Bodyweight Exercises For Beginners:
1) Push Up:
Push Ups are one of the most effective exercise for building strength and size. They are very simple to do, but they require great concentration. You have to concentrate hard while doing push ups. If you don’t focus well then your muscles won’t get enough oxygen during the exercise.
Push ups are good for strengthening your core muscles. You will feel better after doing push up.
Planks are another exercise which is suitable for beginners because it requires little effort from the beginner. You can do plank if you want to improve your balance or if you just want to relax yourself before going out with friends.
3) Plank Twists:
Planks twists are similar to planking except that you twist instead of straightening your legs. Twist is not only useful for improving your flexibility, but it also helps in increasing blood circulation to the muscles. Twisting movements increase metabolic rate and burn calories. Twisting movements are good for building muscle mass and burning fat.
Twisting movements can be done anywhere so you can practice them anytime.
4) Mountain Climbers:
Mountain Climbers are good for strengthening the core muscles. It also helps in improving your focus and concentration. You have to do mountain climbers very fast because doing them slowly is not beneficial at all.
5) Air Squats:
Squats are one of the most important bodyweight exercises you should be doing as a beginner. They are great for building strength and size. You don’t have to go heavy while doing these. I can’t say this exercises are fun, but they’re definitely worth doing.
You can do as many as you want while you’re waiting for the bus or something.
6) Doorway Pull Ups:
No, you can’t replace actual pull up bar with a doorway. It’s just a different way of doing your favorite exercise. In fact, it’s pretty difficult to do even for an advanced athlete because you need to have very strong upper body to hold your entire weight with just two arms. You can try this trick once your muscles get stronger.
7) Handstand Push Ups:
Just like doorway pull up bar, handstand push up bar is used as an assistance for doing a handstand push up. You can use anything that is strong enough to support your weight. Many people use their couch for this purpose. It’s best to start with something low until you get stronger so that you don’t hurt yourself.
L-Sits are similar to sit ups, but they’re much more difficult. This is because your legs are at a different angle than your torso. You have to work hard to strengthen your core muscles if you want to be able to do this exercise easily.
9) Flutter Kicks:
Flutter kicks are simple to do. You just have to lay down on your back and kick your legs up and down in the air. This is one of the most common ways a doctor tells a pregnant woman to strengthen her stomach muscles.
10) Pull Up:
Pull ups are one the most common exercises which people do to strengthen their upper body muscles. Most people can’t do a single pull up when they begin, but with regular practice, everyone can do at least one or two pull ups.
Kick ups are a very simple exercise which everyone can do. You just have to lay down on your back and kick your legs up and down in the air as fast as you can. This is a very good way to strengthen your leg muscles.
It’s also important to note that you should be doing some exercises for your core muscles. The core muscles are the ones which keep your body stable. Most common core exercises are leg lifts, crunches and sit ups. You have to do these exercises very regularly if you want to increase your ability to do a handstand.
Most people don’t focus on their core muscles as much as they should when they begin working out. As a beginner, you should be doing at least five minutes of core exercises everyday.
As a beginner, it’s best to start off with exercises which don’t require any equipment at all. If you’re absolutely stuck with nothing to do, you can use your own body weight to get a decent workout.
Here are some simple yet effective exercises which require no equipment at all.
1) Mountain Climbers:
Mountain climbers are a great way to get your heart rate up. It also strengthens your core muscles and gives you a good arm workout as well.
How to do it:
Start off in a push up position. Now, bend your legs and bring them forward so that your feet are next to your hands. From this position, quickly bring your right knee up towards your chest and then kick it back so that it’s extended behind you. This is one repetition.
Repeat the process for the same amount of time for each leg.
2) Push Ups:
Push ups are one of the most common ways to strengthen the chest muscles. Also, because you have to keep your body rigid during this exercise, it also works out your core muscles as well.
How to do it:
For this exercise, you’ll need to find a surface which is at the same level or just slightly below your chest level. This will probably be the ground, but it you can also use a desk or table. Now, get into a push up position with your palms on the surface and make sure that your arms are fully extended. Now lower your body slowly until it’s just an inch or two above the surface.
At this point, push yourself back up to the starting position.
You can increase the difficulty of this exercise by raising the surface you’re standing on. This way, you’ll have to work a little bit harder to complete each push up.
Crunches are a very effective way to strengthen your core muscles.
