Regular exercise is the best thing you can do for your health. Most people are interested in a healthy lifestyle, but they do not dare to do anything, because they often do not know where and how to start playing sports.

Soon after you start exercising, you will notice and feel all the benefits that physical activity can bring to your body and health in general.

Be that as it may, include sports in your daily life will take time, will require determination and discipline from you.

If you are thinking about exercising but are unsure of where to start, this article is for you. It contains all the information you need to know where to start, when is the best time to play sports and how to make exercise a part of your life.

It has been proven that regular exercise can greatly improve and improve your health. Therefore, before moving on to the question of how to start playing sports correctly, let's talk first about the benefits of exercise.

They help to achieve and maintain healthy weight body, muscle mass and reduce the risk of developing chronic diseases.

On top of that, studies have shown that exercise improves mood, energizes your brain, helps you sleep better, and enhances libido.

And that's not all - they help maintain good energy levels.

In short, exercise makes you strong and changes your life for the better.

Output: Exercise can improve your mental performance, reduce your risk of chronic disease, and help you lose weight.

Exercise types

There are many different types of exercise.
Here are the most common ones:

  • Aerobic Exercises: They are usually the backbone of any fitness program and include periods of constant movement. Examples are swimming, running and dancing.
  • Power: Helps to increase muscle strength and endurance. For example, resistance exercises, plyometrics, weight lifting, and sprinting.
  • Rhythmic gymnastics: Basic body movements performed without the aid of simulators at an average aerobic pace. Examples are lunges, squats, push-ups, and pull-ups.
  • High-intensity interval training (HIIT): Includes alternating short periods of first high-intensity exercise and then low-intensity or rest.
  • Boot camp exercises(from English - "training camp for beginners" : Time-controlled, high-intensity exercise routines that combine aerobics and resistance exercises.
  • Exercises to develop resilience: Strengthens muscles and improves coordination of movements. For example, pilates, tai chi postures, and general strengthening exercises.
  • Flexibility exercises: Helps to restore muscles, improve coordination of movements and prevent injury. Examples of such exercises are yoga or single stretching movements.

The exercises listed above can be performed both individually and in combination. The main thing is that this or that exercise suits you and you like it.

Output: The most common types of exercise are aerobic exercises, strength exercises, rhythmic gymnastics, HIIT, boot camps exercises, for the development of flexibility and stability. You can perform them individually or in combination.

Where to start?

Your sports journey starts here. Before you start exercising, there are a few important things to consider:

1. Check your health

Preparing for this an important milestone your life must be thorough. If you decide to seriously engage in sports, then first consult with your doctor and go through a complete medical examination.

This is the main condition for those who are not used to physical activity, as well as for people in the 45+ age group.

Timely about the review will identify any health problems that could increase the risk of injury during exercise.

A visit to the doctor will further optimize your training and make it easier for you and your coach to choose the right training program..

2. Make a plan and set realistic goals

Once you have decided to start exercising on a regular basis,

try to come up with a plan that includes goals and ways to achieve them. So how to start from scratch to exercise at home?

Start with simple activities and goals, and build on them as your fitness level improves.

For example, if your goal is to run 5 kilometers, then a few shorter distances could be included in the plan to begin with.

When you have mastered the shorter distances, add more meters until you have covered all five kilometers at a time.

Starting with small, achievable goals will increase your chance of success, which will motivate you along the way.

3. Make exercise a habit.

Another key component of a successful start, and just as important, is that you need to find time to train and make it part of your schedule.

It will be easier to do this if playing sports becomes a habit and takes place on a regular basis. This will train you in discipline and responsibility.

According to research data, replacing one bad habit for another good for health guarantees that new habit will enter your life and become a part of it for a long time.

What's more, having a schedule or exercising at the same time every day, such as every day after work, can make your workout routine.

Output: Before you start exercising, check your health and make a plan with achievable goals. Then make your workout a habit by incorporating it into your daily routine and your life.

How Much Exercise Should You Do?

You don't need to be a high-performance professional athlete or get used to hours of training to start exercising today.

You can distribute these 150 minutes on your own on the days of the week, as it is most convenient for you, that is, when is the best time to go in for sports, you decide for yourself. For example, you can train for 30 minutes 5 times a week or 35-40 minutes every other day.

Recent studies have shown that if you go to the gym for 150 minutes at a time or two, it will be the same.good for your health and well-being, as are your daily workouts at home or every other day.

Your workouts should start at a moderate pace, gradually increasing in intensity as your fitness level improves.

