Beginners should have someone to guide them for workout, because it is a phase where you are new to everything, and there if you did any type of mistake you will be never get back exercise again. There are no specific workouts for beginners. The Beginners should always perform exercises with proper technique and with less load, following all rules and regulation. They should train under the supervision of expert or trainers.
Some of the freehand exercices are:
Kneeling Pushups: At first lay down flat on your chest and put your hand a bit wider than your shoulder-width apart and just below your shoulders then you have to push up with equal pressure on your knees to get the starting position.
Then simply you have to go down by bending your elbow, note that you should not get collapsed when you are going down, then you have to stay few inches off and then come up, during this time you have to make sure that your head is nice and tall.
Seated pushups: it is also known as tricep dips or bench dips/pushups. For this exercise, you need to set up a bench in an immovable position then you have to put your hand on the edges of the bench and make sure your arms semi-flexed with the elbows as close as possible to the body then your legs slightly bent in the air on the base of your hills by doing this your setup position is ready.
Then lower yourself by putting pressure on your elbow in a slow and controlled movement until the elbow forms an angle that is approximately 90 degrees then come back to the starting position by putting pressure on your triceps, note that rhythmic breathing should be maintained during up and down movements. For beginners, it is preferred to do 6 repetitions on 3 sets.
Squats: when we think about lower body exercises one of the most efficient exercises that came to mind is squats and it is also an effective lower body exercise for beginners. To do a proper squat at first you have to take a nice wide stance and put your hand straight in the front for balance then you have to sit back with the power of your abdominal muscles as if you are sitting in a chair.
During this process, you have to make sure that your knees are behind your toes and your chest is up in a natural position. There are several forms of squats you can do as pe requirement but the basic is the same.
Situps: The sit-up is an abdominal endurance training ext use to strengthen, tighten and tone the abdominal muscles. It also helps to improve overall body stability. At first start by lying on your back with your knees, then put your fingertips on the back of your ears, lift your torso as close to your thighs as possible, lower your torso down to the floor so you are back in the starting position, and continue. Do 3 sets of 10 – 15 reps and try to do situps 2 – 3 times a week for the best result. If you are struggling to do, then just take support from anyone to hold your feet which will make it easier to perform.
Crunches: Crunches help you to build muscles, they work only the abdominal muscles. This intense muscle isolation makes them a popular exercise for people trying to burn belly fat or to get six-pack abs. It also helps to strengthen your core, which includes your lower back muscles and obliques. First of all, you have to lie down on your back, plant your feet on the floor, hip-width apart. You have to bend your knees and place your arm across your chest. Then you have to Contract your abs and inhale simultaneously exhale and lift your upper body. Keeping your head and neck relaxed. Inhale aid return to the starting point and continue. This will help to tone your upper and. And will help to develop your overall abdominal strength.
Step-ups: Step up are a simple body-resistant exercise that works muscles in the legs and buttocks. This exercise mainly helps to maintain quadriceps, hamstrings, and gluteal muscles. It also burns calories and improves your balance, coordination, agility, and flexibility. It helps to improve your core stability, overall it is a good general lower body conditioning exercise.
You can perform this exercise at home with the help of any stools. Step stools are ideal for step-ups. First of all, put your lead foot on the stool, lift your body onto the stool. Then step back to the starting position. And repeat. During the entire process of step-ups you have to keep your back straight and abdomen muscle nice and tight. Make sure your foot is planted entirely on the stool.