Stay Fit
Introduction
Nowadays, fitness is a necessary part of our lives. We are often too busy and end up spoiling our health by eating unhealthy food. As we are living in the 21st century, this is the era of science and technology. As a result, many of our tasks have been completed by technology, so we don’t need to do as much physical work.
For example, cars and vehicles have reduced our walking habits. Elevators have reduced our need to climb stairs, and machines are responsible for cleaning our homes and our clothes as well.
On this page, we will explain how you can achieve a fit and healthy body.
10 best excerise for biginers to stay fit :-
1 – Jumping Jacks
Start with your feet together and your arms by your sides. Then jump up with your feet apart and your hands overhead. Return to the starting position and do the next rep.
Perform it for 20-30 seconds. This exercise will work on your large muscle groups.
2 – Knee Push-Ups
Start this exercise in the regular push-up position, but with your knees touching the floor and your feet in the air. Next, push your body up and down using your arm strength.
Perform it for 2-3 sets with 10-12 reps. This exercise will work on your chest, triceps, and shoulders.
3 – Incline Push-Ups
Start this exercise in the regular push-up position but with your hands elevated on a chair or bench. Then push your body up and down using your arm strength. Remember to keep your body straight.
Perform this exercise for 2-3 sets with 10-12 reps. This exercise works the chest, triceps, and shoulders.
4 – Push-Ups
Lie prone on the ground with your arms supporting your body. Lower your body until your chest nearly touches the floor, then push it back up with a straight body. This exercise is a all rounder exercise of a body.
Perform it for 2-3 sets with 10-12 reps. This exercise works the chest, shoulders, triceps, back, and legs.
5 – Wide Arm Push-Ups
Start in the regular push-up position but with your hands spread wider than your shoulders. Then push your body up and down. Remember to keep your body straight.
Perform it for 2-3 sets with 10-12 reps. The focus of this exercise is the chest, triceps, and shoulders.
6 – Lunges
Step forward with one leg, lower your hips until both legs are at a 90-degree angle, and then push back to the starting position. Do it again with your other leg.
Perform it for 2-3 sets of 10-12 reps. This exercise will help build your leg muscles and improve your balance.
7 – Squats
Stand with your feet shoulder-width apart and stretch your arms forward. Lower your body until it is parallel to the floor. Your knees should be extended in the same direction as your hands. Return to the starting position and do the next rep.
Perform it for 2-3 sets of 10-12 reps. It will help build your glutes, quadriceps, hamstrings, and calves.
8 – Bicycle Crunches
Lie down on the floor with your hands behind your head on a mat. Bend your left elbow towards your right knee and your right elbow towards your left knee. Repeat the exercise.
Perform it for 2-3 sets of 10-12 reps on each side. It will help build your abs, glutes, and quadriceps.
9 – Standing Overhead Dumbbell Press
Stand with your feet shoulder-width apart, then hold the dumbbells at shoulder height and press them upward against gravity, then lower them back down.
Perform this exercise for 2-3 sets of 10-12 reps. It will help build your shoulders and arms.
10 – Plank
Lie down on a mat with your toes and forearms on the ground. Keep your body straight and hold this position for as long as you can. Perform this exercise with a minimum time limit of 30 seconds. This exercise will target your abdomen, back, and shoulders.
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