Finally, even though daily physical activity is required to improve health, it is also important to give the body adequate rest.

If the body is not given time to recover and rest, then the risk of injury (fatigue fracture, muscle strain) and overtraining syndrome increases several times.

Exercising too intense can weaken your immune system and increase the body's susceptibility infectious diseases, lead to hormonal imbalances, depression and chronic fatigue.

Workout program for the week

Where to start training and when is it better to go in for sports ?! Below is an example of a simple weekly workout program that requires no additional equipment and takes 30-45 minutes a day. She will give you a rough idea of \u200b\u200bhow to start from scratch in sports and will help you create your own fitness program.

Thursday: Day of rest.

Friday: 30-minute biking or jogging at an average pace

Saturday:Day of rest.

Sunday: Run, jog, or long walk for 40 minutes.

This program is just a simple example of how to start training from scratch.

Output: There is a wide variety of exercises that you can do with ease. The workout plan above is just an example to give you a general idea of \u200b\u200bwhere to start exercising at home.

1. Consume the right amount of fluid

Fluid intake throughout the day is very important to maintain proper fluid levels in the body.

It is also important to drink enough fluids during exercise to maintaining an optimal pace of work, especially if it is also hot outside.

You should also drink plenty of water after your workout, as it helps your body recover faster for the next workout.

2. Optimize your nutrition

Make sure your diet is balanced enough to meet your nutrient needs.

All food groups are essential for maintaining optimal energy levels in the body and maximizing the benefits of exercise. Carbohydrates are especially important because they "fuel" the muscles before training.

Carbohydrates are also important post-workout as they replenish glycogen stores and help the absorption of amino acids into muscles during muscle recovery.

Protein protects your muscles from breakdown during physical activity, restores damaged tissues after them and promotes muscle growth. Consuming certain proteins after exercise speeds up muscle recovery.

And finally, regular consumption of "healthy" fats helps fight excess weight, and these fats are also a source of energy for muscles and the body as a whole during exercise.

Every beginner should know and remember this.

3. Warm up


Before starting any workout, be sure to warm up. Warming up significantly reduces the risk of injury during training and improves your athletic performance.

It increases body flexibility and reduces post-workout pain.

Just start your workout with simple exercises in aerobics such as arm swings, kicks, and walking lunges.

You can warm up using the simplified exercises that you intend to do during your workout. For example, walking before running.

4. Cool down

Cooling down is also important as it helps the body return to normal. This is essentially just a short break, but it is as necessary as a warm-up.

A few minutes of cool down restores normal blood circulation and breathing, and reduces the risk of pain after training.

After doing, for example, aerobic exercises, you can just walk slowly, and after doing resistance exercises, you can do stretching exercises.

5. Listen to your body

If you are not used to practicing every day, then do not forget about your limits.

If you feel pain or discomfort during class, stop, you do not need to force yourself to do what you do not like. Get some rest before starting to exercise again. Training through pain is not best ideaas this could result in injury.

Remember, too, that training harder and faster does not mean better.

It will take a long time before you can achieve really visible and tangible results. Just stick to your chosen training program and try to complete at least most of it.

Output: Drink plenty of fluids, eat a balanced meal, warm up before starting workout and cool down after it, listen to your body and learn to love yourself.

How to stay motivated


So, a start has been made, but to stay motivated and make exercise a habit, try to approach your workout with ease and positive emotions, and get real pleasure from the process. This approach will save you from the disturbing thoughts and fears that often arise in people who decide to start training from scratch.

You can customize and change any program for yourself and depending on your preferences and desires.

If you are not a home person, then go to the gym, join a fitness group (yoga or Pilates), hire a personal trainer, do team sports, or choose your favorite sport. These are just a few options that will help increase your motivation and gain frompleasure from sports.

If you train with a group or a friend, it will spur you on to a good pace of work, due to indirect competition, it will increase your motivation for more a long period and will help you become confident in your abilities.

Keeping track of your progress, such as recording the weight you lift or your running time, will keep you motivated too, as you will definitely want to break your personal best.

Conclusion

This article is devoted to just one question: where and how to start playing sports correctly?

Deciding to go in for sports can be difficult at times. However, having clear goals will help you stick to your training program over the long term.

There are many different types exercises, and you can do anything. Choose what is right for you, and change and diversify the types and amounts of exercise as you like.

Start small, gradually improve your fitness level, and let your body rest from time to time to avoid injury. Listen to your body, it will tell you when to exercise.

