not your back.
- Recommendation. Start from one or two sets of 8-10 repetitions.
Do you know that just a single push-up activates almost every muscle in your body? Push-ups are considered as a compound exercise due to multiple muscle groups are involved. This exercise aids in developing major muscles of the upper body and arms. Push-ups help to build upper body strength and improves your stability.
- Hands are wider than shoulder width. Keep your elbows straight but not locked, head and the body in one continuous line. Keep your legs in-line with your body.
- Engage your abdominal muscles and start slowly lower the body until your chest touches the floor.
- Stop for a moment and slowly return yourself to the start position.
- Recommendation. Start one or two sets of 8-10 repetitions.
This exercise works with several large muscle groups on the upper body. This includes shoulders, arms, and back. This exercise can be performed in different ways to gain more results in target areas.
When performing a narrow grip, you build up biceps. A wider grip helps with shoulders. Reverses grip aids in building your back and shoulder muscles. Many presume that pull-up is one of the hardest forms of full body workout, but the results that come with it are extremely amazing. Traditional pull-ups can be performed with a pull-up bar.
- Start in the dead-hand position with the palms facing out, do not hang on your joint and ligaments.
- Straighten up and lift about 50 percent of your body weight with your knees slightly bent.
- Gradually lower your body to start position.
- Pull-ups are hard and depend on your own level of strength and your body weight.
- Repetition: You can start with 1 repetition and build up your arm and back strength.