Gym Workout Schedule For Beginners

If you are looking forward to packing some serious mass & carves on the abs, there is need to have some realistic goals. No matter how good your gym workout for beginners is, it is important to avoid expecting some overnight miracles. However, the good news is that you will need to learn the right form as well as the basic safety rules to ensure that you do not get injured later as you start to push some heavier weights.

Training

When working put as a beginner, it is advisable to ensure that you train more frequently as compared to the intermediate as well as advanced trainers. This is because as you gain more experience, it will be possible for you to push the muscles harder and cause some damage that can take longer to recover. The beginners will usually become sore but they will bounce back as the muscular damage will not be very severe.

In case you are flinching as a result of the word damage, you need not to worry. As a bodybuilder, getting some little muscle damage will do you no harm as this will serve to nudge the body to not only recover but to also overcompensate as a preparation for the future workouts. In fact bodybuilding involves making a single step forward and another one backwards . This is the reason why sleep and rest are quite important as this is the time that the body engage in the steps forward.

Therefore, rather than training each of your group of muscles once in a week, it is advisable to begin with a schedule for twice in a week. This is on top of the fact that you can split your body into 2 separate days. During the first day, you can workout the upper body with the exception of the abs. On the second day, you can workout the power body. Since the goal is to train each of your muscles twice in a day, it means that you can do day 1 & 2 on Monday & Tuesday, for instance.

You can again workout on day 1 & 2 on Friday and Saturday and leave the rest of the days for relaxation and rest. For the following week, you should begin with the Monday-version of your first day. Do not forget to include water as part of your workout. In case you get dehydrated, this will affect your ability to function in the right way.

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Abs Workouts Routine For Women At Home

Some women don’t understand why their tummies remain slack even after working hard in the gym. Day to day activities determine the firmness of your belly. For example sitting on a chair all day long impairs the shaping of your abs. Also remaining in a single position while sited tightens your stomach muscles making it so hard to compress the abs. Here are the best exercises you can do at home to get your tummy in great shape.

Climbing up motion

• Take a long scarf, wrap it around the middle of your right foot and lie down while facing up. Bend your knees and let your left foot stay on the floor.
•  With your hands, hold the two sides of the scarf and lengthen your right leg. Ensure that your foot is stretched.
•  Make your hands move up along the scarf while lifting your shoulders and head from the floor. Then, hold up for a few seconds after five counts.
•  Reverse the process and go back to your original position.
•  Repeat the exercise using the scarf on your left foot.
•  Do a set of about ten reps before you rest.

The abs twist

•    Sit down on a flat ground, stretch your legs and bring them tightly close.
•    Be slanted back from your hips at an angle of forty five degrees.
•    Engage your abs and move your arms such that they overhang above to resemble a ballerina.
•    Gently curve your body in the clock- wise direction while your left arm reaches overhead in a slow motion.
•    Make the same movement as you keep your left arm, heels and the bottom on the ground.
•    You should contract the abs so that the spine is supported when returning to the center and as you pull your arms up above.
•    Keep doing this as you alternate sides in two sets of eight reps each side.

Leg stretch

•  Lie aback while bending your knees. Tilt your head and the shoulders up and entwine the chin towards the chest.
•  Breathe in as you bring the left knee close to the chest. The left hand should be placed on the ankle while the right hand resting on the knee.
•  Lift up your right leg from the floor at forty five degrees angle.
•  Shift the legs and switch the position of the hands every time you do the exchange.
•  For every side, make five to ten reps.

Cobra move

•    Lie down on your stomach and put your palms close to the chest.
•    Raise your chest, shoulders and head off the floor.
•    After two counts, hold up and then go back to the start. You may do ten reps.

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