Certainly! Starting with resistance training is an excellent way to build strength, muscle mass, and improve overall physical health. Below is a basic 7-day workout plan to ease into resistance training. This plan assumes you have access to a basic set of weights (like dumbbells) and uses bodyweight exercises as well.
**Day 1: Upper Body**
1. Push-Ups: 3 sets of 8-12 reps
2. Dumbbell Bench Press: 3 sets of 10 reps
3. Dumbbell Rows: 3 sets of 10 reps per side
4. Dumbbell Bicep Curls: 3 sets of 12 reps
5. Tricep Dips (using a chair or bench): 3 sets of 10 reps
**Day 2: Lower Body**
1. Bodyweight Squats: 3 sets of 15 reps
2. Lunges: 3 sets of 10 reps per leg
3. Glute Bridges: 3 sets of 15 reps
4. Dumbbell Deadlifts: 3 sets of 12 reps
5. Standing Calf Raises: 3 sets of 15 reps
**Day 3: Active Rest or Light Cardio**
Take a walk, do some light stretching, or participate in a low-impact activity like swimming or cycling for 20-30 minutes.
**Day 4: Core and Flexibility**
1. Planks: 3 sets, hold for 20-30 seconds
2. Side Planks: 3 sets per side, hold for 20-30 seconds
3. Russian Twists (with or without weight): 3 sets of 20 reps (10 each side)
4. Leg Raises: 3 sets of 12 reps
5. Stretching: 10-15 minutes focusing on major muscle groups.
**Day 5: Upper Body**
1. Dumbbell Shoulder Press: 3 sets of 10 reps
2. Dumbbell Lateral Raises: 3 sets of 12 reps
3. Dumbbell Bent Over Flyes: 3 sets of 12 reps
4. Dumbbell Hammer Curls: 3 sets of 12 reps
5. Dumbbell Tricep Kickbacks: 3 sets of 12 reps
**Day 6: Lower Body**
1. Step-Ups: 3 sets of 10 reps per leg
2. Dumbbell Goblet Squats: 3 sets of 15 reps
3. Bulgarian Split Squats: 3 sets of 10 reps per leg
4. Dumbbell Sumo Deadlifts: 3 sets of 12 reps
5. Seated or Standing Calf Raises with Dumbbells: 3 sets of 15 reps
**Day 7: Active Rest or Light Cardio**
Again, engage in a low-impact activity or simply take a break and let your muscles recover.
**General Tips:**
- Always start with a warm-up. 5-10 minutes of light cardio like brisk walking or jumping jacks can help increase blood flow to muscles and reduce the risk of injury.
- If any exercise feels too easy, increase the weight or repetitions. Conversely, if it's too challenging, decrease the weight or reps.
- Stay hydrated and ensure you're eating a balanced diet to support your new workout regimen.
- As with any exercise program, it's essential to listen to your body. If you feel pain (not to be confused with the discomfort of working out), stop and consult with a fitness professional or physician.
Remember, consistency is key. As you progress, you can modify, add, or intensify exercises to fit your evolving fitness goals. It might also be beneficial to work with a personal trainer or physical therapist initially to ensure you're using proper form.
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