Many of us in recent months have approached the world of for the first timetotal body workout to practice comfortably At homeLet's see the tricks for practice perfectly And get fast and long-lasting results.
Home Workout: What is Total Body?
Also known as “full body workout” or “full body training”, Total Body is a type of training that is based on the concept of multi-frequency and repetition and involves all parts of the body, strengthening and toning the muscular system and leading over time to a complete physical transformation. A true concentration of well-being that, in addition to increasing the strength and tone of the muscles, allows you to improve your general condition and your ability to recover and resist efforts. And with the right exercises you can also work on the topic of weight loss!
Increasingly at the centre of physical activity for men and women and suitable for both beginners and experts, Total Body includes free body exercises and, in some cases, the use of simple tools that you can find at home or buy in sports shops for a few euros. As we have seen in fact for get back into shape There is no need to join a gym or buy expensive equipment: a mat and a few other aids that we will discover together are enough.
Total Body Exercises. The Benefits of Working Out at Home
Before getting into the heart of the matter Total Body workout cards from home, let's see the reasons for the amazing success of the full body workout:
- Total Body training programs are suitable for all levels of fitness: beginner, intermediate, advanced;
- You can exercise from home in a quiet environment, free from constraints and timetables and without necessarily having to enroll in a gym;
- Technical learning is very simple;
- You don't need expensive tools;
- The training involves all areas of the body, allowing you to achieve great goals in a short time with practically “zero expense”.
- After finishing the exercise you can immediately take a shower in your bathroom at home.
Home Workout Plan for Beginners: Recommended Exercises
Let's start by looking at a possible complete training card Total Body for Beginners to practice at home. Very interesting that one which we report to you below:
Phase 1: Warm-up: 10 minutes of walking on the treadmill (or on the spot).
Phase 2: Super mix composed of high intensity and isometric exercises. Each exercise should be repeated one after the other for 60 seconds, with a 120 second break at the end of each cycle. All this for 4 times.
- Jumping jacks;
- Bend of the torso;
- Dynamic plank with jumps;
- Wide-handed push-ups with support;
- Skip low on the spot;
If it feels too hard at first, take a 15-second recovery between exercises.
Phase 3: At the end always remember to practice a little stretching.
Another great example of a Total Body workout for beginners provides 6 exercises without equipment for the total body workout to be repeated with the same timing as the previous one:
- Squat Jump
- Hyperextensions
- Sit-up
- Burpee
- Leg Raise
- Push-up
Advanced full body card
Let's now come to examples of Total Body Training for ExpertsWe suggest the card of Workout Italy, with 5 Classic High Intensity Exercises which require the use of dumbbells or, alternatively, plastic bottles filled with water or sand.
The workout should be repeated at least 3 - 4 times a week, starting with a little warm-up (jogging on the spot and/or jumping jacks) and ending with 5 - 10 minutes of stretching.
Plie squat to upright row - 20 reps
The perfect exercise to train the inner thighs, glutes and arms. Maintaining a correct posture and contracted abdominals will also benefit the core area, which includes abdominal muscles, paraspinal muscles, quadratus lumborum, pelvic floor muscles, glutes and hip flexors.
Wood Chops - 15 reps per side
Perfect for working the obliques, they also challenge the quadriceps, arms and shoulders. Very effective for reducing the waistline.
Skaters - 1 minute
Let's all go back to being kids and have fun with skaters, ideal exercises for glutes, oblique abdominals and leg flexor muscles. This exercise also helps to strengthen the body and ligaments.
Up / Down plank - 20 reps
Among the most “feared” exercises, the plank up / down is very suitable for achieving the goal of screaming abs and arms. Together with the side plank and to thehigh plank shoulder taps, is one of the most popular variations of the traditional plank. Discover other dynamic planks.
Booty kickbacks - 20 reps per side
Want to work your glutes? Booty kickbacks are for you! Perform them with your own equipment or with ankle weights to increase the intensity.
Total Body Workout and Nutrition
As we like to remember, a good training program must always be accompanied by a correct lifestyle and diet.
For some advice on how to nourish your body you can refer to our article “Diet, Foods and Nutrition to Eliminate Orange Peel Skin”: you will find useful suggestions not only to prevent and solve aesthetic problems, but also to keep your body healthy and reach the prestigious goal of feeling fit every day.
Total Body Workout at Home: Choose the Right Clothing!
To train effectively it is important to equip yourself with sports clothing that is comfortable and does not hinder movement. If it also has a slimming function, even better.
“But where can I find comfortable and even slimming clothes?”, you may be wondering.
The answer is very simple: directly on the site fgm04.com! In the “clothing” section available for immediate purchase:
Leggings with FIR technology suitable for all sports: the Gym Fashion Push Up Leggings I am a no stress remedy for all your movement occasions, from yoga to fitness to home workouts. Shaping and breathable, they help to deflate, drain and tone and reduce muscle fatigue. A true Italian excellence: our leggings are in fact made with a particular fabric and with clinically tested technologies capable of absorbing body heat and converting it into the so-called "health rays" that reactivate microcirculation with many benefits, including:
- Reduction of blemishes;
- Reduction of water retention;
- Metabolism booster;
- Fat disposal.
Slimming shirts: FGM04 sports shirts are perfect for completing your workout look and training at home in complete comfort. Made with the same principle as leggings, they limit muscle fatigue leaving the skin soft and hydrated. They also perform an anti-swelling action and guarantee a draining effect reducing the annoying problem of fluid retention.
Slimming bodysuits: if you are comfortable with bodysuits, FGM04 has the solution! A wide range of in the catalog body fitness shaping specially designed to promote calorie burning and excess fat loss. Available in different versions - with square neck, halter neck, long sleeves, Brazilian, thong model ... - and in trendy colors, they allow you to move in maximum comfort, enhancing the results of the workout. Among the most popular are the Body Frida, seamless and cared for in the smallest details.
Do you have any doubts or questions? Connect to our site https://fgm04.com/ and chat with us now. If you wish you can also Subscribe to our newsletter: you will immediately get a coupon for a exclusive gift to accompany your first purchase!
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