2 Simple BodyWeight Exercises for Home, the Park, or Anywhere
There are a number of options for each year's progress and ultimately the level at which the exercise is performed will be relevant to the individual. If you have an injury or again to exercise, please consult with a qualified physiotherapist or personal trainer before attempting these exercises.
These two exercises are "super stars" in terms of the benefits they can receive from them. These are exercises that reflect the movements that our bodies are naturally designed to do and work all the major muscles in the lower body. You may want to congratulate yourself with some upper body exercises once you are used to doing it.
1. Squat
Start with your feet right next to the distance from the hip and turn slightly. Sit down and imagine you're sitting on a chair. You may need to start with a small movement, to maintain its position, and more advanced your can work to get your thighs to be parallel to the ground, or even lower. Always maintain proper postural alignment. From there, push upward through the hips to the starting position.
The chest stays in place, the heels stay on the floor, and your knees are in line with the feet at all - if the knees fall inward usually means you need to squeeze your buttocks and / or squeeze your abdominals over.
Variations can include narrow squats, sit-ups and wide 1-leg squats.
2. Lunge
Start with your feet directly under the hips. Keep your feet away from the hip to balance, make a big step forward with one foot and lower in the slit position. The two feet remain forward, and the back heel increases. Bottom until the rear knee is right next to the ground (or start with a small movement as needed). Next, push the front leg with the thigh muscles and buttocks back into the starting position.
This type of push is called "power puja." Other variants include back or side in its push, rather than forward. You can also make a "static" slot, where both feet remain fixed in slot position at all (no steps in the slot).
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• Warm up for 5 minutes (eg walking or jogging) before the end of these exercises
• Keep your abdominals strong and breathe constantly.
• Start with 10-15 repetitions of each exercise. Repeat for 2 games if you feel energetic.
• Always consult a qualified exercise professional for advice on techniques and determine a progression adapted to their individual level of fitness
These two exercises are "super stars" in terms of the benefits they can receive from them. These are exercises that reflect the movements that our bodies are naturally designed to do and work all the major muscles in the lower body. You may want to congratulate yourself with some upper body exercises once you are used to doing it.
1. Squat
Start with your feet right next to the distance from the hip and turn slightly. Sit down and imagine you're sitting on a chair. You may need to start with a small movement, to maintain its position, and more advanced your can work to get your thighs to be parallel to the ground, or even lower. Always maintain proper postural alignment. From there, push upward through the hips to the starting position.
The chest stays in place, the heels stay on the floor, and your knees are in line with the feet at all - if the knees fall inward usually means you need to squeeze your buttocks and / or squeeze your abdominals over.
Variations can include narrow squats, sit-ups and wide 1-leg squats.
2. Lunge
Start with your feet directly under the hips. Keep your feet away from the hip to balance, make a big step forward with one foot and lower in the slit position. The two feet remain forward, and the back heel increases. Bottom until the rear knee is right next to the ground (or start with a small movement as needed). Next, push the front leg with the thigh muscles and buttocks back into the starting position.
This type of push is called "power puja." Other variants include back or side in its push, rather than forward. You can also make a "static" slot, where both feet remain fixed in slot position at all (no steps in the slot).
Unesdoc.unesco.org unesdoc.unesco.org
• Warm up for 5 minutes (eg walking or jogging) before the end of these exercises
• Keep your abdominals strong and breathe constantly.
• Start with 10-15 repetitions of each exercise. Repeat for 2 games if you feel energetic.
• Always consult a qualified exercise professional for advice on techniques and determine a progression adapted to their individual level of fitness
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