Here we will try to make you understand the scientific explanation related all exercises and it's respective muscle group. Our aim is to educate newly misguided newbies to make them understand the Dynamics of exercise along with the functions of respective muscle group.
•Beginners guide•
The first aim for any newbie lifter is to overcome the imbalance and obtain the stability. Core plays an important role in all forms of exercise. To embrace it's efficiency newbies must Understand the concept of body weight Exercises.
Each and every body weight exercise involves multiple muscle groups, core activation, burns tons of calorie ,hikes up your heart rate and much more.
Circuit weight training or body weight training burns much more amount of calories as compared to steady Cardio. The torn muscle ( causing soreness/muscle ache) need to be rebuilt it's torn Muscle fibers which is been over come easily by eating proteinous and fibrous food item.
•Body stretch and warmups •
Before you start, don’t forget to do WARM UP – Never ever forget to warm up. Make sure to get your muscles warm heart rate pumping up or you’re just asking for unnecessary injuries.
You can run in place, perform high jump, pedal on a stationary bike, run over treadmill, do some punches and kicks, walk up and down your stairs and twist and swing your arms and legs to get them moving! Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody. Set yourself in such a mindset that you slay at the gym.
•Basic body weight circuit•
In a circuit routine, you’ll do each exercise in succession without taking a break in between (if you’re able) here basically an individual has to perform two basic exercise that's is push-ups and pull-ups for 3 sets. Each set should atleast consist of minimum 6-8 repetitions. If it's really tough to maintain the form slight changes are possible for the newbies on a temporary basis. Once you’ve finished these exercises in the circuit, do it again.If you’re still able after the 2nd run through, go for a third.
The second round of our circuit training consists of two more exercises focusing on you lower body and Core i.e Body weight SQUATS and PLANKS. Both exercises should be done atleast for three sets. Each set of SQUATS must consist of 8-10 reps and Planks should be about 30 seconds respectively.
For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair and then can stand immediately right back up without having to lean forward, you are in balance.
The second round of our circuit training consists of two more exercises focusing on you lower body and Core i.e Body weight SQUATS and PLANKS. Both exercises should be done atleast for three sets. Each set of SQUATS must consist of 8-10 reps and Planks should be about 30 seconds respectively.
For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair and then can stand immediately right back up without having to lean forward, you are in balance.
These are the basic exercises use to attain overall body balance and achieve equilibrium in the core. Now the most important thing is to perform these basic exercises with a proper form or else it may cause injuries.
Here are some images that might help you to understand the form of these beginner's body weight exercises.
Here are some images that might help you to understand the form of these beginner's body weight exercises.
BODYWEIGHT TRAINING BENEFITS
1.Versatile, many different variation .
2.Can be done anywhere.
3. Improves movement.
4.Improves relative strength.
5.Can improve reactive strength.

