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Six weeks back to the fitness plan



If you've decided to improve your fitness after a period of inactivity, we have some good news for you – you should (calmly) take it easy. The temptation is to eliminate the first one or two training sessions while the motivation is at its peak. However, it is very important that you do not exercise too hard too soon. By doing so, you will probably be outperforming DOMS (muscle soreness with delayed onset of muscle soreness) due to the unaccustomed physical strain and your enthusiasm for physical exertion.

"An all-guns impetus is more than likely you quit your program before it starts," says Richard Scrivener, Product Development Manager and Health and Performance Trainer at TrainFitness. "You are reminded that your fitness is not where you think, and you have to wait a week for the pain to subside, and you can train productively again."

We do not say it When you start slowly, you can not experience any more pain, but at least it will not be so intense that you can not imagine exercise for days. To get back in shape, you need to make sure that your body can do the work that you do. This could mean that your improvement is a little more gradual than you initially expected. However, it is better to move slowly and steadily over a long period of time than to start at a rapid pace and burn out quickly. (That's a decent fable, we say.)

"You need to make sure your body is prepared for every workout you throw with it, and that you have time for progress," says Scrivener.

"Use what is known as progressive overloading, even if you can lift that extra 1

0kg, it's better to split it into two 5kg increments and add it over two workouts Improving bumplessly and continuously and providing adequate workload training. "

Scrivener's six-week training schedule serves to put these principles into practice Do not overburden early by sticking to the plan for the entire six weeks, and you will find that you are improving in these four important areas.

1. Motion Control and Awareness

A key aspect of any workout is to ensure that you perform the exercises properly, which requires a little practice.

"Exercises with good technique – including effective timing, pace, and range of motion – that means it's in the fo months, it will be much easier to build muscle, strength, and strength, "says Scrivener.

. 2 Joint Mobility

"Another way to look at mobility is to consider it an exercise," says Scrivener.

"For example, if you can not bend over at the hips and squat down low enough, you'll never be able to take full advantage of this exercise."

[3] Joint Stability

The technique Knowing an exercise is one thing, but if you have the opportunity to do so properly, you need to stabilize your joints, especially if you want to avoid injury.

Follow the instructions carefully and make sure that Your body is in the right position to perform the movements, especially the back If your body is not adjusted to the movement, you increase the risk of injury.

4. Aerobic Conditioning

Whatever your long-term fitness goals are 'You need stamina to reach them, so it's important to include this in the first few weeks of a workout regimen.

"All fitness goals depend on the Ability to train steadily more over time, "says Scrivener.

"Even strength and strength depend on the ability to recover quickly between sets and build up volume."

For whom is this fitness plan

? everyone can use. Do not worry if the names of some exercises look unnecessarily complicated (we look at four-pole T-spine rotation). Once you've read the descriptions and quickly find that it sounds a bit complicated, it's a relatively simple move that you get a grip on after a few tries. It is a good idea to sit down with this plan in your own home and familiarize yourself with the exercises so you can confidently go to the gym.

The plan has been carefully designed to prevent a workout from unbalancing you, which means you can build your fitness slowly but surely over a six-week period. While your body feels as if it is in work after the first workout, it will not be so bad that you have to cancel all your plans for the next few days during your recovery.

In addition, the plan is well-suited for beginners because it teaches you a lot about how your body should move during the exercises. Form is the key to long-term success in the gym, and your focus should always be on learning the right path for each exercise, rather than eliminating as many reps as you can, no matter how sloppy your technique gets. In other words, this plan is for those who want to get fit in the long run, rather than forcing themselves through a brutal short-term plan that will set them up for the rest of their lives against the gym. The next six weeks are only the beginning.

A Six-Week Beginner's Fitness Plan

This six-week schedule by Scrivener includes four workouts per week – two with aerobic conditioning and two with resistance training. Each week you will be doing the same four workouts, but with extra repetitions or sets that make you more vulnerable the fitter you get. Even if you feel great and want to do more on a particular day, stick to the guidelines to make sure you do not get rid of the commission for the rest of the week.

Do not worry if you have a haven Nothing is known about some of the exercises, there are instructions for each of these exercises, and the exercises are designed for people who want to get ready for scratching.

Complete the exercises each week in the following pattern:

Monday – Resistance Training 1
Tuesday – Aerobic Conditioning 1
Wednesday – Rest
Thursday – Resistance Training 2
Friday – Rest
Saturday – Aerobic Conditioning 2
Sunday Rest

Monday Resistance Training 1

Before you start exercising, apply your calf, hip flexor and lats for 30 seconds each with a lather to a maximum level of discomfort 7/10 roll.

