The summer has come so fast, but you are still not ready for the beach and wearing light clothes. Blame yourself why you didn’t visit the gym more often or didn’t start with a diet before. We have good news for you – it’s possible to get a beach body with an at-home workout routine, and you need minimal space and equipment. Ready? Read below.
It’s (Not) All About Cardio
Cardio training plays an essential role in reshaping your body, but it is not crucial. You need these exercises for every effective training program because they boost metabolism and raise the heartbeats, and push you to train further. Also, it is well known that the cardio workout is the best fat burning program. How cardio can help in losing fatty deposits, check on this page.
Therefore, for the beginning of the training, any activity that maintains a high level of heart rate during a given period is recommended. When you are at home, these are a treadmill, bike, or elliptical machine; if you don’t have this equipment, you can run up and down the stairs and skip the rope. It’s equally effective.
Circuit Instead of Interval
Warning at the beginning – rely on this program if you are not an absolute beginner in exercising. Otherwise, it will be too painful and uncomfortable for you, and you will quickly give up. Beginners need almost no equipment and very little space.
A circuit workout is a complete program for the whole body that combines cardio and strength exercises. The point is in doing the series of exercises for every body part separately, one after the other, without pause.
Warming up is of great importance. You can start with your own weight (using resistance bands), and gradually introduce dumbbells. As seen on websites dealing with Home Gym Review, these are essentials for at-home training.
Combine jumps with pushups or squats, step-ups, and kicks, add sit-ups and ‘mountain climber.’ Specify the number of repetitions or the period for each exercise. The first option is recommended to circuit first-timers – it is better to do fewer reps, but correctly, than the whole series in the wrong way.
All these exercises are a single circuit. You can repeat the entire practice three or five times per training session, depending on your physical condition. It is crucial to take a break for a couple of minutes between the circuits to avoid muscle inflammation.
If you need an exercise you can do any time, it’s a plank. It is a simple but beneficial workout for strengthening the abdominal wall, although it has a positive effect on the whole body. Since it falls into static activity, many doubt its effectiveness. However, a plank is much harder than it looks like; seconds seem like an eternity, especially if you are a beginner.
When doing a plank, the mid-body muscles are contracted continuously. The muscles of the upper arms, shoulders, and tailgate are also active, as you keep the entire weight on the hands and toes. If you try hard and tighten your buttocks, you will use the full potential of this fantastic exercise.
Beginners can start with only ten seconds. The point of the plank is to keep your body tight. Don’t bend it when you can’t hang up anymore, just stop. Every plank is good if you do it correctly. It takes very little time, so you can do it before/after training or separately whenever you have time.
More about the benefits of plank read below:
Don’t Forget Stretching
No matter what kind of training you choose, you should not miss this part. Many beginners making this mistake can expect days of suffering from inflammation. At the beginning of the training, active stretching is required to move and warm up the muscles. At the end of the session, do static stretch, when the body is in standby mode. Stretch each trained group of muscles to a certain limit for a few seconds. When it starts to hurt, you should slack a bit.
Now is the best moment to start if you want to rock your bikini look this year. But don’t think about it in the short term. Let physical activity become your routine, and you will have a beach body for life.
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