Exercising in a fitness group or tracking your progress can help you stay motivated and achieve your goals. It is also important not to forget about balanced nutrition and adequate fluid intake.

What are you waiting for? Make the only one right choice in favor healthy way life: start exercising today!

We all have heard about the benefits physical exercise... They not only make the body slim and fit, but also help to avoid a whole bunch of diseases, strengthen the immune system. In fact, the benefits of playing sports are much greater. But despite the all-round pluses physical activity, few of us regularly pay enough attention to it. The reasons can be different: from a lack of time to visit the gym to a lack of money for a membership. There is a solution: sports activities at home! But how do you start playing sports at home from scratch?

Pros and cons of doing sports at home

When it comes to the benefits of being physically active at home, there are far more of them than the disadvantages. So, let's list all the pros:

  • Saving time. Judge for yourself: on average, it takes 1-2 hours to get from home to the gym, and classes at home help save valuable time;
  • Cost savings. Often one or two dumbbells, a hoop and a jump rope are needed for exercises at home, on which you will not go broke, while a monthly subscription fee can cost you a pretty penny;
  • Lack of strangers... Nowadays, fitness centers are overflowing with people who want to pump up, this can be confusing for a newcomer to the world of sports. And at home you can not be ashamed of anyone, so classes will be easier.

Now let's consider the points "against":

  • Inability to practice any kind of sport. Agree, it is not possible to transfer basketball or hockey training to your home. However, if you are attracted to fitness or Pilates, you can easily acquire the necessary equipment yourself;
  • Lack of a coach. For beginners, support and correct exercise advice is especially important. But textbooks and the Internet can be of great service to you at the start of your sporting activities;
  • Lots of distractions. At home, something is constantly distracting: the phone rings, the milk boils, the son asks for help. In such a situation, the right motivation helps: if you have it, nothing will lead you astray.

As we can see, even the disadvantages of doing sports at home can be easily turned into advantages. If you nevertheless decided to bring the idea to life, we suggest that you familiarize yourself with the recommendations below.

Taking the first steps to achieve a positive result

Almost all beginners have a question: "How to start playing sports at home from scratch?" Get started new life from the following steps:

  • Set yourself a goal. The right motivation is the key to success in any business. Do you want to get rid of excess weight? Or is your goal to make your body attractive and sexy? Think about why you started playing sports when you once again become too lazy to exercise.
  • Based on your goal, choose suitable view sports. If you want to lose weight, then active fitness is suitable for you, but if your main desire is to relieve stress and tension after a working day, yoga will be very useful.
  • Once you've chosen the sport that's right for you, head to the store for the equipment you need. Find the information you need online, but in-store consultants are unlikely to be able to help you choose the right equipment for your sport.

Whichever sport you choose, you will always need a hoop and rope to warm up before the main part of your workout. If these devices are not found in your home, be sure to get them!

  • Make a training plan and strictly follow it. Determine the regularity of the sessions. If you just want to keep in shape, three days a week for a few hours will be enough. If your goal is broader, you will need to spend more time training.

Easy exercises for beginner athletes: we train all muscle groups

If you have not yet decided what kind of sport you prefer to practice, and are ready to start right now, we offer you a simple, but nevertheless, effective set of exercises for all muscle groups.

  • Always start with a warm-up. Jump for a couple of minutes on the rope, after which you can twist the hoop first to the left, then to the right (3 minutes on each side). Stretch your neck in a circular motion to the left and right. After the muscles in your body have warmed up, start the main part of your workout.
  • Start your workout with a leg exercise. Starting position: feet shoulder-width apart, hands on the sides. Squat at a slow pace, but don't do the full squat. Perform 15-20 times in 2 sets.
  • Next - the most problematic abdominal muscles. In addition to training a regular press, you must not forget about the muscles of the oblique press. Take a small ball in your hands, sit on the floor, bend your legs slightly at the knees. Move the ball from side to side, try to place it behind your back. Movements should be performed as quickly as possible.
  • It will be useful to train the muscles of the shoulders, back and arms. For this, regular push-ups from the floor from the knees are suitable. First, try to do at least 5 full push-ups, with regularity you can do them for 15-20. For additional stress on your back, use weights (even a heavy book will do).

Now that you know all the basic nuances of doing sports at home, it remains to gather all your will into a fist and start regular training. Believe in yourself, and you will definitely succeed!

