In case you’ve recently come to the conclusion that you need to set aside time each day to Exercise, you’ve probably already encountered a major obstacle. Where to start? Cardiovascular exercise, strength training, weightlifting, and Pilates are just a few of the many options.
This should not discourage you, however. If you want to start small and still embrace a good workout, we offer you five simple exercises that will get you a complete workout.
To get perfect abs, you don’t have to do sit-ups and sit-ups. In fact, the plank is a much better option. Compared to other abdominal exercises, this one uses more different abdominal muscles (front, back and side). Also, all muscles are used at once, not just one muscle. This is useful for sports and recreational activities because all muscles are worked at the same time.
- The plank is also better for the back than other basic exercises like sit-ups and leg raises. How to do a plank:
- Lie on your stomach with your palms down on the floor, fingers forward and elbows close to your shoulders. Make sure your elbows are parallel to your shoulders.
- Lift your torso and thighs off the floor by tensing your core (mid-abdominal). Make sure your neck is parallel to your back and hips, like a plank of wood.
- Keep a comfortable distance between your knees and your elbows.
- Hold this position for 5 seconds before slowly lowering down without changing your form.
Gradually increase the amount of time you hold the iron. For best results with this exercise, try a number of variations as well.
Squats are one of the most versatile exercises. They help strengthen the legs and hips. Squats, no matter how simple they may seem, must be done with proper form, and if done incorrectly, they can cause knee pain. Here’s how to squat:
- Stand with your feet shoulder-width apart and hold your arms by your sides.
- Slowly bend your knees and hips and lower your buttocks about 20 inches.
- Make sure your back stays flat as you do this. Extending your arms out in front of you will help you keep your balance.
- To avoid stressing your knees, shift your weight to your heels.
- Slowly return to the starting position while tensing your gluteal muscles.
- This exercise can be done 8-12 times.
Push-ups can be found in almost every exercise in almost every workout. This is not only because they can be performed anywhere and do not require weights. Push-ups work the chest, legs, shoulders, hips, arms and core muscles. They can also be adapted to your needs by simply changing the position of your arms.
- Bringing your hands slightly inward will work the pectoral muscles; bringing them slightly outward will work the triceps. Push-ups, like squats and planks, require proper execution. Push-ups should be performed as follows:
- Start in the Plank position with arms extended. The palms should be flat on the floor and in line with the shoulders.
- Maintain a distance of 12 inches between your feet and stay on your toes.
- Make sure your back is straight and your weight is evenly distributed.
- Lower your body, keeping your elbows close to your chest, until your elbows form a 90-degree angle.
- Press back into the push-up position.
If a traditional push-up is too difficult, you can also place your knees on the floor. Repeat the exercise as many times as possible and break the repetitions into groups. Set goals for yourself to make this exercise more fun.
4. Bench press
Most bodyweight workout routines include bench presses. They work out the triceps, back, upper arms and shoulders and eliminate stubborn tricep fat.
They are also easy to perform and require no special equipment. As with any exercise, it’s important to stay in shape when doing bench presses. You should create a background in the following ways:
- Find a sturdy bench or chair. Sit on it with your palms spread and your back to the wall.
- Slide off the bench by bringing your legs together and placing them directly in front of you. Extend your arms through and keep your elbows slightly bent.
- Bend the elbows and lower the body until the elbows form a 90° angle.
- Slowly return to the starting position by pressing down on the bench.
For best results, repeat this exercise 10 to 12 times. Gradually increase the number of repetitions.
Pull-ups are a difficult but extremely effective exercise. They work out the upper back, core and arms. You can do chin-ups at the gym, on the bar, or even at home with a pull-up bar. Here’s how you should perform a pull-up:
- Take the bar in your hand. Your hands should be shoulder width apart.
- Hang on the bar, bend your knees and lift your legs slightly.
- Pull your elbows down and straighten up. Climb as high as you can.
- Slowly return to the starting position.
- Repeat the exercise 12 times or as many times as you can. As with most other exercises, pull-ups have variations that you can gradually incorporate into your exercise program.
Be sure to remember to warm up before exercising and cool down afterwards. Your body can also get used to the same type of exercises quickly, so switch exercises if they aren’t challenging you enough.
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