We all know that everyday sport is important for health. But there are so many options and limitless information that it can be a little difficult to predict what works. But don’t worry, we’ve put together the exercises that basically need to be done for you. There are 10 exercises you can do for the best fitness. If you include them in your daily sports routine, you can create a strong but simple layout and maintain your shape throughout your life. After 30 days, changes occur in your muscle strength, endurance and balance. Even if you do it at least twice a week, you’ll see improvements.
Forcing your balance is one of the key points of a good exercise routine. Lunges does exactly this and helps to increase the strength in the legs and hips while highlighting functional movements. Start by standing with your feet shoulder width apart and put your arms down at your sides. Take a step forward with your right leg and bend your right knee. Stop when your upper leg is parallel to the ground. Make sure your right knee does not cross your right foot. Raise your right foot and return to the starting position. Do the same with the left foot. It’s a repeat. Perform this action in 3 sets of 10 repetitions.
Push-up is one of the most basic but effective body weight movements because many muscles need to work together to do it. Start in plank position. Your muscles should be tight, shoulders should be pulled down and back and your neck should look natural. Bend your elbows and start lowering your body to the floor. When your chest touches the ground, extend your elbows and return to the beginning. Focus on keeping your elbows close to your body during movement. Do this movement 3 set and try to do as many repeats as you can. If you can’t do the standard push-ups in a good form, do the modified version on your knees. This is how you can get the benefits of exercise while gaining strength.
Squat increases lower body and core strength and also improves waist and hip flexibility. It has a great effect on burning calories as it exercises some of the biggest muscles in the body. Start by standing upright, with your feet slightly more open than shoulder width and put your arms on your side. Hold your core muscles, chin and chest upright, push your hips back and bend your knees as if you were sitting on a chair. While making sure that your knees are not bent inward or outward, move downwards until your upper legs are parallel to the floor, keep your hands in a comfortable position in front of you. Stop for a second and spread your legs back to the starting position. Do this movement 3 sets and 20 repetition.
Burpee, one of the movements we love to hate, is a very effective whole-body movement and makes a serious contribution to cardiovascular endurance and muscle strength. Start with your feet standing shoulder width and your arms on your side. Start squat while your hands in front of you. When your hands reach the ground, bounce your legs backwards and take a push-up position. Return to the standard push-up position and bounce your feet forward and bend the waist close to your hands. Move your feet as close as possible to your hands. Stand up straight and put your arms on your head and jump. It’s a repeat. Initially make 3 sets of 10 repetitions.
The hip bridge exercises all the posture muscles and this is not only good for you, but also makes your hips look better. Stand on the floor with your knees bent and put your arms to the side, palms facing the ground. Lift your hips off the floor by pushing your heels and tighten the core muscles, hip muscles and hamstrings. Your upper body and shoulders should be on the floor, and you should be a straight line from your core muscles to your knees. Wait in the upper position for 1-2 seconds and return to the starting position. Do this movement 3 sets of 10-12 repetitions.
The sit-up is an effective way to target the abdominal muscles, although it has a bad reputation because of its simplicity. Do sit-up movement if you have low back problems. While doing sit-up movement only needs to be lifted off the shoulders and upper part. Start with your knees bent, the soles of your feet on the floor and your hands on the floor behind your head while lie on the floor. While holding your feet on the ground, start lifting your head up and tighten your core muscles. Do not force your neck while doing this movement. When your chest comes to your legs, return to the starting position in a controlled manner. In beginning perform 3 sets of 15 repetitions.
This movement will not only show your back look beautiful in the dress, but will also strengthen your upper body by working a large number of muscles together. Choose an average weighted dumbbell and be sure to squeeze the muscles at the top of the movement. Start with have dumbbell in both hands. For starters, it should be no more than 5 kilogram. Tilt your waist forward so your back is 45 degrees to the ground. Let your hands swing down. Make sure your neck is aligned with your back and the core muscles are tight. Starting with your right arm, bend your elbow and pull the weight directly to your chest. Stop it at chest level. Return to the starting position and repeat with the left arm. It was a repeat. Perform 3 sets of 10 repetitions.
For a healthy body, core muscles need to be strong and therefore do not ignore core-based movements such as side planks. You can do the movement efficiently by focusing on mind muscle connection and controlled movements. Try to reach the right with your feet on top of each other. Place your right forearm on the ground and lift your upper body up. To stiffen your spine, tighten your core muscles, lift your hips and knees off the ground, forming a straight line with your body. Return to the starting position in a controlled manner. Do 3 sets of 10-15 repetition for one side.