Video

A small set of exercises for the home:

So, you came to believe in the need for sports and decided to make your life a little more active. In a fitness club, you don't have to think about the correctness of the workout - the instructor himself tells what and how to do. Playing sports at home is another matter entirely. If you decide to train on your own, there are a few things to consider.

  1. Find a place to train

If you study in an apartment, you should have enough space to stretch freely on the floor to your full height. When doing the exercises, you should not be crowded anywhere in the corner or curl your legs in an attempt not to touch the furniture. If there is not enough space in the room, try pushing the sofa aside during your workout. Do not play sports in a cluttered space - it will distract and annoy you. Morning exercises in warm time years can be done on the street.

  1. Choose a time.

It is best if the training will take place at the same time on the same days. Find an hour in your schedule when you don't have to rush to get ready for work and when you won't be distracted by household chores, friends, or entertainment. For working women, doing sports in the morning is quite problematic - you need to eat an hour before class, training on an empty stomach is categorically contraindicated. If you are working out, it is best to exercise in the evening - it will help relieve tension after a long sitting in one place and will lift your mood. Just before that, do not forget to at least have a snack.

  1. Choose a set of exercises.

You can take any online fitness course as a basis. On the Internet, you can find a bunch of videos where they will explain in detail how to properly swing the press and work with dumbbells. But you should not limit yourself to exercises for problem areas - all muscle groups should receive the load. Try different programs, see which exercises work best for you, and create your own. Often times, you can choose a set of exercises that will work for you even better than the standard program of the local fitness club. The main thing here is not to jump over your head and not start right away with an advanced yoga course, otherwise you can end up in the hospital with a dislocated neck.

  1. Combine aerobic and anaerobic training.

All exercises are divided into two types - aerobic and anaerobic.

Aerobic (cardio) exercise is a moderate intensity exercise using oxygen as the main source of energy that can be performed for a relatively long time (running, swimming, cycling, dancing). In this case, glucose and fat cells are broken down, therefore it is believed that cardio loads - the best way lose weight. In addition, they help to strengthen the respiratory and skeletal muscles, improve heart and blood circulation and relieve stress.

Due to the high intensity and sharp movements, the consumption of "fuel" during anaerobic loads (barbell, exercise equipment and other power loads) occurs without the participation of oxygen - glucose and proteins are used. That is why, half an hour after strength training, you need to eat something protein. But they, like nothing else, strengthen muscles and help increase muscle mass.

As you can see, both those and other loads are very important for losing weight and forming a beautiful figure. Therefore, you need not only to run, but also to do exercises on different groups muscles. You can, for example, start your workout by jogging or doing strength exercises in the morning and jogging in the evening.

  1. Start small.

Do not give your best on the very first day - for an organism accustomed to inaction, it will be excessive load... In the worst case, you can pull on a muscle or tear a ligament. At best, tomorrow you will have such a soreness that you will not be able to exercise until the end of the week. As soon as your legs begin to tremble, breathlessness or dizzy - stop, catch your breath and continue to exercise in a few minutes.

Let the first workout instead of an hour last half an hour, and it is better to start jogging with one lap. Focus on the inner state: if you feel that you will not master the second round, you should not follow the common stereotype "The benefits of sports begin when it gets hard" and force yourself to run further. In sports, as in nutrition, moderation is key. It won't do you any good if you drive yourself to exhaustion on the first day.

You yourself will feel when it will be possible to increase the load: those exercises that at first caused shortness of breath will begin to be given to you more easily, a burning sensation in the muscles will appear later, and you would only get tired by the end of the workout. Only then can you add another approach to each exercise, increasing the workout time by ten minutes. Gradually, after two weeks or a month (each one individually), you will be able to work out for an hour with minimal fatigue and maximum efficiency.

  1. Warm up before exercising.

Any workout should start with a warm-up - this is necessary to warm up the muscles and prepare them for more intense exercise. Rotate your head, arms, make a series of bends, stretch your leg joints. If you neglect to warm up from time to time, you can damage the undisturbed joints and ligaments.

  1. Practice every other day.

There is probably no such person who would not realize the benefits of playing sports for the body. However, it is well known that not everyone can handle systemic sports. Any of us can find among acquaintances, friends or relatives more than one or two examples when a person began to do jogging or exercises in the morning with the most sincere intentions to put them on a permanent basis.

But 3-5 days passed, or at most a week, and good intentions evaporated somewhere. And there are several reasons for this: weak motivation (or lack of it), an overestimated goal, an excess of goals, as well as low self-discipline. Let's try to figure out how you can make sports activities a need for the body, how to motivate yourself to play sports with pleasure and do it systematically.

