Schedule of exercises for beginners for women at home – Ziada website

A schedule of exercises for beginners for women at home helps many women to obtain an ideal and agile body within a short period of time, because it helps to lose the largest possible amount of body fat, in addition to getting rid of sugars and harmful substances in the body. In addition, we will present to you a schedule of exercises for beginners for women at home in some detail over the next lines.

Workout schedule for beginners for women at home

In the case of wanting to lose excess weight, we must start practicing different exercises, because it is one of the effective ways that contribute to losing excess weight and fat accumulated in the body, so through our topic today we will present to you the most important exercises for women that must be started at home, This is done by following the following:

1- brisk walking exercises

When we talk about a schedule of exercises for beginners for women at home, we find that at the forefront of this table comes brisk walking, which is considered one of the easiest exercises that can be practiced throughout the day, and which helps to maintain health to a large extent, as the benefits of these healthy exercises can be obtained. And therapeutic in the case of walking for half an hour a day, and the most important benefits of this exercise are as follows:

• Maintains heart health in general, and works to stimulate blood circulation in the body.
• Maintaining the strength of the immune system in the body from offensive diseases.
• Giving muscles and joints enough strength.
• Get rid of the largest possible amount of accumulated fat in the body.
• Get rid of negative feelings and feel positive.
• Getting rid of respiratory problems due to the introduction of a large amount of oxygen inside.
• Reducing the chances of developing Alzheimer’s disease.
• Maintain cardiovascular health.

It is worth noting that it is better to raise the knees as much as possible with the practice of fast steps, and then go back at the same speed as before, and it is better to move the arms next to the knees for half an hour of walking.

Also Read: My Experience with HIIT Exercises

2- Heel jumping exercise

One of the most important exercises that contribute to getting rid of excess weight and more calories accumulated in the body, in addition to being one of the exercises that is recommended to be practiced in order to get a good mood, and it is practiced by following the following steps:

1. One of the legs should be brought forward and fixed on the heel area.
2. After that work is done to bend the elbow of the first leg, and then jump, taking into account the switch between the feet.
3. This exercise is practiced 50 to 60 times over the course of one session.

There are many benefits that can be obtained by practicing this exercise on a daily basis, which are as follows:

• It helps burn as many calories as possible.
• It works to get rid of harmful triglycerides accumulated in the body.
• It helps to form the muscles of the body, because it depends on the movement of the feet more.
• Helps to get a slim and athletic body.
• Reduce injuries that may occur to the foot in general, especially if you play basketball or tennis.
• Maintaining the health of the heart, from the incidence of diseases of the arteries and blood vessels.
• Improvement of mental abilities, and increase the level of intelligence in the body.
• This exercise maintains the health of the skin and skin in general, because it stimulates the activity of blood vessels.
• It increases bone density in the body, helping the body absorb more important nutrients from diets.

3- Knee exercises

We are still getting to know together a schedule of exercises for beginners for women at home, we now know through this paragraph the knee exercises, which are practiced in order to reduce the pain that afflicts this area, in addition to helping to strengthen the joints and muscles of the knee and legs, it is practiced by following Next steps:

1. Stand straight, taking care to leave an appropriate distance between the knees.
2. The feet should be grasped at something in order to control the general balance of the body.
3. Slowly bend one of the knees in front of the body, taking care to raise the heels off the ground in a manner parallel to the thighs.
4. Continue to raise the heels in a calm manner, until the knee bends are approximately 90 degrees.
5. After that, the bent knee is raised up, and it is slowly lowered to the ground.
6. Repeat the previous steps for each leg separately.

These exercises help give the body several health and therapeutic benefits, which we will learn about through the following points:

• These exercises help reduce the pain that may affect the knee joint area in particular, because it works to give the veins in the knee more blood.
• Knee exercises in general help treat the symptoms of osteoarthritis, without resorting to medication.
• It works on the knees area with enough strength and flexibility, to keep them healthy to a large extent.

4- Shoulder stretching exercise

Shoulder exercises are one of the most important exercises recommended for beginners, which should be practiced at least 3 times over the course of one week. It may take up to 3 weeks for effective results to appear, and it is practiced by following the following steps:

1. You should stand straight, keeping a clear space between your feet.
2. Work to extend the arms lengthwise forward straight, taking into account raising them at shoulder level.
3. The hand should be tied into the resistance band and held well, with the palm facing the floor.
4. Then the resistance band is pulled out, and then returned to the starting position again.
5. It is best to repeat these steps 15 times, divided into 5 groups.

There are many benefits that these exercises give to the body of women, which are represented in the following points:

• These exercises help greatly in strengthening the muscles of the body.
• These exercises give the body the strength it needs to lift heavy objects.
• Reducing the incidence of many different diseases, thus maintaining the health of the shoulder joints.
• These exercises eliminate the problem of shoulder curvature, and return them to their normal position.
• These exercises also work to get rid of the pain that occurs in the neck.
• These exercises work to get rid of the excess fat in the shoulder area and to gain the appropriate weight.

5- Cardio exercises (cardio)

One of the most important exercises to start in a beginner workout schedule for women at home, and it generally helps to get rid of excess calories in the body, in addition to an excessive amount of fat, and is practiced by following the following method:

1. At first, stand normally, taking into account leaving enough distance between the feet.
2. After that, the knees are slightly bent, taking care to leave the palms of the hands to the sides of the knees.
3. Then the jump is done up and then down, and this takes place over two sessions of about 25 jumps each.