1 Squat Watch

Sets 1 Reps 3 on each leg

Get up on one leg and move the non-standing leg out in front of you, but ground it Not. Sit on one leg, move your non-standing leg to the side and squat again. Move your non-standing leg behind you and squat down again, and then – and this is the tricky one – bring your non-standing leg behind your other leg to the opposite side for a final squat. That's a repeat.

Progression: Add one repetition each week until you get five repetitions, and then add an extra sentence in the sixth week.

2 Longe

Sets ] 2 Reps 12 Legs (19459009) Rest 30sec

Stand with your feet together, step forward and lower You, until both knees are bent by 90 °. Press your heels to return to the starting position.

Progression: Add two repetitions each week until you reach 20 repetitions.

3 four-legged T-spine turn

Sets 2 Reps 12 arms each rest 30sec

Walk on hands and knees (the "boxing position ") And place a hand behind the head. Turn your upper body to drop your raised elbow towards the opposite hand and turn it in the opposite direction to bring your elbow to the ceiling. Your eyes should always look at the elbow. Do all the repetitions on one arm and then switch.

Progression: Add two repetitions each week until you reach 20 repetitions.

4 Plank with Arm Pressed

Sets 2 Reps 12 Rest 30sec

Take a print position with your hands directly under your shoulders , Tighten your glutes and abdominal muscles and press firmly into the floor to spread the scapula apart. Keep your elbows straight and lower your chest towards the floor so that your shoulder blades touch. Then press again. Do not bend your arms – it is not a full pressure.

Progression: Add two repetitions each week until you reach 20 repetitions.

5 Resistance Band Lateral Walking Squat [194559008] Sets 2 Reps 12 on each side Rest 30sec

Loop a resistance band around your ankles and move Spread your feet apart so that the band is slightly taut. Then step aside and squat down. Continue until you reach the number of repetitions on this page, then return in the opposite direction.

Progression: Add two repetitions each week until you reach 20 repetitions.

6 pull-ups [194559008] Sets 2 Reps 12 Break 30sec

Grasp the bar with a handle and lower it, until your arms are fully stretched until your chin is over the bar. If you can not do 12 reps this is a pretty big challenge, then use a supported pull-up machine or do fewer reps.

Progression: Add two repetitions each week until you reach 20 repetitions

7 one-arm deadlift with one leg

Sets 2 Repeats 12 on each side Rest 30sec

Select a kettlebell that is enough to challenge you, but not so hard that your posture will be distorted during the exercise. Grasp it with your right hand and lift your left leg off the floor. Bend your hips and lower your upper body toward the floor. Lift the left leg behind you as you lower the kettlebell straight to the floor. Then return to the starting position. Do all your reps on one side and then switch to the other arm and leg.

Progression: Add two repetitions each week until you reach 20 repetitions.

8 Concealed Wand Angle [19659008] Sets 2 Reps 12 Rest 30sec

Lie down with your chin on the ground. Bring your arms to the handover position (hands past your head, elbows bent 90 °) and hold them just above the floor. Extend your arms slowly forward until they are straight, and then bring them back to the transfer position. Keep them just above the ground without altering your body position.

Progression: Add up to two repetitions each week to achieve 20 repetitions.

9 Plank with alternating entry

Sets 2 Reps 12 legs each Rest 30sec

Adopt a press- with your hands directly under the Shoulders Bring one foot forward so that it is on the same side next to the hand, then lift your chest and look forward. Lower your chest, return your foot to the starting position and step forward on the other side. Change legs until all repetitions are completed.

Progression: Add two repetitions each week until you reach 20 repetitions.

10 Dead Bug

Sets 2 Repeats 12 on each side Rest 30sec

Lie on your back, lift your legs Bend your knees to make a 90 ° angle and raise your arms to the ceiling. Slowly lower your right arm and left leg until they are just off the ground, then bring them back to their starting position. Repeat this movement with the opposite arm and leg. Change the limbs that you lower until you have completed all the repetitions.

Progression: Add two repetitions each week until you reach 20 repetitions.

Tuesday – Aerobic Conditioning 1

This session lasts approximately one hour in total (one-third of which, however, is rest time) and involves turning between a treadmill, a rowing machine and a bicycle.

Round 1

Time 4min Rest 2min Intensity Moderate (5/10)

Start with 4min on the treadmill, then with the rowing machine, then with the home trainer and 2min break in between. After completing all three, take a 3-minute break and then continue on lap 2.

Round 2

Time 7min Rest 1min Intensity ] Easy (3/10)

Increase your efforts for this round. Again the treadmill, then the rower, then the bike. Then take a break of 3 minutes and continue on lap 3.

