Workout Challenges for Beginners Physical Fitness 2017
The best workout challenges which incorporate a higher level of difficulty should not be attempted after beginning to exercise after a long period of abstinence. Start with easy workout challenges for beginners and gradually increase the level of difficulty to fitness challenges 2017 which focus on specific muscles. The truth about stretching is that doctors say that stretching before a crucial performance can lead to tiring the muscles. Instead consider stretching after completing your exercises this will lead to toning muscles to achieve greater definition.
Benefits of Cardio Exercise
Cardio exercise entails the movement of the whole body. Instead of sitting in one place and lifting weights to focus on a specific muscle the whole body actively participates. David Beckham’s workout consists of the most rigorous cardio workout which includes mostly sprinting in conjunction to monitoring heart rate. This ensures washboard abs and also that he looks good in the David Beckham leather jacket when he is with his wife Victoria Beckham. The key to achieving results doing cardio exercises is consistency. Try to designate a time and location where these exercises are implemented each day. Here are a few cardio exercise workout challenges for men and women to achieve a healthy body.
- Twist: Stand with feet separated by a few inches and knees bent just a little keeping hands lifted to chest length. Jump up and rotate arms to the right moving your knees in the opposite direction. Alternate the same thing in the other direction.
- Jumping Jacks: Stand with your legs closed and your hands to your sides with your knees bent just a little. Jump up as high as you can with your arms reaching out to form an “X”. Land slowly, touching your toes to the ground first followed by the heels assuming the starting position. Repeat this exercise 8 to 15 times depending on your strength and ability.
- High Knees: Jog in place lifting knees up as high as possible swinging your arms in the opposite direction of the knees. If the knees go up the hands go down.
- Froggy Jump: Squat down with feet about hip-width apart and hands in front of your chest touching the floor. Jump up as high as you can try to tap your heels in mid air with hands behind your head. Keep your knees bent while landing to protect joints and assume the squatting position.
- Burpees: Stand with legs about hip-width apart. Squat down on the floor placing hands in front of chest touching the floor. Jump to assume the push-up position with only your hands and feet touching the floor with the rest of the body in a straight line. Consider doing a push-up at this stage to increase the intensity.
Superman has superpowers to help him perform insanely outrageous physical maneuvers. Consult with your physician before putting on a Superman leather jacket or t-shirt and trying to attempt these exercises on the first day. Your physician will be able to advise you the right amount of reps and the total duration which you should pursue these exercises. Gradually try to increase the number of reps and the total exercising time as endurance develops.
Strength Training
Once you reach the one month benchmark of doing cardio exercises daily and start to look good in Premium Leather Jackets, begin strength training. Depending on your specific body measurements try to achieve ideal body measurements through strength training. It is important to keep in mind that results to strength training cannot be achieved overnight.
- Pull Up: Grab the bar with a slightly wider than shoulder pronated (palms facing towards the floor) grip. Inhale, clasp your gluteus and fortify your abs. Pull up with your chin towards the bar until the muscles on either side of the back are fully contracted and your chin is above the bar. Slowly lower the shoulder blades focusing on the back muscles to reach the floor.
- Barbell Bench Press: Lie flat on your back and place your hands on the barbell just over shoulder width. Set your shoulder blades by digging them in to the bench behind you. Take a deep breath and let your spotter help with lifting the weight in to the correct position. Inhale and lower the weight to your chest by slowly unlocking your elbows. The bar should descend in a straight line to touch your chest at the base of your sternum (breastbone). Raise the barbell in a straight line back to the original position by extending elbows, pushing your feet in to the floor and your back in to the bench. This exercise mainly focuses on the pectoralis major in the chest.
- Machine Shoulder Press: Adjust the seat of the Smith Machine to match the right height and then sit down. Grasp the handles and push them straight up in to the air. Slowly lower the handles back down to about eye level. This completes one repetition. This exercise focuses primarily on the shoulders and secondarily on the chest, triceps and middle back.
- Barbell Curling: Stand straight upright with feet together and arms fully extended to the sides but not touching body. Hold the barbell with both hands without letting it touch your body. Looking straight ahead, with elbows tucked at your sides and the rest of your body completely still, curl the barbell up to your chest. Squeeze your biceps hard when you reach the climax of the curl. Slowly lower the barbell back in to position. This exercise focuses on working out the biceps.
It takes time and consistency to achieve the ideal proportions according to your height and weight category. These exercises are most commonly used to begin strength or weight training. In the beginning it is advisable to exercise 3 days a week, alternating a day of workout with a day of rest. It is advisable to have a trainer supervise in the first few weeks of beginning your workout. Attempting these exercises without professional supervision can also lead to physical injuries.
