The 10 exercises that will make you train every centimeter of your body and with which you will see results in 30 days || Dr Abida Sultana

 

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Every January, we try to resume the activities that we left behind the previous year. Usually, starting to train is part of Argentinians' to-do list.

Finding the right time of day, looking for prices at gyms, finding someone to go to do physical activity, anxiety about having results soon, choosing what activity to do or body aches, are just some of the most frequent excuses that people use to delay the start of exercise.

However, many of the aforementioned excuses will be left without arguments, if you implement these 10 exercises published in HealthLine, supervised by certified strength and conditioning specialist Micky Lal and personal trainer and fitness instructor Nicole Davis.

Exercises: the complete routine that works all the muscles of the body.

If you have not done physical activity for a long time, it is recommended to start gradually, emphasizing consistency. You can start 2 times a week and add days little by little, until completing 5 days a week.

This routine can be done in almost any space, you only need dumbbells and the best of all is that it promises results in 30 days.

• Lunges: Challenging balance is essential to a complete workout routine, and lunges do just that. They promote functional movement while increasing strength in the legs and glutes.
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• Do 3 sets of 10 repetitions.
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• Push-ups: These are basic, but effective, bodyweight movements. They work a large number of muscles when doing them.
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• If you can't do the standard push-up, do them with your knees on the floor until you tone your muscles and gain strength. Performing the exercise in this way also gives good results.
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• Do 3 sets of as many repetitions as you can.
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• Squats: They work strength in the lower and central part of the body, promoting flexibility in the lower back and hips. This exercise engages some of the largest muscles in the body and burns a large number of calories.
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• Do 3 sets of 20 repetitions.
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• Standing Overhead Dumbbell Press: Compound exercises use multiple joints and muscles and work several parts of the body at once. It is a very good exercise for the shoulders and also exercises the upper back. It is recommended to use 5 kilo dumbbells.
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• Do 3 sets of 12 repetitions.
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• Dumbbell row: This compound exercise shapes the back and also strengthens multiple muscles in the upper body. Choose a moderate weight dumbbell.
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• Do 3 sets of 10 repetitions.
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• Single-leg deadlift: Another exercise that challenges your balance. The single-leg deadlift works stability and strength in the legs. Use a light dumbbell to complete this movement.
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• Do 3 sets of 10-12 repetitions per leg.
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• Burpees: This exercise is very effective for the entire body and is a great contribution to cardiovascular endurance and muscular strength.
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• Do 3 sets of 10 repetitions.
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• Side Planks: A healthy body requires a strong core as a foundation, so don't neglect core-specific movements like the side plank.
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• Do 3 sets of 10 to 15 repetitions per side.
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• Planks. They are an effective way to work the abdominal muscles and those of a large part of the body. Planks stabilize your core without straining your back like sit-ups would.
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• Do 2 or 3 sets of 30-second holds.
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• Glute bridge. This exercise efficiently works the entire posterior chain, but mainly the glutes.
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• Do 3 sets of 10 to 12 repetitions.

Physical exercise: what are the main benefits of starting to move?

Starting physical activity improves many things in our body and, if done properly, does not have any type of contraindication.

• Tones the muscles.
• rise the levels of energy.
• Generate healthy habits.
• It helps you lose weight.
• Reduces the risk of contracting diseases.
• Shapes the body.
• Improves self-esteem.

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