April 22, 2024

1. Squats – Κατακόρυφες 2. Lunges – Βήματα εμπρός 3. Push-ups – Πιέσεις 4. Deadlifts – Κούρεμα 5. Plank – Πλάγκα

If you’ve taken a break from exercising, whether it’s due to a busy schedule, injury, or simply a lack of motivation, it can be tough to get back into the swing of things. However, with the right approach and determination, you can regain your form and get back on track with your fitness goals. Full body exercises are a great way to jumpstart your fitness journey and build strength and endurance. In this article, we’ll explore five full body exercises that will help you regain your form after a break.

1. Squats
Squats are an excellent full body exercise that targets the muscles in your legs, glutes, and core. They also engage your upper body and can help improve balance and stability. To perform a squat, stand with your feet shoulder-width apart and your toes pointing slightly outward. Lower your body by bending your knees and pushing your hips back, keeping your chest and head up. Aim to lower yourself until your thighs are parallel to the ground, then drive through your heels to return to the starting position. Start with 3 sets of 10-12 reps and gradually increase the weight or repetitions as you get stronger.

2. Deadlifts
Deadlifts are a compound exercise that works multiple muscle groups at once, including your hamstrings, glutes, lower back, and core. They also help improve your grip strength and posture. To perform a deadlift, stand with your feet hip-width apart and hold a barbell or dumbbells in front of your thighs with an overhand grip. Keeping your back straight, hinge at your hips and lower the weight towards the ground, then drive through your heels to return to the starting position. Start with 3 sets of 8-10 reps with a moderate weight, focusing on proper form and technique.

3. Push-ups
Push-ups are a classic full body exercise that target your chest, shoulders, triceps, and core. They also engage your back and lower body muscles for stability. To perform a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your body by bending your elbows and keeping them close to your sides, then push through your hands to return to the starting position. If traditional push-ups are too challenging, you can modify by doing them on your knees or against a wall. Aim for 3 sets of 8-12 reps and focus on maintaining proper form throughout the movement.

4. Pull-ups
Pull-ups are a challenging full body exercise that primarily targets your back, shoulders, and arms. They also engage your core and can help improve your grip strength. If you’re new to pull-ups, you can start with assisted pull-ups using a resistance band or a pull-up machine at the gym. To perform a pull-up, grip the bar with your hands slightly wider than shoulder-width apart and hang with your arms fully extended. Pull your body up towards the bar by engaging your back and arm muscles, then lower yourself back down with control. Aim for 3 sets of 5-8 reps and gradually increase the number of repetitions as you get stronger.

5. Burpees
Burpees are a high-intensity full body exercise that targets multiple muscle groups, including your chest, shoulders, arms, core, and legs. They also help improve cardiovascular endurance and can be a great addition to any workout routine. To perform a burpee, start in a standing position and then squat down and place your hands on the ground. Kick your feet back into a plank position, then perform a push-up. Jump your feet forward to return to the squat position, then explode upwards into a jump with your arms extended overhead. Aim for 3 sets of 8-10 reps and focus on maintaining a steady pace and proper form throughout the exercise.

Incorporating these full body exercises into your workout routine can help you regain your form and build strength and endurance after a break from exercising. Remember to start with lighter weights and gradually increase the intensity as you get stronger. It’s also important to warm up before each workout and cool down afterwards to prevent injury and improve recovery. With consistency and dedication, you can get back on track with your fitness goals and continue progressing towards a healthier and stronger body.

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