The benefits of exercising
We know that daily exercise is beneficial for improving health. But with so many options and endless information available, it's easy to get overwhelmed by what works. But don't worry. We are behind you (and your body)! Check out the 10 best exercises you can do for the ultimate bodybuilding. Combine these into one routine for a simple but powerful workout that will keep you fit for a lifetime. After 30 days - although you can do this only twice a week - you will notice an improvement in your muscle strength, endurance and balance.
Why these 10 best exercises that move your body
A surefire way to effectively attack your fitness routine? Keep it to a minimum and stick to the basics.
1. Lungs
Challenging your balance is an essential part of an overall exercise routine. The lungs do just that, increasing the strength of the muscles in your legs and buttocks, as well as the effective movement.
1. Start standing with your legs shoulder width apart and your arms at your sides.
2. Take a step forward with your right foot and bend your right knee while you do this, stop when your thighs are parallel to the floor. Make sure your right knee does not extend beyond your right leg.
3. Push your right foot and return to starting position. Repeat with your left foot. This is a representative.
4. Complete 3 sets of 10 repetitions
2. Push up
Drop and give me 20 days! Pushups are one of the most basic and effective body weight movements you can do because of how many muscles are employed to perform it.
1. Start in a plank position. Your core should be pulled, your shoulders should be pulled down and back and your neck should be neutral.
2. Bend your elbows and start lowering your body to the floor. When it scratches your chest, extend your elbow and go back to the beginning. Concentrate on keeping your elbows close to your body while moving.
3. Complete 3 sets of rips as much as possible.
If you can't do a normal pushup well, get down on your knees in an altered position - you will continue to gain a lot from this exercise as you build strength.
3. Squats
Squats increase lower-body strength and core strength, as well as lower back and hip flexibility. Since it employs some of the largest muscles in the body, it packs a huge boost in terms of calories burned.
1. Start standing straight with your legs shoulder width apart and your arms at your sides.
2- Keep your core straight, keep your chest and chin up, push your buttocks back and bend your knees as if you are sitting in a chair.
3. Make sure your knees are not bent inwards or outwards, bend until your thighs are parallel to the floor, and bring your arms in front of you in a comfortable position. Pause for a second, then stretch your legs and return to the starting position.
4- Complete 3 sets of 20 repetitions.
4 protective dumbbell presses
Compound exercises, which use multiple joints and muscles, are ideal for busy bees because they work different parts of your body together. Overhead presses are not one of the best exercises you can do for your shoulders, they also engage your upper back and torso.
Equipment: 10lb dumbbells
1. Choose a light set of dumbbells. We recommend starting with 10 pounds. And start standing, either separating or exceeding the shoulder width of your legs. Move the weights over your head so that the top of your arms are parallel to the floor.
2. Link your core, and start pushing until your arms are fully extended over your head. Keep your head and neck steady.
3. After a short break, bend your elbows and lose weight until your triceps are parallel to the floor again.
4. Complete 3 sets of 12 repetitions.
5- Row of dumbbells
Not only will these outfits make your back look deadly, but dumbbell rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a medium weight dumbbell and make sure you are hitting the top of the movement
Equipment: 10lb dumbbells
1. Start with a dumbbell in each hand We recommend no more than 10 pounds for newcomers
2. Lean forward at the waist, so that your back is at a 45-degree angle to the floor. Make sure you don't have arches behind you. Let your arms hang straight down. Make sure your neck is aligned with your back and your core is connected to each other.
3. Start with your right hand, bend your elbows and pull the weight straight towards your chest, make sure to place the back line and stop just below your chest.
4 Return to starting position and repeat with left hand. This is a representative. Repeat 10 times for 3 sets.
6. Single leg deadlift
This is another exercise that challenges your balance. Single foot deadlift requires stability and leg strength. Light to medium dams to complete this movement
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Equipment: Dumbbells
1- Bend your knees slightly with your right hand and start standing with weight.
Start by grabbing the buttocks, kicking your left leg straight behind you and lowering the dumbbells to the floor.
2. With the grip of your buttocks, lower the dumbbells to the floor, start kicking your left leg straight behind you.
3. When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled movement, squeezing the right eighteen muscles. Make sure your pelvis is flat on the floor when moving
4. Repeat 10 to 12 times before transferring weight to your left hand and repeat the same steps on left leg. It is recommended to do 3 sets of 10-12 repetitions on each side.
7. Burpees
An exercise we like to hate, Burpees is a highly effective full-body movement that gives great push for your money for cardiovascular endurance and muscle strength.
1- Start standing straight with your legs shoulder width apart and your arms at your sides.
2- With your hands in front of you, start squatting. When your hands reach the floor, straighten your legs and move to a push-up position.
3. Jump with your feet on the palm of your hand hanging at the waist. Keep your feet as close to your hands as possible and away from your hands if necessary.
4. Stand up straight, raise your hands above your head and jump.
5- This is an actor. Complete 3 sets of 10 repetitions as a beginner.
8. Side panel
A strong core in a healthy body requires a strong core, so do not neglect core-specific movements such as side boards.
Focus on mind-muscle relationships and movement control to make sure you effectively complete this step.
1- Lie on your right side with your left foot and legs on your right foot and right foot. Support your upper body by placing your right arm on the floor and your elbows directly below your shoulders.
2- Strengthen your core to strengthen your spine and lift your buttocks and knees off the floor, creating a straight line with your body.
3. Go back to the beginning in a controlled manner. Repeat 3 sets of 10-15 repetitions on one side, then switch.
9- Panel
Plaques are an effective way to target the abdominal muscles and the whole body. Plankton stabilize your core without putting pressure on your back because you can do abdominal exercises or crunches.
1- Start in the push-up position with your hands and toes firmly on the floor, your back straight and your torso tightened.
2- Fold your chin slightly and keep your eyes in front of your hand.
3- Take deep, controlled breaths, involving the abdomen, shoulders, triceps, glutes and quads while maintaining tension throughout your body.
4. Complete 2-3 sets of 30-second suspension to get started.
10. Brigade Bridge
The glute bridge works effectively on the entire back strand, which is not only good for you, it will also make your butt look a little more sophisticated.
1- Bend your knees and start lying on the floor, with your feet on the floor, your arms straight and your palms facing down.
2- Lift your buttocks off the floor by pressing your heels, pressing your core, glutes and hamstrings. Your upper back and shoulders should be in contact with the floor and your knee core should form a straight line.
3- Pause for 1-2 seconds at the top and then return to starting position.
4. Complete 10-12 repetitions of 3 sets.
