If you decide to exercise at a gym, they will likely have everything you need. If you are going to exercise at home you may want to invest in some equipment: yoga mats, free weights, resistance bands, an exercise ball, or even an elliptical machine or stationary bicycle. Experts recommend beginners start with a full-body routine two to three times per week. This will help you get in shape and get ready to move on to more challenging or centralized workouts. Find a trainer to help you get started. Many gyms offer personalized workout routines and a trainer to help keep you on track. Many websites offer exercise regimens and step-by-step instructions. Check out muscleandstrength.com for a wide variety of routines; see exercise.com for a list of exercises based on experience level; or browse through exercises you can do from home at makeourbodywork.com.  Start with larger movements before moving on to smaller ones. Do isolation movements to strengthen a single body part. Cardiovascular exercise gets your heart rate up. This is best if you want to slim down. Cardio exercises include aerobics, running, dancing, and using the treadmill. Do about 1.5-2 hours of cardio exercises each week. Lifting weights helps you gain muscle. It can also help you target a specific area you’d like to improve. Popular exercises include bench pressing, dumbbell presses, and curls. Incorporate these exercises into your workout twice per week to get the best results. You’ll want to work out your arms, legs, and core area. You could set aside one day for each group, such as legs on Monday, arms on Wednesday, and core on Friday. The next week you could change the order to keep your routine from getting stale.   Leg exercises include: squats, lunges, wall sits, calf raises, and leg lifts.  Arm exercises include: pushups, pullups, and curls.  Core exercises include: planks, sit ups, and the superman flex. To make the most of your workouts, alternate strength training and cardio. You don’t want to do the same routine each day for months. Your body will get used to the exercise and you may not see the results you are looking for. You could try a kickboxing class on Monday, do strength training on Wednesday, and swim laps on Friday.
اختر المعدات. ابدأ بتمرين لكامل الجسم. اختر التمارين التي تناسبك. قم بأداء التمارين الهوائية. ارفع الأثقال. در على المجموعات العضلية الرئيسية. اجمع بينها.