Home gymnastics for beginners: get started without failing

You have finally decided to exercise, but you don’t know where to start. On the Internet you can find endless routines to put into practice or perhaps, your friends can give you some proposals. It is best to create your own training plan that adapts to your physical level. In our article today we introduce you to a home gym routine for beginners. Get to work!

Home gymnastics for beginners: where to start

Exercising not only helps you stay slim and get an enviable body for the summer. Moving helps to improve the quality of life, to have optimal health and, in addition, it makes us happier. Physical activity also helps reduce stress, anxiety, and generally improves mood and mood. More things: exercise is also good to fall asleep and that it is of quality.

If you are a newbie, don’t despair. The first step is to have the initiative to get down to work and get off the couch once and for all. Afterwards, we advise you to carefully prepare your training plan, in which you must specify the days of the week on which you will perform physical activity. You should also choose the times that suit you best and, of course, don’t forget to get a nutrition plan. Remember that if you want better results you should change your diet. Don’t forget to eat healthier and drink at least 2 liters of water a day. We advise you to get enough rest and allow your body to recover properly. You don’t want to get injured right from the start!

Iron

Plancha, una gran alternativa para la gimnasia en casa para principiantes

At first glance, the plank is an incredibly easy exercise. All you have to do is lie down on the floor, face down, supported only by your forearms (shoulder width apart) and the balls of your feet. Simple, right? Don’t be fooled! This is an exercise that requires a lot of effort and you may not last 10 seconds the first time you try it. Do not be discouraged. With time and practice, you will be able to hold out like a champion.

To do the plank correctly, we recommend that you keep your back very straight and always look down. In addition to the fact that it is advisable to do some abdominal strength, so you will be working this area of the body. Control your breathing and arm yourself with patience.

Push-ups

Push-ups are also very easy to do. Anyone with a few months or years of training will tell you that. They are similar to the plank, since the position starts from here. Again, face down on the floor and supported only by the tips of your feet and hands, you will have to push your body up and down with the help of bending your elbows.

No dejes de lado las flexiones y subir el escalón

To do the push-ups properly it is recommended to keep your back straight, not to “relax” or “stick out” the buttocks and keep your head down. Since you are doing a gymnastics routine at home for beginners , we advise you to make your work easier by bending your knees. In this way, you will put your hands and knees on the ground and it will be much easier for you to perform the push-ups, until you master the technique.

A variant of push-ups are those performed against the wall. They are simpler and maybe you can start here. Although they do not have the same intensity as traditional pushups, we are sure that you will see good results. You just have to face a wall, with your arms spread shoulder-width apart and supporting your palms. You will only have to bend your elbows to go up and down. If you’re looking for more intensity, take your legs off the wall as much as you can.

Squats, essential in home gym routines for beginners

If you’re putting together your beginner routine, you can’t skip squats. They are an essential exercise in all training plans, whether you are a novice or not. And it is that squats provide multiple benefits for the body and, the best thing, is that they are very easy. Squats are very versatile and there are different types and variants.

We suggest you start with the basic squat. Stand upright, legs slightly apart (hip-width apart), with the balls of your feet facing forward. Bend your knees to lower yourself to a point where your heels don’t come off the ground. Go back up. For a correct execution you must keep your back straight and your knees should not be pulled in for any reason.

The arms can be placed at the waist or behind the neck. If you want more power, it is recommended to extend your arms forward.

Climb the step

Very easy exercise that has been practiced for many years, mainly in step routines and aerobics, so popular a few decades ago. All you have to do is climb one foot first and then another on a step. The rise is done by using force with the leg and contracting the abdomen. You will get great results if you do it fast enough.

If you have stairs at home, you can do it on them. You can also use a small bench or chair, not very high and stable.

ABS

Never forget your abs! Great athletes do them daily because they are essential in an exercise routine of any kind. Abs are very versatile and there are many varieties . As time goes on, you can include new forms in your home gym routine for beginners.

Traditional sit-ups are done lying on the floor, face up, with the legs bent. Bring your hands to the back of your neck and raise your torso upward, as if trying to reach your knees. There are two ways to do them: short ones, in which only the head and shoulders are lifted off the ground a little; and the complete ones, in which you must sit completely up to your knees. Then alone, go down and repeat.

Los abdominales son ejercicios esenciales en las rutinas de gimnasia en casa para principiantes

You can also try bicycle abs, for which you will have to raise your legs, flexed in the air, forming a 90 degree angle. Then, you will have to move them as if you were pedaling a bicycle, while raising your torso moving it from left to right.

Scissors in the air

Scissors are an extremely easy exercise that will make you sweat a lot. You just have to lie on your back on the floor and raise your legs fully extended. Open and close your legs in the air, as if it were a pair of scissors. Put strength in the abdomen for its execution.

When you are a little more expert, you can do the same exercise, but raising and lowering your legs. That is, while you open and close, the legs must describe a journey from top to bottom and vice versa. Quite a rewarding challenge! A very common variant of the scissors is, instead of opening and closing the legs, throw one forward and one backward.

Basic home gym kit for beginners

If you are committed to the cause, what better way than to get yourself some essential accessories for training? The first thing is to buy a mat , to make the exercises more comfortable. You can also buy dumbbells and elastic bands that will make you challenge your body more and enhance the exercises.

The best deals we have found to buy fitness accessories for beginners