无论是逾期任务还是快速生长的洗衣店，每个人都会不时地拖延。并得到back into exercise，尤其是在漫长的中断之后，这是另一个特别艰巨的任务，您推迟了这一任务。
Luckily, there are a few moves that can make your re-introduction a little simpler. The last thing you want to do is go full throttle at the gym on your first day back. At best, you'll end up super sore and at worst, you can end up injured. Instead, start with these safe, easy-to-progress exercises if you haven't worked out in a while.
1.体重下蹲
- Start standing, feet hip-width apart.
- 将手臂伸到您面前，并在将臀部推回蹲下时慢慢弯曲膝盖。专注于降低身体，好像您要坐在椅子上一样。
- 向下蹲，直到大腿与地板平行，或者尽可能低，同时保持良好的形式。您的膝盖应该在您的脚趾上，您的目光应该直接向前。
- Pause for a moment at the bottom of your squat.
- 在呼气中，通过按下高跟鞋返回站立来扭转运动。站立时，将手臂放回两侧。
根据该辅导，体重下蹲是一项广泛推荐的练习，用于增强臀部，四边形和腿筋。美国锻炼理事会(ACE). But alongside the muscle-boosting benefits, squats can help improve your day-to-day movement patterns, whether you're getting up from a chair or picking something up off the ground.
根据物理治疗师Samuel Chan的说法，此举没有增加的重量，此举也减少了肌肉和关节的压力，如果您有一段时间没有锻炼，这是一个坚实的首选。定制治疗in New York.
提示
If you need to modify this move, you can swap body-weight squats with box squats, using a bench or plyometric box to guide how low you'll take the exercise, Chan says. Or, if regular squats feel too simple, go with a goblet squat and hold a weight in front of your body.
2.低木板
- 朝下躺在地板上，前臂在地面上，肘部直接在肩膀下。
- 伸直你的腿在你身后，脚趾塞了。
- With your core braced, press into your toes and forearms and raise your body up off the ground.
- Keep your back flat and your body in a straight line from head to hips to heels.
Your core encompasses all the muscles that stabilize and support your back, including your abdominals, according to the高手。So developing a strong core is crucial for your daily movement, injury-free exercise and proper posture.
"Planks are a great way to train both core and shoulder stability," Chan says. "By placing your upper body in a loaded, weight-bearing position, we are also training shoulder stability, which will help decrease the risk of injury during upper-body exercises."
提示
如果持有30-second plank is too challenging，，，，hold for 10- or 15-second intervals instead, Chan says. And when you feel ready to take this exercise to the next level, add alternating leg lifts while you hold the pose.
3。Romanian Deadlift With Barbell
- 将一个卸载的杠铃放在您面前的地板上。踩到酒吧，几乎靠在它的身上，脚牢固地种植了臀部宽度。保持脊柱的伸直，胸部向上和向下肩膀。
- 从臀部铰链并减轻膝盖，因为臀部下沉足够低，可以用双手肩膀宽阔地抓住杠铃。
- 当您将脚推入地板上时，使核心的所有肌肉都保持在这种位置，就好像您试图将地板从自己的身上推开并抬起杠铃一样。
- 抬起胸部并接合纬度，以稳定臀部前的杠铃。
- 将臀部尽可能地向后推，稍微弯曲膝盖，然后降低膝盖高度以下的条。
- On an exhale, brace your core and push your hips forward to return to standing.
Although you won't want to start with a loaded barbell on your first day back working out, a bar-only or负载的罗马尼亚硬拉is another move Chan recommends if you've taken an exercise hiatus. Romanian deadlifts will help improve both strength and flexibility, which is important if you're getting back into exercise.
Chan说：“随着您加强锻炼，臀部和腿筋的力量总是很重要，但是罗马尼亚的硬拉在增加绳肌的灵活性和流动性方面具有额外的好处。”“我总是建议练习结合了诸如RDL之类的负载移动性，而不是静态伸展的腿筋伸展。”
提示
Start with either a lighter pair of dumbbells, a lighter kettlebell or an unloaded barbell as you get back into working out. Then, week to week, you can gradually add more weight to the exercise.
A good rule of thumb? If you feel like you still have 5 to 7 reps left in the tank after a set, you can probably increase the resistance you're using.
4。Chest-Supported Dumbbell Row
- 首先，将运动台调整至约45度角。
- Lean against the bench, facing the back with a dumbbell in each hand. With legs extended, root your heels into the ground and put your weight into your torso against the bench.
- Extend your arms straight down toward the ground along the sides of the bench.
- On an exhale, row the weights up toward your chest.
- Pause and squeeze your shoulder blades together.
- 降低权重，控制地面。
Chan说，强壮，稳定的后背将帮助您在上身和低身锻炼期间保持无伤。而且，这种哑铃行的变化支持您的胸部，使您可以专注于背部，而不是平衡，因为您进行了锻炼。
提示
Start with a lighter pair of dumbbells and focus on squeezing your shoulder blades with every rep. If this feels too challenging, modify by rowing one dumbbell at a time. Focusing on one arm can help increase your muscle activation, Chan says, and will feel easier than rowing both weights simultaneously.
5。Forearm Side Plank
- 开始躺在你的身边，支撑在底部的前臂上。肘部应直接在您的肩膀下，以免在关节上施加太大的压力。腿应直接伸出，脚堆积在另一只脚上。
- Lift your hips off the ground. Make sure that your hips are squared forward. Keep your body as straight as possible from heels to hips to head.
- Hold this position for as long as you can with good form.
Chan说，尽管最著名的是核心强度锻炼，但侧木板也是一种使用自己的体重来增强髋部绑架者（您的Glute Medius）的一种方法。从技术上讲，将木板握在侧面，将您的体重放在臀部的侧面，迫使肌肉真正稳定您。
"Glute medius strength is important for hip stability during any exercise in standing, including squats, lunges and running," Chan says. If you're looking to get back into regular strength training or running, side planks are an important accessory move to build up a strong foundation and avoid injury."