Strength training is also recognized as a training method with good fat loss effect. So, which movements are suitable for beginners and which movements are suitable for advanced people? Next, let’s share it together!
Push-ups are a classic bodyweight training movement. As a novice, you can try 15-30 seconds of training. You don't need to go too fast. In fact, you shouldn't go too fast. Just keep it steady and keep doing it for 30 seconds.
If you are a girl, I guess you will basically not be able to do standard push-ups as a beginner. It doesn't matter, I am very considerate. So, I prepared kneeling push-ups for you, which makes it much easier. If you still can't do it, then... you'd better persevere.
Doesn’t this action seem very simple? Just imagine simply bending your legs and then leaning your whole back against the wall. Well, as long as you can hold on for 30 seconds, you win!
Body weight squat, in fact, this action is also very simple. But my request is also very simple. The sum of your squatting speed and rising speed should be twice as slow as this speed. Try it. You can't actually do many exercises in 30 seconds. If you can, you might as well try 60 seconds to practice.
This action is not difficult, but how many can you persist? The weather is getting cold now. Don’t sit on the ground desperately. Prepare a yoga mat and be kind to yourself.
Plank support is an action that everyone often sees. Please hold it for 60 seconds.
The above actions are simple actions that beginner trainers need to learn. I don’t know if you can do them all well. If you can, then please train in the following way. Each action should be trained for 20-40 seconds, but there are two static actions that need to be done for 60 seconds. After one circuit, take a short rest, and then do at least 2 more circuits.
The following movements are suitable for advanced people.
Mountain running. I think it is still a bit difficult. If anyone can practice it without being out of breath, remember to tell me, that is a master. Anyone who can run at the fastest speed for 45 seconds without taking a breath is a god!
Jumping jacks can actually be practiced by beginners, but it depends on what kind of movements it is paired with. For example, this large group of movements is basically more difficult. Jumping jacks are also easy to do and consume physical energy. of.
Burpees really need advanced people to practice. If you can't do push-ups, it becomes a simplified version. But the efficiency will also be much lower, so beginners should learn the beginner's movements well and then do advanced training. This is all true! Go and practice push-ups quickly, but doing one well is not enough. You still have to meet the minimum 20 push-ups.
Explosive push-ups are the same push-ups, but this one is more difficult. Anyone who wants to do push-ups like this and can do 40 push-ups in sequence can basically try it. Under normal circumstances, it is no problem to do 10 push-ups in a row.
This is even more difficult. I think you need to practice push-ups regularly, which can actually better stimulate the shoulder muscles.
Squat jump, in fact, this action is as simple as jumping jacks. However, I think you'd better do it after all your leg training, it's really good.
Okay, this is the action sharing from beginners to advanced, have you learned them all?
