Best Exercise to start for a person exercises little

What is the best exercise to start for a person who exercises barely?

Related, it all depends on the person as to his intentions, constitutional psychology or somatotype (where we will fully support them to answer your question), their traumatic history and other circumstances should also be considered by a personal trainer, but we will not deal with the latter two as I do not think I can to clarify common doubts as to specific situations.

In order to know what is best for a person who has never exercised and whose physical condition I do not know (like you), I should know what type of somatotype you are, this will be because depending on your stage, method of training, and diet (I will not support the latter as it is not related to the question). This is one of the reasons why personal training is so important.

Targets will be to gain muscle mass (hypertrophy) and fat burning, as is often the case.

Somatotipos.

1. Ectomorph.

It is characterized by having muscles and limbs that are longer and thinner and the ability to store less fat due to its metabolism faster compared to the other two. Ectomorphs have no predisposition to building muscle or storing fat. They also have a narrow rib cage and a small waist.

2. Mesomorph. 

It is characterized by medium-sized bones, torso wider than ectomorph but not above endomorph, lower fat levels, shoulder-width with a smaller waist, in some cases, metabolism is considered normal, normal fat generation, and general physical development; often considered to be muscle. Mesomorphs have a predisposition to build muscle but not to maintain fatty tissue.

3. Endomorph. 

It is characterized by increased fat storage, a thicker waist, and a larger skeletal structure, often identified as fat, have a slower metabolism; fat production is high, characterized by slow body growth. Endomorphs have a predisposition to fat storage.

After the constitutional clarification of the mind classes (somatotype), let's start with the best exercises.

Basic Exercise.

In all somatotypes of purpose and level, these exercises are used for muscle gain, weight loss, or fat burning (cost what you want), this is called compound exercises because they gather a large amount of muscle at a time to work. Depending on individual goals, the training method will change.

1. Squats are one of the best exercises for gaining muscle, especially for the lower (lower) body. This applies to quadriceps, hip extensors, abdomen, calves (especially the soleus), glutes, abdomen, and more. IT HAS HEADS.

2. Push-ups are an important activity for both beginners and advanced users without adding external load, ONLY our body weight is enough to stimulate our upper body (upper extremity), this is because there are so many variations and each one increases. or reduces stress. They work on the chest, triceps, abdomen (especially the rectus anterior), shoulders (deltoids), back, and so on.

3. Deadlift is one of my favorite exercises as it works the back part of the WHOLE body as the upper and lower body. HEADED, this one in the picture is called "sumo deadweight"

4. Pull-ups are known for working the entire back, biceps, back delts, and abdomen. IF YOU CANNOT MAKE DOMINATES you can choose a straight pulley machine (direct chest pulls or direct chest pulses) in the gym as you will work all over your back although you will not work in the same way as a pull and you will not move or activate both the abdomen. CERTIFICATES IN A STRONG BEST ARE GOOD TO GET STARTED.

5. Plates or Planks are thought to have great neural activity, working the whole body with great emphasis on the stomach. Stomach function is very important as it is at the heart of our body; If we do not have a strong stomach, it will be difficult for us to do all the exercises we say. Obviously, this also has many variations.

6. Press Soldiers or Press Shoulder with Barbell or Dumbbells.

I recommend different dumbbells because

a) dumbbells usually come with a low weight. 

b) And when working with dumbbells we put ourselves in control of the machine. 

c) The difference with one hand is very good because the stomach is very active because it tries to maintain balance. 

d) Having dumbbells will have a wider range and will rejuvenate more muscle fibers (if you want to increase muscle mass). 

e) DAY it standstill because in this way we will involve the orthostatic muscles (which keep the body in a straight position against gravity), on the other hand, if you do it sitting down you will split the shoulders and that does not benefit the beginner, as we speak.

7. Go or Jog. This applies especially to endomorph ("obese") if you want to lose weight. If you are an ectomorph, it is not worth running (unless you want to get a great deal of resistance to the heart and blood vessels), this is because having a faster metabolism can lead to calorie deficiency (burn more calories than you eat) but eat more calories than you eat. Burning will go into a state of catabolism (muscle loss). You will also lose weight or lose weight (no benefit other than cardiovascular benefits !!!).

8. Lungs. Basically, a squat variation that works unilaterally.

9. Press the bench. I recommend a traditional bench press, with no inclination of slowing down, as we begin to want to tighten the entire chest at once.

10. Barbell Rowing. Here we work the whole back and hamstrings in an isometric manner.

11. Hip Thrust. This applies to the entire lower back of our body, emphasizing the buttocks.

Training Method.

Perform FULL-BODY type processes. Fuller body procedures apply to the WHOLE body at the same time of training. By working several muscles over time we will increase our testosterone production which will stimulate growth hormone and burn more fat. Does that make sense, does it not? Highly recommended for beginners by personal trainers who do not really know the subject and science.

What force or capacity should you work with? Strength means the load (weight) we use to meet a certain number of repetitions per set.

Volume refers to the number of repetitions.

The strength we work with will depend on our goals and on our relatives.

If you are an endomorph and want to lose weight. Before starting training, start warming up by running for at least 30 minutes, I recommend you get up to 45 minutes. Usually, you work with the recommended exercise for high frequency (more than 15) with low loads, arranged in series 3, rest between 1:30 or less to consider major metabolic stress. REMEMBER that we do not want to fail, we want you to comply with the proposed procedure.

If you are an ectomorph and want to gain weight. As an ectomorph we want you to gain the strength to go through the most complex combination tests to achieve 8 to 12 repetitions in sets of 3 to 4 (which are series distances and duplication of hypertrophy). Work with a few heavy loads that allow you to complete 3 to 5 repetitions arranged in 5 sets.

If you are mesomorphic and want to lose fat or gain muscle mass. You ectomorphs can do whatever you want XD. Just select a goal and follow the training method to achieve it.

a) Procedures should be accompanied by 3 combined tests (a little more can be added but in some cases).

b) You need to relax your muscles. If you have been exercising for the past two days and your muscles are still aching, do not exercise, at rest is when your muscles grow.

c) You can do ALL the exercises, you need to know how to balance the responsibilities according to your goals and abilities.

Example cycle:

Day 1 Monday: Squats, Barbell lines, and Bench Press.

Day 2 Wednesday: Deadlift, Pull-ups, and Military Press.

Day 3 Friday: Squats, Barbell Lines and Bench Press. It is repeated if we want to improve the squats but it is repeated on day 2 if we want to improve in eliminating death. This better leave you with another question like How do you plan a training program?

I did not specify repetition and sequence because as described above, once you are ectomorphic, mesomorphic, or endomorphic you already know what to do.

Important: When you start training you start gaining strength because a person does a few repetitions of each exercise, as is the case, fast fibers are active (which are strands and work from 3 to 5 times) with a larger horizontal component than slow fibers (fibers are processed more than -12 and is responsible for giving us greater muscle resistance) so we will achieve greater hypertrophy.

Remember the food !!!!! If there is no diet that fits our body function, somatotype, and goals, we will not get the results we want. Food is 70% important in any sport.