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Muscle-Building Workout and Diet


The New Year calls for fresh new resolutions. That may sound cliche, but for some people,
it can actually mean the beginning of something great. And one of the top things on everyone’s
list is getting fit. We understand it’s something that’s easier
said than done. And It can be due to the fact that you’re
feeling lazy, have never gone to a gym before or you just don’t enjoy exercising. But don’t worry, we are here to help you
out and make sure you stick to your resolution of getting fit in the new year. And how will we do this? By telling you about the exercises that are
best for you, if you are a beginner. From Modified Planks to assisted squats, these
exercises are fairly simple to do, won’t put too much strain on your body and would
condition your body for more complex exercises that you might want to do in the future. So keep watching! Press Up: This is an exercise that you can
easily do at home. It will also prepare you for progression to
the more demanding shoulder exercises you’ll face in a gym, like the incline bench press. This move uses multiple muscle groups for
maximum growth and strengthens your shoulder joints. Get down into a press-up position with your
hands placed shoulder-width apart and back flat, so a straight line forms from your head
to heels, via your glutes. Lower your body until your chest is an inch
from the ground then explosively drive up by fully extending your arms. That’s one rep. Dumbbell Squat: Squats are an excellent all-round
exercise and one of the best moves for building your overall strength. Dumbbells let you concentrate on technique
and work on your range of movement at low weight. Only advance to barbell squats in the gym
once you’ve got this down. Holding a dumbbell in each hand, position
your legs shoulder width apart. Keeping your head up and back straight, sit
back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes
and chest out – don’t arch your back or lean forward as you drop down. Exhale, straighten your legs and return to
the starting position. Elbow Plank: Planks can hit all the major
muscle groups of your core, including transverse, straight, oblique abdominal muscles and buttocks. Not only will it help you shed fat from your
waistline but also help you functionally perform better while performing other activities. Kneel down on the mat, place your elbows on
the floor and assume the Table Pose. Engage your core, lift your right knee off
the floor, extend your right leg back, and gently place your right toes on the floor. Supporting your body on your elbows and right
toes, lift your left knee off the floor, extend your left leg back, and gently place your
left toes on the floor. Your spine should be in line with your hips
and neck. Gaze at the floor. Hold this pose for 10-20 seconds. Release the pose, rest for 10 seconds, and
repeat. Try doing 3 sets holding for 10-30 seconds. Mountain Climbers: The mountain climber is
a bodyweight floor exercise, similar to a plank but is a hybrid of cardio and strength
training. It works on your deltoids, biceps, triceps,
glutes, core, quads, and hamstrings. It can significantly improve muscle coordination,
balance, and your posture along with burning fat. Assume a table position. Extend your right leg back and then the left
leg. Keep your spine straight, your elbows right
below your shoulders, and your gaze on the floor. This is the starting position. Now, flex your right knee and bring it close
to your chest. Hold it for a second and then slowly bring
it back to the starting position. As you place your right foot on the floor,
hop with your left leg, flex your left knee, and bring it close to your chest. Bring your left leg back to the starting position. Hop on your right leg, flex your right knee,
and bring the right knee close to your chest. Try to do 3 sets of 12 reps. Glutes Bridge: Glutes Bridge strengthens two
of your main posterior chain muscles directly: your glutes and hamstrings. Strong glutes and hamstrings are critical
to avoiding injury as you progress in your training. Lie down on the ground with your knees bent
and feet flat. Dig into your heels, lift your hips, and squeeze
your glutes as you come up into a bridge position. Hold at the top for one to two seconds, then
lower down and repeat. Keep your hips level throughout. If it’s too easy, place your feet on a ledge
or bench, or hold a weight on your hips. Do 3 sets of 15 reps with 45 seconds of rest
between sets. Knee Pushup: This is a beginner style pushup
which will help you build strength before attempting a standard pushup. Get into a high plank position from your knees. Maintaining a straight line from your head
to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle. Push back up to start. Bird dog: Although the Bird Dog is a full-body
move that requires balance and stability, you can easily scale this exercise to your
ability level. You can start with the beginner’s version