Sports lifestyle. By maintaining the strength of the body, we form the strength of the spirit.

So, the day has come when you are determined to change your life. From now on, sport should be your priority in life. So where do you start? It seems that for the majority, the first thing is tidy up your physical body, develop it. The development of the body is inseparable from the normalization of health, therefore, as a result, the state of health, mood will improve, and there will be a surge of energy. In short, the quality of life will improve, and this is already a motivation for doing sports. A well-developed physical body and good health allow:

  • to be in time everywhere and everything, without feeling tired;
  • become outwardly attractive;
  • be in harmony with the outside world, with others;
  • increase self-esteem.

Inattention to your body in youth may not be particularly noticeable, but with age, this translates into health problems, in a significant deterioration in the quality of life in general. What is needed for physical development body? Here you need to solve a twofold problem:

  1. Start to control your diet - do not overeat, eat only healthy food.
  2. Start playing sports in any of its variants - exercise, jogging, cycling, walking, swimming - but always systematically, at least half an hour a day.

The system will give rise to a habit, a habit - a necessity, and the body itself will regulate your lifestyle.

We assess the state of health


Everyone knows the fundamental principle of medicine - “do no harm”. The requirement for sports activities is similar. The outcome of the lesson would look quite paradoxical physical education, designed, generally speaking, to improve the state of health, when we instead got health problems, and even less so, disability. Therefore, before starting sports activities, not trusting our subjective feelings - they are often mistaken - we go to the local therapist, this is where you need to start playing sports. The doctor, understanding his share of responsibility for your health, will prescribe the necessary examination, based on its results, he will issue his verdict regarding the loads that are permissible for you. Having received the doctor's opinion, you can already safely begin your studies. However, not quite ... I need more equipment.

Choosing sportswear and shoes

This stage of preparation for classes is quite responsible, although not devoid of pleasantness. Everything is important here: the lightness of the clothes, and its compliance with the season, and the quality of the fabric from which the clothes are made. It should be sufficient:

  • heat conductive;
  • breathable;
  • hygroscopic;
  • elastic;
  • highly durable.

The sports uniform should be of a consolidated cut, so as not to restrict movement, allow blood to circulate freely, and breathe easily. At the same time, the tracksuit must protect from the piercing wind and cold and prevent overheating during training in the fresh air.

When choosing sports equipment, you should pay attention to the neatness of the seams, the quality of fasteners and lacing, which can bring a lot of inconvenience in case of poor quality performance.

Shoes should also be lightweight, comfortable, made from eco-friendly materials and strictly fit the size of the foot.

You will find motivation - everything will work out!

Motivating sports activities is half the battle. The very first lessons should be motivated. A person should be able to answer to himself the question: “Why am I doing this?”, Formulating his expectations: “To be healthy,” or “To be beautiful and be liked by others,” or “To be noticed by someone in particular " And so on. This is the lever that will start the mechanism and make the entire sports training machine move. So, motivate yourself, set a goal and start forward movement.

"I don't have time for sports." Problem or Excuse?

From many friends and acquaintances we often hear that they do not have time for sports activities. However, if you take a closer look, you come to the conclusion that this is just an excuse, designed to justify a person's laziness and lack of willpower. It's ridiculous to talk about the lack of time to someone who "hangs" on the phone for hours, discussing with a colleague a new boss or another television series.

Although here you can help yourself, along the way, having secured excellent motivation for sports activities: to unite in a couple or a group. This will create new common interests with your friend and add new topics for discussion. In general, having a stable partner for sports activities adds to the chances of the success of the whole business.

What are the results

The results of constant methodical training will not keep you waiting, and very soon you will feel:

  • joy of perception of life;
  • strengthening the immune system;
  • external attractiveness and growth of intelligence;
  • strengthening willpower, gaining purposefulness through overcoming oneself;
  • self-improvement and self-esteem growth.

Sport is an activity for successful people. The long road starts with the first step. So take this step towards personal achievement, among which sports can play a decisive role. And soon you will appear as a role model and an object that provides motivation, so you did it and you did it! 0

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How to start playing sports at home from scratch? Accepting the truth that you are serious about training is the first step towards success. At the initial stage, we will not talk about big plans or lofty goals. You have a desire to change your life for the better, and this is already good. Start with the elementary. Get out your old sneakers and go outside.


