5 Effective Fitness Tips For Bignners
Who does not want to have a healthy and energetic body? Every person wants to see himself fit and healthy, but in his busy lifestyle, it is not possible for everyone to take out time and go to the gym. In such a situation, you have nothing to worry about, because by doing some simple and effective exercises regularly, you can achieve your fitness goals. Today we will tell you about five such easy exercises, which you can do at home without any equipment and which will provide you with great fitness
1. Bar Squats: -
Bench squats are a great way to strengthen your legs, buttocks and core muscles. Along with belly fat, there is also a risk of gaining fat on the thighs and hips. Squats are a very effective exercise to reduce fat in these areas. This is a foreign form of desi sit-ups. The hamstrings, quads and glute muscles of the legs can also be strengthened by doing squats. Do squats for 1 minute.
To do this:-
- First of all, stand straight and feet should be shoulder width apart.
- Keep your hands straight in front with the arms extended.
- Taking your hips back, sit as if you are about to sit on a chair.
- Make sure that your knees do not go beyond your ankles.
- Keep your back straight and core engaged.
- Hold for a few seconds in the bottom position, then return to the starting position.
- Repeat this action 10-15 times.
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2- Push-ups:-
Push-ups help strengthen your chest, triceps and shoulder muscles. Push-ups help in reducing your belly fat and also in building muscles. Actually, by doing push ups, chest, biceps, triceps and shoulders can be made strong and powerful. At the same time, during this exercise, the abdominal muscles get the necessary stretch and fat starts reducing. You have to do push-ups continuously for 1 minute. To do this-
- Lie down on the ground with both hands and feet.
- Your hands should be shoulder width apart. Keep the body in a straight line, from head to feet.
- Keep your core engaged and slowly lower your chest towards the ground.
- The chest should almost touch the ground.
- Then come back to the starting position.
- Repeat this action 5-10 times according to your strength.
3. Plank:-
Planks are a great way to strengthen your core muscles. To do this:
- Lie down on the ground with both hands and feet.
- Your hands should be shoulder width apart.
- Elbows should be bent and your shoulders should be below your hips.
- Keep the body in a straight line, from head to feet.
- Keep your abdominal muscles engaged and do not let your waist sag.
- Remain in this position for 30-60 seconds.
4. Jumping Jacks:-
Jumping jack is a very intense exercise, which is considered a full body exercise. With the help of jumping jacks, fat in arms, legs, stomach, hips etc. can be reduced and legs can be made stronger. You have to do this exercise continuously for 1 minute.
Jumping jacks give your entire body a workout and increase your heart rate. To do this:
- Stand straight, feet shoulder-width apart and hands at the sides of the body.
- Now jump together, spread the legs and raise the hands above the head.Then come back to the starting position.
- Repeat this action continuously for 30-60 seconds.
5. High Knees Run:-
High knee running strengthens your leg muscles and increases your heart rate. To do this:
- Run at one place, but raise your knees more towards the chest.
- Move the arms back and forth rapidly.
- Repeat this action continuously for 30-60 seconds.
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