Daily Exercise Tips for Fit and Healthy Life

 Daily Exercise 

Exercise is a key to good health. But we tend to limit ourselves to one or two types of work. "People do what they enjoy, or what they feel is very effective, so some aspects of exercise and fitness are overlooked," said Rachel Wilson, a physiotherapist at Brigham and Women's Hospital in Harvard. In fact, we should all do aerobics, stretching, strengthening, and balancing. 

Here, we write down what you need to know about each type of exercise and give examples you can try.

1. Lunges

Challenge your balance is an important part of a complete workout routine. The lungs do just that, promoting active movement, while also increasing energy in your legs and glutes.

1. Start by standing with your feet shoulder-width apart and place your arms down on your sides.
2. Take a step forward with your right leg and bend your right knee as you do so, standing where your thigh is parallel to the ground. Make sure your right knee does not extend beyond your right foot.
3. Wipe your right foot and return to the starting position. Repeat with your left leg. This is one answer.
4. Complete 10 repetitions in 3 sets.

      

2. Pushups

 Pushup is one of the basic, but effective, weight loss exercises you can do because of the amount of tissue gathered to perform it.

1. Start in place of the plank. Your spine should be strong, your shoulders should be pulled down, and your neck should be neutral.
2. Bend your elbows and begin to lower your body. When your chest is eating, extend your elbows and return to the starting position. Focus on keeping your elbows close to your body during the movement.
3. Complete 3 sets of as many repetitions as possible.

If you are not able to do regular pushup in good form, get down to the knee joint - you will still reap many benefits from this exercise while you are building strength.

3. Squats

Squats increase lower body strength and basic strength, as well as flexibility in your lower back and hips. Because they contain some of the largest tissues in the body, they also pack a large punch depending on the calories burned.

1. Start with a straight line, with your feet slightly wider than the shoulder - the width of the house, with your arms at your sides.
2. Put on your figure again, keeping your chest and chin, press your hips back and bend your knees as if you were going to sit on a chair.
3. To ensure that your knees do not bend inwards or outwardly, lower yourself until your thighs are level with the ground, bringing your arms in front of you in a comfortable position. Stop a second, and extend your legs and return to the first place.
4. Complete 3 sets of multiplication 20.

4. Standing Overhead Dumbbell Presses

Combined exercise, which uses many joints and muscles, is ideal for busy bees as they work on several parts of your body at once. The vertical press overhead is not only one of the best exercises for your shoulders, but also for your upper back and spine.

1. Choose a simple set of dumbbells - we recommend 10 pounds to get started - and start with standing, with your feet shoulder-width apart or staggering. Move the weights up so that your upper arms align with the floor.
2. To tie your spine, start pushing up until your arms are fully extended above your head. Keep your head and neck still.
3. After a short pause, bend your elbows and lower the weight back to the floor until your triceps muscle is downward again.
4. Complete 3 sets of 12 repetitions.

  

5. Dumbbell Rows

Not only will this make your back look killer in that outfit, but dumbbell lines are also another combined exercise that strengthens many muscles in your upper body. Choose a medium-weight dumbbell and make sure you press over the movement.

1. Start with a dumbbell in each hand. We recommend more than 10 pounds for beginners.
2. Bend the waist down so that your back is at an angle of 45 degrees down. Make sure you do not bend your back. Let your arms hang down. Make sure your neck is aligned with your back and your back is gripped.
3. Starting with your right arm, bend your elbow and pull the weight straight to your chest, making sure you hold your lat, and stand under your chest.
4. Return to the starting position and repeat with the left arm. This is one answer. Repeat 10 times in 3 sets.

     

6. Single-leg Deadlifts

This is another action that challenges your balance. Lifting one leg requires stability and strength of the leg. Take a light dumbbell to complete this movement.

1. Start standing with a dumbbell in your right hand and your knees slightly bent.
2. Leaning on the hips, start kicking your left leg straight behind you, lowering the dumbbell down.
3. When you reach a comfortable height with your left leg, slowly return to the starting position with a controlled movement, pressing your right glute. Make sure your pelvis stays square on the floor during movement.
4. Repeat 10 to 12 times before moving the weight in your left hand and repeat the same steps on the left leg.

               

7. Burpees

An exercise we love to hate, the Burpees are a very effective whole-body exercise that provides your booster with great cardiovascular endurance and muscle strength and muscle strength.

1. Start by standing straight with your feet shoulder-width apart and your arms down to your sides.
2. With your hands in front of you, start squat down. When your hands reach the floor, return your legs straight to the push position.
3. Jump your feet up on your palms by holding onto your waist. Bring your feet as close to your hands as possible, keeping them out of your hands if necessary.
4. Stand up straight, bring your arms above your head and jump.
5. Complete 3 sets of 10 repetitions as a beginner.

8. Side Planks

A healthy body needs a strong core at its base, so do not ignore direct movement movements like a side plank. Focus on brain connections and controlled movements to ensure you complete this step successfully.

1. Lie on your right side with your left leg and foot piled over your right leg and foot. Raise your upper body by placing your right forearm down, your elbow straight below your shoulder.
2. Tighten your spine to strengthen your spine and lift your hips and knees down, forming a straight line with your body.
3. Return to start with controlled mode. Repeat 3 sets of 10–15 repetitions on one side, then switch.

    

9. Planks

Planks are an effective way to target both your abdominal muscles and your entire body. Planking stabilizes your spine without mocking your back the way sit-ups or crunches can.

1. Start at the point of pushing your hand with your toes firmly planted on the floor, your back straight, and your spine strong.
2. Keep your chin slightly tucked in and look in front of your hands.
3. Take deep breath controls while maintaining tension throughout your body, so abs, shoulders, triceps, glutes and quads are all combined.
4. Complete 2-3 sets of 30 seconds hold to get started.

      

10. Glute Bridge

The glute bridge works well for your entire back chain, which is not only good for you, but will make your booty look even better.

1. Start by lying down on your knees, feet down, arms straight with your palms down.
2. Pushing on your heels, lift your hips down by pressing your spine, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your ankle to the knees should form a straight line.
3. Stand for 1–2 seconds at the top and return to the starting position.
4. Complete 10–12 repetitions in 3 sets.