Asmita Shah

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Workout Guide For Beginners

Exercise Science
๐–๐ก๐จ ๐ข๐ฌ ๐œ๐จ๐ง๐ฌ๐ข๐๐ž๐ซ๐ž๐ ๐š ๐›๐ž๐ ๐ข๐ง๐ง๐ž๐ซ?

- Any untrained individual - Someone who needs to learn the form and technique - Has a training history of less than 6 months - Someone who is coming back after a break or an injury (special care to be taken). ๐‡๐จ๐ฐ ๐ญ๐จ ๐œ๐ซ๐ž๐š๐ญ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐ฉ๐ฅ๐š๐ง? ๐…๐ซ๐ž๐ช๐ฎ๐ž๐ง๐œ๐ฒ:ย You can choose your own split but to get started,ย doย full body training 3-4 times a week. Whenย you perform the sameย movement repeatedly, you will get better at the form and technique. Rest days can be usedย forย steady state cardioย such asย walking, swimming or any sport that you like to play. ๐ˆ๐ง๐ญ๐ž๐ง๐ฌ๐ข๐ญ๐ฒ:ย ย Keep intensity low. Start with 2kg dumbbells or water bottles at home. ๐‘๐ž๐ฉ๐ž๐ญ๐ข๐ญ๐ข๐จ๐ง๐ฌ: Stick to theย 8-12 rep range. Keeps 2-3 reps in reserve. For example, if you think you can hit 12 reps withย good form, aim forย 9-10 reps keeping 2-3 reps in reserve. ๐’๐ž๐ญ๐ฌ:ย Startย with a singleย set and progressively increaseย the number of sets per workout session. ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐ฌ๐ž๐ฅ๐ž๐œ๐ญ๐ข๐จ๐ง:ย  More isnโ€™t always better.ย Limit the number of exercises. Begin with simple exercises or progressions. Your goal should be to find that variation that gives you the most benefits and minimizes the riskย of injury. ๐‡๐จ๐ฐ ๐ญ๐จย ๐œ๐ก๐จ๐จ๐ฌ๐žย ๐ฏ๐š๐ซ๐ข๐š๐ญ๐ข๐จ๐ง ? By assessing your current skill level. First, learn the basic movement and then try out the variations. ๐‘๐ž๐ฌ๐ญ ๐ฉ๐ž๐ซ๐ข๐จ๐ย โ€“ย Intra-workout rest periods are important. Make sure your rest periods are optimal and help you recover so thatย youโ€™reย ready for your next set. ๐“๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐จ ๐ฎ๐ง๐๐ž๐ซ๐ฌ๐ญ๐š๐ง๐ ๐›๐ž๐Ÿ๐จ๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐š๐ซ๐ญ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  - Know your WHY: Why do you want to start training? -Understand the basics (and get them right!): Even advanced lifters' plans are based on these basics -Donโ€™t chase muscle soreness: โ€œNo pain no gainโ€ isnโ€™t always true. Just because your body isnโ€™t aching doesnโ€™t mean you havenโ€™t trained hard -Someone who has never trained before does not need that much stimulus to build some muscles -There are six basic movement patterns. Focus on getting better at them. Go through the entire post and you will learn how to create a workout plan for yourself. Lifting is a life-long passion. Start well, keep getting stronger and youโ€™ll be well on your way to Gainsville!

Anuja Vashisth

wow v useful ... loved this

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