Top 5 Simple Exercises to Get Totally in Shape for Summer
You could start your gym game with these
When you are visiting a gym for the very first time, you may feel very intimidated. However, it is indeed possible to carry out a full body workout with some simple exercises and without all the fancy gym equipment (other than some bare minimum, of course).
However, before you begin, it is very important to understand the benefits of working out. First of all, it increases the flow of blood to all parts of your body. As a result of this, you can expect to see a noticeable difference in your hair and skin after a few months of regular simple exercises. Apart from that, you can also expect to see a big change in you body. All in all, you will get back in shape and see noticeable increase in the muscle mass.
Apart from the obvious physical benefits, there are a number of mental health benefits too! These include relief from stress, which could in turn, increase your performance and can keep your blood pressure under control. Research says that even some simple exercises daily can improve one’s mood and their overall outlook on life. On the other hand, not exercising will keep you void of these unmatched benefits. Generally, compound exercises using free weights are considered to be the best way of shedding fat, and building some muscle.
In this regard, we have compiled a number of simple exercises for you to perform regularly.
For these exercises, all you need is some bare minimum gym equipment (no expensive machines).
Just keep things simple. Performing 15 reps (repetitions of the movement) and three sets of each (doing those 15 reps three times) is quite good and a perfect place to start.
For the weights, go for the ones that feel heavy enough to challenge you. You should feel a bit fatigued and there’s a bit of a struggle on your last rep in the set. (Note: Please do not carry weights that are too heavy to a point that you are already sacrificing the required form of the exercise.)
These include:
Deadlift
Deadlift works on your glutes, lower back, traps, core/abs, thighs, calves, and rhomboids. It is considered as one of the best simple exercises for overall body strength. However, do note that it is very important to have a good form when you are performing deadlifts.
It is very important to keep your shoulders opened up and your back straight (in order to avoid heavy strain on the spine). At the same time, your legs should be as apart as the width of your shoulders.
The movement for this exercise starts with the glutes and thighs. After this, you have to straighten your back. The same motion is repeated on the way down.
While it is possible for you to perform a deadlift at home, we strongly recommend you to seek a professional trainer. A professional trainer will be able to correct your body posture, reducing the chances of any possible serious injuries.
Bench Press
Bench Press is the second one in our list of effective yet simple exercises. Since it directly impacts the chest, one of the largest muscle groups in the body, the results are great! A good bench press routine will buff you up in months (provided that you have followed a good diet and workout plan).
Bench Press can be performed on both an inclined plan and on a flat bench. Furthermore, you can also perform this exercise using dumbbells. In fact, if you are working out at your home, using dumbbells is far safer. Hence, that is what we will recommend you.
Overhead Press
While you may say that it is not one of the simple exercises, Overhead press is not as difficult as it looks. The prime purpose of this exercise is to build the shoulder definition. At times, it is also referred to as the military press.
While performing an overhead press, it is very important for you to engage your core and keep the back full straight. Then, press up the bar and lift it without hitting your chin. This movement should be on a straight line, up and down. While the bar crosses your head in the front, move your head back and forth in order to avoid hitting yourself.
As a result of this exercises, you may see a great amount of improvement in the way your shoulders look. All in all, it will buff you up really nice (in case you do the exercise properly and have a good meal plan).
Squats
Squats are among the infamous simple exercises for legs, and it is popular for some good reasons. All in all, squats activate a wide range of muscles apart from your glutes and legs. This includes your upper back, obliques, and traps. Furthermore, since squats activate the largest muscle groups in the body, a higher level of testosterone gets released in the body.
However, just like deadlifts, squats require you to have a perfect posture. Otherwise, you may end up hurting your spine or back. Hence, even simple exercises like squats may require the guidance of a trainer.
Bent-Over Row
The bent-over row, as its name implies, is performed in a bent-over posture while you are standing up. This exercise activates your spinal erectors, hams/glutes, shoulders, bices and forearms, and lats. All in all, the bent-over row is one of the very few simple exercises that directly impact your core, back, and arms, all at a time.
You shall use either a barbell or dumbbells for this exercise. However, motion of the exercise would remain the same. It starts with an underhand grip, which activates the bicep muscles. As you remain bent-over and pull the barbell closer to the abs, your core and back gets activated. Hence, it is an all-round exercise.
Ending note
Diet also plays an important role, even in the case of simple exercises. Without a proper meal plan, you will not see the expected results. So, make sure that you have a diet plan to be followed, along with your regular workout plan.
