Don’t know where to start? “Functional HIIT training is a great place to start,” says Thompson, who combines strength training with aerobic exercise. “High-intensity interval training allows participants to maintain high-intensity exercise for longer periods of time than during continuous exercise, with each movement taking place in short bursts, which helps with the lack of boredom.” Notable here. Don’t be afraid if you’re just starting out, as what makes up “high intensity” varies from person to person. Working on forms and conditioning can slow down at first.
And in general, focusing on functional movements is ideal for everyone, as it mimics the movements of everyday life, such as carrying groceries and standing from a sitting position. Therefore, you can also train your body to do these things. Better movement.
Thompson says it’s important to find confidence, especially when starting a new fitness routine. And learning the following beginner training movements can help you build yours.
Five Beginner Workout Movements to Prepare for Success
1. Fast feet close to wide
“This is an easy and effective way to warm your body, pump blood, and increase your heart rate during training,” says Thompson. “Move your fast legs and find a good pace.”
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To do this, start with a shallow squat (bend your knees and butt your back) with your legs separated by shoulder width. Just lift your foot a few inches off the floor and move your foot as quickly as possible to start sprinting in place. “Once the rhythm is set, move some steps closer and perform some steps in a wider stance. Alternately repeat throughout the set.” Aim for 2-3 rounds of 30 seconds.
2. Push-ups
The list of beginner training movements is not complete without push-ups. “This movement can be easily changed to any fitness level and makes the body work in several parts. Push the chest and then rotate it open,” says Thompson. Align your wrists, elbows, and shoulders, and start from the high board position. Lower yourself to the ground and then push yourself back to the higher board position. “Keep a strong core to prevent it from getting soaked in your lower back,” he says. Kneel to change.
Watch this video for tips on push-ups.
3. RPG plank
Thompson says this plate variation challenges the muscles throughout your core. Starting with the forearm plank, “slowly rock back and forth a few inches while maintaining full control for 40 seconds.”
4. Bicycle crunch
“These are great ways to activate the entire core, especially the oblique muscles,” says Thompson. (Your oblique muscles run along the sides of your abdomen and become abdominal muscles that help you rotate.) First, lie on your back, bend your legs, put your knees on your hips, shine parallel to the floor, and your hands on your head. Put it behind. .. Pull your navel toward your spine, push your chin in, curl your head up to look at your thighs, then rotate your torso to turn your left arm toward your right hip and straighten your left leg. At an angle of 45 degrees. Reverse the movement, return to the start, and repeat on the other side.
5. Crouch in alternating rushes
“If you stay low during the rush, your quadriceps and gluteal muscles will ignite and challenge all the little muscles that act as stabilizers,” says Thompson. If you start your feet apart by the hip width, your toes will bend slightly. Lower it to half a squat (think of bending your knees to 45 degrees instead of 90 degrees). “Return one foot to the reverse lunge and back to the starting position,” explains Thompson. “Repeat on the other side. Always stay low at half that squat and keep your chest proud.” This means that the collarbone is wide and the scapula is sandwiched between the backs.
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