How to do it:
Lie down on the floor on your back. Your legs should be bent and your feet should be touching each other. Now, slowly raise your shoulders a few inches from the floor by bending your neck forward. Slowly go back to the starting position.
Do this for the same amount of time for each set.
This is just one way of doing crunches. There are many other ways as well.
4) Running in Place:
Running in place is a very simple exercise which doesn’t require any equipment. All you have to do it jump up and down with your legs moving as fast as you can. You can modulate the intensity by increasing or decreasing the speed at which you run in place.
5) Air Pump:
This is an interesting exercise, which will get your heart pumping very quickly. The good thing about this exercise is that it doesn’t require any equipment or clothing. All you need is a room with lots of space.
How to do it:
Stand straight with your legs shoulder width apart. While keeping your arms at your sides, jump into the air as high as you can, and bring your knees up to your chest (like a jumping jack). Now quickly extend your legs in front of you and then bring them back together. Bring your knees up to your chest and then jump straight up, extending your legs out behind you.
Quickly bring them back together and then jump again.
Now keep repeating this cycle for as long as you can. The exact number of repetitions isn’t as important as making sure that you give yourself enough time to rest in-between sets.
This is just one example of the many types of cardiovascular exercises out there. If you’re interested into finding out what else is available, you can always visit your local library or do an internet search.
Before you take up any diet or exercise plan, it’s important to consult a professional first. This way, you’ll be able to find out first if the plan is right for you or not. By doing this, your chances of success will definitely increase.
You have to realize though, that dieting and exercise is very hard at first. This is perfectly normal and shouldn’t discourage you from trying. With time, your body will get used to it and the exercises will become less of a challenge.
If you continue to work out, you’ll see bigger changes in your body and it becomes much easier to stick to an exercise regimen.
Also, don’t forget that you can always modify the diet and exercise plans that I’ve outlined in this guide to suit your own needs.
You don’t have to follow them word for word. Just use them as a reference point and then construct your own plan from there.
For best results, you should include interval training into your exercises. Interval training is where you mix periods of varying intensity exercise with periods of rest.
It has been shown to be more effective than doing the same exercise at a steady rate.
Before you start any diet or exercise routine, it’s important that you get your doctor’s consent first. This way, you’ll prevent any unnecessary complications from cropping up in the future.
With these tips and guidelines, you should have all the information that you need to lose weight successfully.
Again, don’t forget to exercise common sense as well. Just because something might be working for someone else, doesn’t necessarily mean that it’ll work for you as well.
You should alter the plans as you see fit as long as it’s going to help you achieve your goal in the long run.
Also, make sure that you’re enjoying whatever plan you decide to go with. If you don’t like it, then you’re probably not going to continue with it.
With these final words of advice, you’re now ready to take that first step towards a lifetime of better health and wellness.
The next part of this guide is going to cover how to construct an effective diet plan. As I said before, weight loss isn’t just about performing exercise. You need to watch what you eat as well if you want to achieve your goals in the shortest period of time.
As they say: “A moment on the lips, a lifetime on the hips.”
So without further delay, let’s begin.
How To Create A Calorie Deficit
In order to lose weight, you have to create a calorie deficit. This just means that you’re burning off more calories than you’re consuming on a daily basis.
This is the most important part of this process because it’s what’s going to cause you to lose weight in the long run.
When most people think of losing weight, they immediately think of doing endless hours of cardio. While cardio is very beneficial and is certainly a good idea to incorporate into your weekly exercise routine, it isn’t going to be the most important thing.
Most of your fat loss during this process is going to come from eating healthier and cutting out certain foods. If you don’t eat the right foods, then all the cardio in the world isn’t going to help you.
Remember that being healthy is much more important than being skinny. Skinny doesn’t mean healthy and fit means healthy.
To be honest, the whole weight loss process is much simpler than the advertisers want you to believe. It boils down to calories in vs calories out.
You’re going to fill your diet with foods that are low in calorie but high in nutritional value and as a result you’re going to feel fuller quicker and for much longer. This makes eating less easier and thus you’re eating less each day which means you’re going to have no choice but to lose weight.
It really is that simple.
Now the type of food that you eat is very important as well. You want to avoid “junk food” completely. Foods such as chips, cookies, hot dogs and the like are just complete wastes of calories and don’t do anything at all to sate your hunger.
