无障碍听力第二期 Day 1 听力材料 The 10's Beginner Workout

Everyone, this is the ten's beginner workout. Basically over, over the course like the last four (or) five months, I've had a lot of people ask me for a beginner's workout, basically a plan for someone who's never started working out, doesn't have a gym, doesn't even have weight so just bodyweight stuff. And this is great for people who either just wanna start seeing their muscles increase, you know start maybe getting like a little bit of some definition so you can get excited to go into the gym or for people who need to lose some fat because you can, you can do this as a cardio thing and lose a lot of fat over the course of you know a couple of months doing this consistently. So I'm going to take in the first exercise right now. So the first exercise we're gonna start with is push-ups, now if you have the ability to you're gonna do full form push-ups but if you don't have the ability to push yourself up ten times, then you're just gonna do it if from your knees instead of from you toes you're doing it from your knees. This is ten push-ups, all the way down, make sure you contract your chest. You're feeling your triceps engaged. I like to keep my elbows flared in not flared, tucked in instead of keeping them flared out and bump out ten. I think that was 11 but about 10.