that we have for you. Get on all fours, ensuring your hands are
directly underneath your shoulders and your knees are underneath your hips. Keeping your neck neutral, simultaneously
extend your left arm and right leg, keeping your hips square to the ground. Pause here for 2 seconds. Return to the start position. Repeat with your right arm and left leg. The Reverse Fly: The reverse fly is an exercise
that mainly targets your upper back and shoulders. Including this in your regular workout can
be very beneficial if you are a beginner. It uses various muscles found in your shoulders
and back like deltoid, rhomboid and centre trapezius muscles and can be performed when
sitting, standing or even lying face down on a weight bench. Hold a dumbbell in each hand. Keep your back straight, not arched or hunched. With your elbows slightly bent, slowly lift
the weights to where your hands reach shoulder level or a little before shoulder level. Then, lower the weights back to the floor. Perform 15 reps initially and increase as
you keep doing it regularly. Static Lunge: Lunges are an incredible exercise
to include your quads and gluteal muscles, particularly the static lunge. It gives your body a break and helps to lose
weight in your lower body. In the event that you’re hoping to condition
your legs to some degree, look to the static lunge. Step forward with one leg while moving to
your knee with the other, keeping your abdominal area-adjusted and abs contracted. Hold this for 30 seconds, at that point repeat
on the opposite side, completing five to 10 reps. Rather than stepping forward to perform your
activity, you remain with one foot forward and the other back, making a triangle with
your legs. Without moving your feet, bring down your
back leg until your knee nearly touches the floor while bending your front leg, at that
point repeat with the opposite side. To reduce the force of your activity, hold
on to a seat or other sort of help. In the event that you need a harder exercise,
hold dumbbells next to you. Perform 10 to 15 reps for each side. Bicep Curl: This is the perfect move for developing
those mirror muscles you crave. By keeping your upper arm stationary you hit
the whole bicep for maximum growth. Stand with a dumbbell in each hand. Now, keeping your upper arms stationary, curl
the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still. Make sure to only move your lower arm. Squeeze your bicep at the top of the contraction
then lower slowly and repeat. Side Lying Hip Abduction: You may not think
about strengthening your hip muscles until they start to bother you, but please reconsider! This is especially the case if you sit all
day. Counteracting that with hip-targeting movements
will be very beneficial. Lie on your left side, with your left leg
straight, right leg straight, and right foot resting on the ground. Lift your right leg up, maintaining the position
of your body. Make sure your hips don’t open up. Return to the start position. Repeat for the desired number of reps, then
do the other side. Deadbug: This is a fairly easy exercise for
beginners which may look complicated but it’s not. Just lie on your back with hands above you
and feet up so your knees are at 90 degrees. Straighten one leg until your heel is an inch
from the floor and then return to the start position. Repeat with the other leg. By extending your legs and hovering your heels
you work on your core stabilisers, not just your abs. That means you’re building muscle you can
use on the sports field and for more complex exercises, not just to look good. Bicycle Crunch: Bicycle Crunch can be an easy
exercise for you as a beginner if you are looking to get good abs. Lie on your back and bring your legs to a
tabletop position. Bend your elbows, and put your hands behind
your head. Crunch up and bring your right elbow to your
left knee, straightening your right leg. Release the crunch slightly. Bend your right leg and straighten your left
leg, then bring your left elbow to your right knee. Repeat for the desired number of reps. So start working on your new year’s resolution
to get fit using the exercises that we talked about today and let us know how that worked
out for you in the comments section below!

21 thoughts on “13 Best Exercises For Beginners To Get In Shape In 2020

  1. WATCH 🎥: The Quickest And Healthiest Way To Lose Over 50 Pounds – https://youtu.be/aRDgjwNr9Mw?list=PL_fl96m7OLQX8Ls3btXcjCcFcxQ2C1djx

  2. Would you try any of the exercises we mentioned in this video? If you enjoyed this video, please give it a like and share it with your friends! 🙂

  3. wow this is amazing
    cause its my first time doing this
    my muscles are aching so it means its working
    im gonna do this everyday
    THANKS BESTIE!!!!

  4. For bicep curls, can I just use one dumbbell ? I only have a single 20-pound dumbbell. Is it as effective alternating with it both hands compared to to using two dumbbells ?

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