Instead, you’re going to fill your diet with foods such as vegetables, fruits, beans, whole grains and the like. These types of food are low in calories and high in volume which is exactly what you need.
On top of that, you’ll also be performing some sort of daily exercise. This is the “cardio” that I was referring to earlier. This could be anything from running to swimming to biking to weight training. The type of exercise isn’t important, only that you’re doing some on a daily basis.
By doing this, you’ll be burning calories while you’re eating less which will speed up the weight loss process even more.
This is just the tip of the iceberg when it comes to Weight Loss but this is all that’s really necessary to know. If you want to learn more then you can find thousands of books, websites and blogs that go into extreme detail about the subject. Just don’t waste your time with fads, quick fixes and scams. They’ll just end up costing you time and money with no results.
Now that we’ve got the preliminaries out of the way let’s talk about why you’re really here and that’s Yoga.
Yoga is an ancient practice that originated in India thousands of years ago. The modern form of it first started to appear in the 20th century thanks to famous people such as Paramahansa Yogananda who introduced it to the Western world.
It’s been gaining in popularity ever since.
What is Yoga?
The word “Yoga” comes from the Sanskrit root word “Yuj” which means to join or to unite. It’s literal meaning is union. In theory, union with what is never really defined and that’s because it’s not meant as a religion. It’s meant to help transition the practitioner into a life of spirituality through different aspects of meditation and mindfulness.
However, there are two main types of Yoga that are practiced in the West. They are:
Hatha Yoga: This is the type of yoga that’s mainly concerned with the physical aspect of it. It’s meant to improve flexibility, strength and focus.
Taoist Yoga: Also known as “Royal Yoga”, this type of yoga is concerned with the mental and spiritual well-being of a person through meditation and mindfulness exercises.
These types of yoga can be mixed and matched whatever works best for the individual. It’s perfectly fine to focus on flexibility and strength without becoming mindful and it’s also perfectly fine to become focused and mindful without doing much physical movement at all.
The choice is up to you as there is no right or wrong way.
Yoga Is Good For You
There are many benefits of practicing Yoga on a regular basis. This is what brought most people to it in the first place. Here are some of the benefits listed:
Reduces Stress and Anxiety: Yoga’s main focus is on mindfulness, stress and anxiety relief. Through various breathing techniques and meditation you become more in touch with your mind, body and soul. This helps bring your mind into a state of peace and clarity which reduces stress and anxiety.
Benefits Heart Health: Does it surprise you that Yoga can improve heart health?
It shouldn’t because it’s been proven to do so. It helps keep the blood flowing through your body which improves the function of your heart and other organs.
Boosts Immune System: Yoga is also good for you in that it boosts your immune system as well. One clear sign of this is that people who practice it rarely get sick and if they do they heal quicker. This is due to the relaxation of the mind, body and spirit.
Yoga has many other benefits such as; relieving back pain, improving flexibility, improving concentration and memory and improving mental health among many others.
These are just some of the reasons why you should practice it on a regular basis.
2.2 How To Get Started With Yoga
In order to get started with Yoga you’ll first need to buy or borrow a yoga mat. Certain asanas such as the “Prone Lotus” (shown below) require you to place your knees and elbows on the floor so a mat is a must.
You can easily find yoga mats on Amazon or at your local sporting goods store. Yoga mats are usually available in different thicknesses depending on your personal preference.
After you have your mat, the next step is finding out which type of Yoga is best for you. I recommend that you see if there are any classes in your area that you can attend to learn more about it and get some one on one instruction.
If you can’t find any classes or they’re too far away then you can always buy a video to teach yourself. Just make sure you have a set schedule and dedication to practice it everyday.
I’ve also seen that there are a few different video games that incorporate yoga (or at least some of the asanas) into them. If you’re really into video games then maybe this is something you’d be interested in.
To learn more about different types of classes and videos available in your area, just do a quick online search for them. There are plenty of websites and online communities dedicated to them that can help you out.
2.3 How To Practice Yoga
The next part of this guide is going to go in-depth about the art of practicing yoga. The poses, techniques and other tips that will get you started on your path to mastering it.
Begin by taking a look at the “Figure 1” picture to see how you should be standing. It is important to have your feet together and arms at your side so I suggest finding a wide, clear space in your home before you begin.
When you’re ready to begin practicing the poses, just reference the “Figure 2” picture for guidance on what they should look like.
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