Exercises
man, woman, push-ups @ Pixabay

Everyone should keep themselves in good shape to better cope with physical activity, illness and prevent the risk of injury. But what exercises should you add to your workout plan? Here are some good options for any beginner or a seasoned athlete. So, get ready for the exercises that will help you stay in good shape.

Lunges

Lunges will help you resist stress on your knees and ankles. Plus, your calf muscles will be well trained. Make lunges for about three minutes or three sets of 10-15 times per workout. Just a couple of weeks, and you will feel a surge of stamina and the ability to walk outside without feeling tired longer. But what if you can do 50 reps and don’t feel tired? How about doing this exercise with dumbbells? Select the required weight to increase the effectiveness of lunges.

Pushups

Here is the most effective exercise for training your pecs, back, and triceps. Pushups are the best thing to help build your core muscles and endurance. It is also an alternative for those who cannot do pull-ups. All you need is a little patience. Start with three sets of queen pushups. If you cannot do the classic exercise, lean on a chair, wall, or another object, reducing the load on your arms. Then you can start exercising and get in good shape. 

It should be noted that this exercise is especially useful for students who lead a sedentary lifestyle. First, you should pay someone to do homework. Then, free up some time and do these exercises to feel energized.

Squats

Squats are the holy grail for any beginner. Do this exercise every day, and your legs will be very sturdy. The main load is distributed between the buttocks, thighs, and calf muscles. Do five sets of 10-15 squats, and your legs will be in great shape. You don’t even need to go to the gym or buy any sports equipment!

Standing Overhead Dumbbell Presses

To do this exercise, you will need two dumbbells. Choose a weight that will help you complete at least three sets of 5-10 reps. Try to keep your arms parallel to your body and bend your elbow joint 90 degrees each time you lower the dumbbells down. This exercise will strengthen your arms and shoulders, especially for people with a passive lifestyle.

Planks

How about a plank? This type of exercise helps you get your body in shape surprisingly quickly. Strike a pushup posture and try to stand still for at least 20 seconds. The main secret to the success of this exercise is the static dynamic. Your muscles will be tense as if an electric current were passed through them. The effect of this exercise is so good that you can see results after a week of training. Typically, your goal should be to increase the amount of time you need to stand still.

Jogging

Jogging is the way to healthy legs, a well-trained breathing system, and normalization of the heart rate. Easy jogging in the park for 40 minutes is the best way to start your day. Try to choose a leisurely pace and comfortable shoes. If you are a beginner, you better start with 10-15 minutes of running and gradually increase the time. It is best if you find a flat sidewalk or alley in the park so that no one interferes with your workouts. And don’t forget to preheat your leg muscles to reduce the risk of injury.

Walking

Walking is a great vitality of physical activity if you don’t have the strength to train harder. Start with evening walks in the park. Breathe the air, enjoy the beautiful views, and don’t stop. Typically, it would help if you walked 40-60 minutes a day to keep your body at least basic. Once you start feeling ready to move to the next level, jogging is the next step.

Squat Jump

This exercise is well suited for those who want to move to the next level. Let’s say that regular squats no longer allow you to get the right level of load. Try squat jumping. Sit down so that your calf muscles and lower leg are at a 90% angle. Next, you need to jump sharply and raise your arms high up. This exercise works well for the legs, lower back, and abs. Do three sets of 5-8 reps each training day.

Don’t Rely on Willpower

Usually, beginners rely solely on willpower and miss out on important aspects. First of all, you should make a detailed plan and train your body every day. Don’t wait for your brain to find enough motivation to start training. Start exercising now! The point is, exercise can become a habit in just two weeks. You’re not looking for motivation to brush your teeth in the morning, are you? Your willpower is not required if you get used to exercising in the morning. All you need is self-discipline and commitment to the results you want.

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