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A program that helps you get started with your training



It's not always easy to start a fitness program. But here is one that can get beginners on their way to an active lifestyle.

Getting Started with Fitness Training

Equipment

  • Selector operated leg press, selected chest press, selected series, selected abdominal muscles, selected torso rotation [19659005CybexArcTrainer
  • Plyo Box

Motion Tips: Stop all exercises a rhythmic pace. If you lose your rhythm or get tired, move on to the next exercise.

Total Time: 30 to 45 minutes

About Training

This program is intended to provide a basis for strength and work capacity to prepare you for a more intensive program. The program uses blocks that combine exercise and bodyweight exercises to deliver a calorie-burning program that keeps your metabolism up for hours.

This program uses a mix of tri-sets and supersets to allow a muscle group to easily recover from the target an opposing group. In the first two blocks, light muscle exercises are used to challenge each muscle group. The third block combines machine and bodyweight exercises to introduce some functional movements and re-examine the complementary machine motions for a final burnout set.

Get Started Workout

Block 1

Leg Press ] 30 seconds on / 30 seconds off (3 times)
Upper body superset Three times with 60 seconds rest between them
Chest Press 12 reps repetitions repetitions exhaustion

Bock 2

walking lunges with dumbbells 30 seconds on / 30 seconds off (3 times)
upper body superset Three times with 60 seconds rest in between
Row 12 reps
Bent row with dumbbells 12 reps

Block 3

Abdominal 30 seconds on / 30 seconds off (3 times)
Lower Body Superset Three times with 60 seconds rest in between
Alternate step ups on a box 20 reps
Squats with dumbbells 12 reps

Block 4

Arc Trainer

Use the Constant power mode with a cons stand / watt, which corresponds to your body weight. Keep as long as possible over 120 steps per minute. Take a 30 second break and try to work for up to 10 minutes.


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