1. Lunges
First, stand in a clean, flat place. Then, open your legs to the width of your hips and place your hands on your hips.
Now you have to take a long step forward with your right foot as soon as your front foot touches the first, balance yourself, and bend both knees to the lunge position. Bend them to 90 degrees.
Now, you keep your balance with your front leg’s support. Then, bring your back leg forward to return to the start.
After the first step, bring your other leg forward and bend both knees to 90 degrees. Repeat this exercise the same number of times on each leg.
Make sure that your spine remains straight and does not bend forward or backward.
Targeted – Muscles
• Calves
• Quadriceps
• Hamstrings
• Glutes
1. What are the Benefits of Lunges?
- By practicing lunges, we can improve the balance and coordination of our body. Practicing this also increases the strength of our legs. It also works our core and abs. It strengthens our lower body.
- Regular practice of Lunges helps reduce body weight. It increases our resting metabolism, so we burn more calories. By practicing lunges, we remove excess body weight. Working Loches is one of the best exercises for reducing fat. Its practice benefits the lower and largest muscles of our body.
- Today, we use advanced technology in our lives. This makes us live a sedentary lifestyle, which stiffens our lower body muscles. But, lunges soften our lower body muscles. Flexibility increases and our walking ability also increases.
2. Push-Ups:
Push-ups are one of the best exercises that people can do to stay healthy in their lifetime. Push-ups give us the most strength and muscle gain. They are also very beneficial. We can also modify it at our convenience and make it easy or difficult because it is a versatile exercise.
When you take your position to do push-ups, start by putting your hands at shoulder width. Then, straighten your arms and move both your legs back. Make sure your knees are above the ground and your entire body remains stable. When you do push-ups, you use your body weight as resistance. Push-ups work not only your upper body but also your core.
When your body is in the push-up position, you slowly bend your elbows. You move your body towards the ground and try to keep your elbows by your ribs and your chest on the ground. Move it to the side. Then, straighten your elbows and lift your chest. Now, return to the starting position.
When we do push-ups, our body moves toward the ground. So, we must keep our heads and shoulders ahead of our hands. Also, our elbows must stay by our ribs. We always have to keep them near our ribs and position the hands so that they never go beyond the shoulders. You have to keep your head straight. Technique is the most important part of fitness. It helps a lot in preventing injuries.
Targeted – Muscles
- Pectoralis major
- Pectoralis minor
- Triceps
Push-ups are a great exercise in daily life. When we do push-ups, it builds and strengthens our abs. It also works our triceps, biceps, and chest and shoulder muscles and becomes stronger. Doing push-ups is especially helpful in developing the strength of our upper body.
What are the Benefits of Push-Ups?
- Doing push-ups helps strengthen the functioning of our hearts.
- Doing push-ups also strengthens our lower back.
- By doing push-ups we can reduce injuries occurring in any game.
- Practising Push-Ups strengthens muscle groups.
3. Bending Windmill Stretch
First of all, you stand straight and open your legs to shoulder level. Then, bend forward while keeping your back straight and try to bring your hands down. Touch your right foot with your left hand. Try to raise your right arm straight upward, this will give a good stretch to your entire body.
Steps:
Step First -keep your legs straight. Then, open them to the width of your shoulders. Also, spread your arms straight to the height of your shoulders. After this, straighten your back. bend forward from hips
Step Second- Now you have to bring your left hand down to touch your right foot. While doing this, raise your right hand upwards and turn your head to look towards your right hand.
Step Third -Now, bring your right hand down to touch your left foot. Then, straighten your left hand up and repeat this stretch.
Targeted – Muscles
- Shoulders
- Core
- Gludes
- Hamstring
- Hip Extensors
What are the Benefits of Bending Windmill Stretch?
It reduces the risk of injury. It also helps our core muscles work better. It does so by improving their stability and mobility.
When we do windmill shoulder exercises, they build our shoulder muscles. They also improve coordination. It also widens the range of motion in our shoulder muscles.
Bending Windmill Stretch strengthens the shoulder muscles. It also increases the flexibility of our glute muscles.
4. Squats
Steps:
- You should start by standing with your feet shoulder-width apart on a flat floor of support.
- Now you have to try to sit with your knees bent and your hips back, keeping your waist straight.
- While doing a squat, you should not take your knees further than your toes.
- Where you are sitting with your hips balanced downwards and your arms raised to shoulder height
Targeted – Muscles
- Quadriceps
- Calves
- Hamstrings
What are the Benefits of Squats?
- Practicing squad mainly strengthens the muscles of our body like the quadriceps, Calves, and Hamstrings.
- When we practice squats, many muscles in our body work together in groups due to which the production of anabolic hormones increases and these hormones help in building muscles and reducing fat.
- It helps prevent injuries when we do any activity while sitting as it strengthens our lower body and improves our sitting posture.
5. Standing Overhead Dumbbell Presses
Steps:
- First of all, we will open our legs equal to the width of our shoulders and then move our hands upwards and both our hands will remain straight upwards.
- Keep your neck and head stable while doing this exercise.
- We have to keep our hands straight upwards for some time and then slowly bring them back downwards by bending our elbows.
Targeted – Muscles
- Deltoids
- Triceps
- Abdominal
- Pectorals
