Full-body exercises will help you burn the most calories, quickly possessing a balanced figure and a toned body. However, if you do not know where to start and how to exercise, please refer to the exercises we suggest below to bring the fastest results!
What are the benefits of full-body exercises?
Full-body exercises will help you lose weight effectively by burning a large amount of calories taken into the body. At the same time, these exercises will help you train your strength as well as build weak muscle areas. Below are some benefits of full-body exercises:
Burn excess fat quickly
Excess fat will accumulate in the body in many different locations such as the waist, hips, arms, and thighs, .... Therefore, full-body exercises will help burn fat in these areas, consume more calories, and stimulate metabolism in the body, helping you lose weight effectively.
Help relax the mind
Few people know that full-body exercises will help you reduce stress effectively. The power of full-body exercises supports blood flow throughout the body, helping the brain produce happy hormones, and helping the mind to be much more comfortable.
Increase body endurance
Maintaining the intensity of full-body exercises will help you increase endurance, increase mental and physical recovery. Thereby also supporting improved health and mental clarity. In addition, full-body exercises will bring overall endurance, making the muscles work more often than individual exercises.
Improve overall health
Reasonable full-body exercise not only helps improve muscle elasticity, and increase metabolism but also supports cardiovascular health. The exercises will help the body circulate oxygen from the cells, and support blood pumping to the organs, thereby effectively improving health.
Top full-body exercises for beginners
Superman exercise: This is an exercise for the body area: back, buttocks, hips, and shoulders.
Lie on your stomach and face down on the floor. Stretch your body with your toes pointing out, your arms raised and placed straight forward. Relax your neck and align your head with your spine.
Exhale, while tightening your abdomen, slowly raise your arms and legs about 10cm off the floor. Keep your arms and legs straight, your head does not tilt back or down to the floor. Keep your back straight, and maintain this position for as long as you can tolerate.
Gently inhale and lower your arms and legs back to the starting position.
Half-body push-up exercise: for arms, chest, shoulders.
How to do it:
Place your hands and knees on the mat, shoulder-width apart. Knees are in line with hips, forming a straight line from knees, back, and head. Tighten your abs, and bring your shoulder blades back, so that your hips and back are not rounded.
Keep your upper body tight, start to bend your elbows, and lower your body close to the floor until your chest or chin touches the floor. Keep your arms close to your body, and be careful not to let your lower back arch and your hips be pushed forward.
Keep your posture straight and push your body up with your hands. Your back and hips do not move. Avoid keeping your elbows too straight, which will lock your joints and reduce pressure on your muscles.
Down-facing dog exercise: for arms, back, buttocks, and legs.
How to do it:
Place your hands and feet on the mat, shoulder-width apart, toes pointing forward. Tighten your abs to support your spine, and pull your legs into a plank position. Adjust to stretch your entire body, keeping your back and hips straight.
Exhale, push the body's center of gravity forward, and lift the hips up, forming an inverted V. The neck and spine form a straight line. If you feel the back of your thighs are a bit tight, you can bend your knees a bit.
Inhale and return your body to the starting position.
Body lift exercise: works on the abdomen, buttocks, and thighs
How to do it:
Lie on your side on the mat, knees bent and feet placed on top of each other. Arms on the ground, elbows bent to support the body.
Lift the body off the ground, while tightening the abdomen to support the arms that are supporting. The head and neck are straight with the spine. One leg touches the floor, exhales, and keeps the abdominal muscles tight to support the spine.
Inhale and slowly return to the starting position. Change direction and practice similarly.
Summary
Here are some full-body exercises for beginners. These exercises will help you lose fat effectively. To avoid injuries and bring good results. The trainer will support and guide you throughout the workout.
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