These exercises give the body a wide range of health benefits for the body in general, as follows:

• These exercises help give your core muscles the necessary strength, support, and flexibility.
• It increases the activity of blood circulation in the body, which helps to get rid of respiratory problems, and thus breathe better than it was.
• These exercises increase energy levels in the body.
• It works to give the body the strength needed to withstand heavy objects.
• Helps strengthen the heart muscles.
• The muscles of the entire body give the necessary flexibility and strength.
• Reduces the percentage of fat in the body, and contributes to people losing excess weight in the body.
• Reducing feelings of stress, depression and extreme sadness.
• It increases self-confidence, while giving feelings of relaxation and comfort.

Also Read: Workout Schedule for Beginners for Women

6- Abdominal exercises

We are still reviewing together a table of exercises for beginners for women at home, and we present to you through this paragraph the most important exercises for beginners, which are abdominal exercises.

These exercises increase the pressure in the abdominal area, and then work to get rid of the flabby and accumulated fat in this area, and the exercise is practiced by following the following steps:

1. At first, lie completely on the floor, with the back area well straightened.
2. Then the hands are placed under the head, and then the body is stretched very well, especially the foot area, and the knee area should be bent.
3. The whole body is then lifted and bent near the knee area.
4. After that, return to the knee area again, and work on repeating the previous steps well.

It is worth noting that these exercises are practiced in 3 groups, and each group is divided from 10 to 15 repetitions, and these exercises give the body a great deal of multiple health benefits, which are represented in the following points:

• These exercises help to lose a lot of excess weight accumulated in the abdominal area.
• The vertebrae of the body give the necessary support for vigorous movement.
• These exercises increase the health of the vertebrae of the spine.
• It greatly strengthens the bones of the abdominal area.
• Helps reduce stomach disorders.
• It maintains the immune system to a large extent.
• It relieves symptoms of depression and distress.

7- Squat exercises

In the context of our talk about a schedule of exercises for beginners for women at home, we find that squatting or the so-called squat is one of the best exercises that should be started for women at home, because it gives the body many health benefits, and exercises are practiced by following the following steps:

1. Stand straight, taking into account that the head is raised and facing forward while keeping the chest area raised.
2. After that, work is done to open the feet at a shoulder distance, or a little wider.
3. Work is done to keep the hands in front in order to maintain the balance of the body.
4. After that, the knee is bent in the form of a sitting position, and the head should be forward.
5. Go down, taking into account that the thighs are in a state of balance, so that the area of ​​the knees is above the ankles, in addition to the weight of all the weight of the body on the area of ​​​​the heels.

These exercises help give the body many health benefits, which are represented in the following points:

• These exercises help reduce muscle injury in addition to giving them the necessary strength.
• Also, these exercises burn as many calories as possible in the body.
• Increase the body’s ability to carry heavy objects.
• This exercise helps to keep the body healthy to a large extent.

8- Push-ups

To complement our offer to a schedule of exercises for beginners for women at home, we offer you through this paragraph the most important information related to stress games exercises, which help to give the upper part the necessary fitness and strength in order to increase the strength of the body well, and these exercises are practiced by following the following steps :

1. Sleeping on the stomach straight on the floor.
2. After that, the hand and toes are raised, taking care that the body is in an upright position.
3. These exercises are practiced in 3 sets, 10 to 15 times per set.

These exercises help to give the body enough health benefits, which are represented in the following points:

• Push-ups keep your muscles healthy and strong.
• These exercises treat the pain in the joint area in general, which works on the body’s resistance to get rid of these pains.
• Push-ups work to give the muscles the necessary strength.
• These exercises help keep your heart healthy and your arteries and blood vessels healthy.
• It increases body weight, because it increases the flexibility of muscle fibers.
• Helps strengthen the bones of the shoulder area.
• These exercises help stretch the hamstrings, as well as strengthen the core muscles.
• In addition to stimulating blood circulation.
• It can be practiced at any time of the day.
• The exercise does not require a high degree of concentration or high effort.

9- The plank exercise

One of the most important exercises that are found in a table of exercises for beginners for women at home, as it helps to give the body the perfect and toned body, in addition to improving the mood in general, and it is practiced by following the following steps:

1. At first, the position of the traditional push-up exercise is taken, and then the palms and feet are preserved, provided that they are fixed on the ground without moving them.
2. The back should be taut, straight, and well secured in place.
3. After that, you should pay attention to the position of the back, as it can cause pain if the steps are applied incorrectly.

Read also: Resistance exercises to burn fat for women

Benefits of doing plank exercises for the health of the body

There are many benefits that this exercise gives to the health of the body in general, which it can list to you through the following:

• This exercise reduces inflammation in the back area.
• This exercise gives the body enough flexibility that increases muscle strength, especially the muscles in the shoulder and collarbone area.
• This exercise helps to improve the metabolism.
• It relieves feelings of depression, distress and annoyance.
• It helps to get rid of the accumulated fat in the rumen and abdomen area.
• It is classified among the exercises that are easy to do in any flat place.

Exercise is one of the most important habits that must be taken care of on a daily basis, in order to maintain the health of the body in general, and to treat many different diseases.

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