Round 3

Time 2min Break 3min Intensity Heavy (8/10) [19659002] A great last effort on every machine with much rest ,

Progression: Record all the distances you travel at each interval, and then try to add small amounts each time you complete the training. 19659020] Thursday – Resistance Training 2

Before starting exercise, roll your hamstrings, quads, chest muscles, and thoracic spine (upper and middle back) to a maximum discomfort level of about 7/10 for 30 seconds each. 19659007] 1 Alternate Active Leg Lowering

Sets 2 Reps 12 on each side Tranquility 30sec

Lean with both legs straight on heels on a foam roller. Press down with one heel while lifting the opposite leg as high as possible without bending the knee. Return to the beginning, then swap pages and switch sides.

Progression: Add two repetitions each week until you reach 20 repetitions.

2 Split Knee Wandarm Circle

Sets 1 Reps 5 Arm, Direction (19459009) Rest 30sec

Kneel sideways beside a wall so that only a few inches of space between you are shoulder / hips and the wall. Hold your body forward as you try to move your arm in a circle without touching the wall. Do five repetitions forwards and backwards on each arm.

Progression: Add one repetition each week until you reach 8 repetitions.

3 heel rise with arms pressed

Sets 1 Reps 12 Break 30sec

Stand shoulder-width apart with your feet 5cm high , Grab your arms and clench your fists. Then slowly sit down in a deep squat, knees open and chest up. Sit for 2 seconds and then stand up completely.

Progression: Add two repetitions each week until you reach 20 repetitions.

4 Cable Pallof press

Sets 2 Reps 12 in each direction Quiet 30sec

Stand side on a cable machine. Choose a weight where the last repetitions of the set are challenging, but do not ruin the form. Hold the handle attachment with both hands and the elbows on the sides of the body. Support your core, stand up and keep your knees soft. Press the handle forward at chest level and resist pulling / turning in the direction of the machine. Then bring it back to your chest.

Progression: Add two repetitions each week until you reach 20 repetitions.

5 Side-Step-up

Sets 2 Reps Each 12 Legs Rest 30sec

Stand side by side on a bench and then a step up. Then resign. Do all repetitions on one leg and then switch to the other.

Progression: Add two repetitions each week until you reach 20 repetitions.

6 Bear Crawling and Crab Migration [194559008] Sets 2 Distance 10m Break 30sec

Begin the bear by crawling forward, the right one Move arm at the same time as your left leg and vice versa, never let your feet and hands touch the floor. Then the crabs walk backwards, turning over so the abdomen faces the ceiling, the hips remain raised and walk on hands and feet.

Progression: Reduce the rest period by 5 seconds per week until both sets are set done back to back.

7 cable

Sets 2 Reps 12 Rest 30sec

Use a cable attachment and a cable a cable machine. Stand up, hold the attachment in front of you with straight arms and pull the rope towards the neck / face. Hold up your elbows and pull out the rope.

Progression: Add two repetitions each week until you reach 20 repetitions.

8 Gym Knee Rollout

Sets 2 Reps 8 Rest 30sec

Kneeling in front of a gym ball. Put your arms on the ball and slowly roll it away from you. Keep your back straight and hold the core firmly. Your knees should stay on the ground throughout. Stretch as far as possible without your hips falling down, then slowly roll back to the starting position.

Progression: Add two repetitions each week until you reach 16 repetitions.

9 One-armed head press [194559008] Sets 2 Reps 12 on each side Rest 30sec

Stand shoulder-width apart with your feet and hold a dumbbell in one hand. Choose a weight that is challenging, but maintains the correct shape – this step quickly becomes tiring. Hold the dumbbell by the shoulder, elbows bent 90 °, and push it straight over your head. Do all the repetitions on one side and then swap your arms.

Progression: Add two repetitions each week until you reach 20 repetitions.

10 Jump in place

Sets 2 Reps 8 Break 30sec

Stand hip-width apart with your hips. Sink in half a crouch and swing your arms back. Jump up and pin the landing by pressing your hips back and knees forward to slow the body down. Your chest should stay open and your knees should not give in on landing.

Progression: Add two repetitions each week until you reach 16 repetitions.

Saturday – Aerobic Conditioning 2

Get your venom for this 30-minute cardio session – you can run, row, ride a bike, use a cross trainer or swim.

Round 1

Time 10min Intensity Light (3/10)

Use this round as forerun.

Round 2

Time 1min Break 30sec Repeats [19459019] Repeats [19459019]] 5 Intensity Heavy (8/10)

Rattle through 1-minute 5-minute bursts and pause for 30 seconds.

Round 3

Time 10min Intensity Light (3/10)

Warm down.

Progression: Add 10 seconds to the work intervals in Round 2 every week until you work 2 minutes per week 6. Unfortunately, you no longer receive rest periods.

TrainFitness is a UK provider of personal trainer courses. For more information, see train.fitness

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