How to start playing sports from scratch? - this is where you should start your path to sports. For the first time, do not focus on your clothes, or how many kilometers you need to run, much less about speed. Do a light workout and slowly run around your yard without fuss. It does not matter where to run in a park, forest or square, it is important to run. If you have trouble breathing, slow down, but do not stop moving abruptly. For the first run, 30-40 minutes will be enough. Runs should be counted in minutes, not kilometers. Returning home, you can safely praise yourself for a good start, because this is just the beginning.

Whether or not to exercise at home

If you are interested in the question of how to start playing sports at home from scratch. If you write about the delights of sports at home, then there are much more of them than disadvantages.

So, let's list the pros:

  • the opportunity to save time on the way to the gym and back;
  • saving money, a monthly subscription from the hall costs a lot, while at home you can get by with improvised means;
  • there will be no strangers, now many go to the halls regularly, this will confuse many newcomers. At home, the problem of unnecessary glances will not be and it will be easier to deal with.

Now let's present the arguments against home workouts.

Not every sport can be practiced at home. It is not realistic to bring a basketball court or pool to your home. But if you are attracted by more female activities: fitness, pilates, aerobics, then you can easily acquire the necessary equipment.

There will be no coach. For beginners in any endeavor, correction is needed in the correct execution of all movements. But now it is mono to use the Internet, of course, he will not tell you correctly whether you are performing the movement, but will give precise instructions.

The presence of distracting moments. At home, something always interferes: then phone call, then the linen must be hung up, washed, then the child needs something. Motivation will help to avoid such moments, if it is, her presence will not be able to distract you from the intended goal.

Actions for positive dynamics


Any beginner always has a question: where to start and what is necessary for this, because the usual rhythm of life is disrupted. The good news is that the changes definitely lead to the better. Take the following tips.

You need to set a specific goal for yourself. The gradual achievement of the set task will be the key to success. Possible, a wide variety of goals can be. For some, the main goal will be to get rid of excess weight. Someone has a need to correct their body and make it sexy and attractive. Do not forget for a moment about your initial motivation, and an attack of apathy or laziness will pass.

To achieve better success, you need to decide on the type of activity. If your task is to get rid of kilograms, then it is worth resorting to active and mobile ones, such as fitness, and if there is a need for relaxation and stress relief after a long day at work, then yoga is the best way.

After the appearance of certainty with the type of activity, we can safely proceed to the selection of the necessary equipment. Perhaps it will be dumbbells or a special rug. Find the information you need on the Internet, although every modern store is full of consultants who will help you find all the necessary equipment. Regardless of the type of basic load chosen, we recommend purchasing a rope or a hoop to warm up the muscles.

Formulate a clear plan for your training and adhere to it without deviations. Decide on the frequency of your activities. Your task is to simply keep yourself in good physical shape, then three workouts a week will be enough. If you have more global goals, you will have to try and add the amount and time of the workout.

Easy exercises for beginners: training all muscle groups


You do not have a certainty about what kind of sport to do, but you want to start right now, then this not complicated selection of exercises is designed for you:

  1. It is necessary to start by warming up the muscles. Jump for a short time, on a rope, massage your neck, bend in different directions - this will be a good start.
  2. You should start with a load on the legs. Starting position: feet shoulder-width apart, put your hands straight in front of you. Sit down slowly and stand up, no need to squat deep, do 20 times in 2 sets.
  3. The most problematic muscles of the rectus and oblique press. Sitting on the floor, slightly bend your knees, hold the ball in your hands, move it from side to side as quickly as possible.
  4. Moving on to the muscles of the shoulders, back and arms, we use standard push-ups from the floor on the knees. Start with five full push-ups, gradually build up your pace to add pressure to your back, you can use a book or any other object.

So you met how to start training for a completely unprepared person. It's up to you to start training. Do not under any circumstances deviate from the intended goal. Think about the motives that prompted you to take action.

Outcome

You should not postpone the beginning of classes and time it to specific dates. We need to act now. Do not think that at first you are wearing an old T-shirt and sneakers from the pantry. The most important thing in the first month is to devote enough time to practice. Don't think about how you look from the outside. You look bad. And this is an excuse not to get hung up on what kind of look you have. Over time, everything will change for the better. Buy new sneakers, your breath will go away, and you will feel much better after the approving glances from the side.

Everything takes time and a great desire to change your life for the better. Believe, and everything will work out, you will achieve excellent results and achieve your goal. This very difficult period of adaptation will be deposited in your memory as not an easy time that you hardly want to repeat again. Therefore, do not give up what you started, and move forward to success and achievements.

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