Beginner dress: Exercises and full program


The core workout is one of the basic exercises you need to integrate into your habits to avoid low back pain.

However, the mantle exercises should not be the same, depending on training level and sports history.

In this article I first remind you holster benefits, before presenting best dressing exercises for beginners, and training scalable to strengthen the belly strap in depth.

The benefits of clothing

abdominal muscles for the abs / gluten workout

Most insist on working the apparent abdominal muscles: rectus abdominis and the oblique.

However, in order to improve mobility and fight back pain, work must focus on the inner muscles: the transverse and the internal oblique.
Using cutting, a work in the field of isometry, to develop these muscles has many benefits to your health:

  • Reduces muscle tension by balancing the muscles between the front of the body (abdomen) and the back of the body (lumbar muscles).
  • Improves luggage room stability and reduces the risk of lower back pain1)Abrasive exercises and lower back pain..
  • Improves attitude in general : less tension in the back muscles and more confidence.
  • Improves your sports performance. Good clothing allows you to use less energy during a run or a quick walk, for example.

The benefits of clothing are many.
The lacquer exercises allow you to stay away from lower back pain and kidney tricks.

Grinding exercises for beginners

Unfortunately, if you are unfamiliar with physical activity, not all of the mowing exercises will be within reach.
It is very important to start practicing painting exercises for beginners to enjoy all the benefits without the risk of injury.

Here are the best skirting exercises for beginners:

Beginner classic holster

This exercise is a variation of the classic plank. It mainly strengthens the transverse abdominal muscle.

Here's how to do it properly Starter Edition tablet :

  1. Place yourself on the ground, on all fours.
  2. Place your elbows on the floor at shoulder level.
  3. Adjust your knees, pelvis and shoulders.
  4. Tighten the abdominal muscle and hold the position while still standing. Remember to keep your breath under control, without blocking it during the exercise.

Beginners extended armbands

This exercise is a variant of stretched armboard. It also strengthens the transverse abdominal muscle.

To create the beginner's stretched armrest correctly:

  1. Stand on the ground, on all fours.
  2. Keep arms straight, hands at shoulder level.
  3. Move your knees back to adjust your knees, pelvis and shoulders.
  4. Tighten the abdominal muscle and hold the position while still standing. Remember to keep your breath controlled, without blocking it during the exercise.

Rework side page

This exercise is a variation of the classic side plank. It works mainly on the internal oblique muscle of the stomach.

To create the beginner's sideboard correctly:

  1. Place yourself on the ground, on one of the two sides.
  2. Place the elbow on the floor at the shoulder level and the other hand on the hip.
  3. Keep your knee on the floor, lift your pelvis to straighten your knees, pelvis and shoulders.
  4. Tighten the abdominal muscle and hold the position while still standing. Remember to keep your breath controlled, without blocking it during the exercise.
  5. The exercise must be performed on each side.

Novice alternative superman

This exercise is a variation of the classic alternative superman. It works mainly on the lower back.

Here's how to do the beginner's alternate superman correctly:

  1. Place yourself on the ground, on all fours.
  2. Do not start stretching one of the arms in front of you until you return to the starting position.
  3. Then chain the same with the opposite leg, before returning to the starting position.
  4. Then do the same with the other two members. You just did a general exam!
  5. During the exercise, the trunk should remain as quiet as possible.

These 4 decorating exercises for beginners will allow you to start working the deep abdominal muscles without the risk of injury.

Dressing program for beginners

Here is a 4-week program that lets you get started on basic dressing exercises before you can move on to more advanced exercises:

Week 1 – Monday, Wednesday and Friday:

  • 3 series of 30 seconds of classic wrapping starting with 45 seconds of rest between each series.
  • 3 sets of 20-second sideways enclosures starting with a 45-second rest between each series.
  • 3 sets of 6 repetitions of alternating superman starting with 45 seconds rest between each set.

Week 2 – Monday, Wednesday and Friday:

  • 3 sets of 45 second classic enclosures with 45 seconds rest between each series.
  • 3 sets of 30 second stretch arms with 45 seconds rest between each series.
  • 3 series with 30 seconds lateral envelope starting with 45 seconds rest between each series.
  • 3 sets of 8 repetitions of alternating superman starting with 45 seconds rest between each set.

Week 3 – Monday, Wednesday and Friday:

  • 3 series of 45 seconds of classic wrapping starting with 30 seconds of rest between each series.
  • 3 sets of 45 seconds of stretch arm extending, starting with 30 seconds rest between each series.
  • 3 series with 30 seconds lateral envelope starting with 30 seconds rest between each series.
  • 3 sets of 10 repetitions of alternating superman starting with 45 seconds of rest between each set.

Week 4 – Monday, Wednesday and Friday:

  • 3 series of 1 minute classic dressing starting with 30 seconds rest between each series.
  • 3 sets of 1 minute stretch arm extension with 30 seconds rest between each series.
  • 3 series of 40 seconds sideways enclosure starting with 30 seconds rest between each series.
  • 3 sets of 12 repetitions of alternating superman starting with 45 seconds rest between each set.

The duration of the sessions varies from 15 minutes for the first week to around 30 minutes for the last week.
After completing this beginner workout program, you should feel that your stomach strap is much more toned and your back pain should start to subside.

You can easily integrate these workout sessions into a more complete workout program, which also includes whole-body muscle building exercises as well as fitness workouts.

After these four weeks, you can begin to integrate more advanced paint exercises to continue moving forward.

You know now best dressing exercises for beginners as well as a simple 4-week exercise program with 3 sessions per week.
If you want a personalized training program based on your profile, your goals and the equipment you have available, don't hesitate to contact me directly on my Facebook account.

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