Many of us in recent months have approached the world of for the first timetotal body workout to practice comfortably At home. Let'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, based on the concept of multi-frequency and repetition, 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 the general condition and the ability to recover and resistance to 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 which 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 training from 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. That's very interesting. which we report to you below:
Phase 1: Warm-up: 10 minutes of walking on the treadmill (or in place).
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 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 15 seconds to recover 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 Experts. We 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 repetitions
The perfect exercise to train the inner thighs, glutes and arms. Maintaining good posture and tight abs will also benefit your core, which includes your abdominal muscles, paraspinal muscles, quadratus lumborum, pelvic floor muscles, glutes, and hip flexors.
Wood Chops - 15 reps per side
Perfect for working the oblique abdominals, they also challenge the quadriceps, arms and shoulders. Very effective for reducing 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 highly recommended for achieving the goal of amazing 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
Do you want to work on your glutes? Booty kickbacks are what they do for you! To be performed free body or with anklets 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 Cellulite”: you will find useful suggestions not only to prevent and solve problems related to cellulite, 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 wear 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:
Anti-cellulite leggings suitable for all sports: the Gym Fashion Push Up Leggings I am a no stress remedy for every occasion of movement, from yoga to fitness to home workouts. Shaping and breathable, they help 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: the 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 have 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 products in the catalogue body fitness shaping specially designed to promote calorie burning and excess fat loss. Available in different variants-with square neck, halter neck, long sleeve, Brazilian, tanga model…-and with trendy colors, allow you to move in maximum comfort by enhancing the results of the workout. Among the most popular are the Frida Bodysuits, seamless and with attention to 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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