The correct way to fitness

Bench Dips
The bench dip is another great bodyweight exercise for beginners. If you’ve trouble getting hold of one, just use a chair. The exercise helps build upper body strength by working your triceps.
How to do bench dips
Step 1: Place a bench (or chair) behind you and with the bench perpendicular to your body and sit down.
Step 2: Lower yourself to the ground while using your palms to support your body. Keep your arms wide, but not too wide (only shoulder-wide) and extend your legs forward and perpendicular to the torso. This is the starting position.
Step 3: Slowly lower your body by bending the elbows until your forearm and upper arm are almost perpendicular. Make sure elbows are close and forearm is pointing down. Raise yourself using your triceps muscles, to bring your torso again and return to the starting position.
Make sure you keep your hands as close possible while doing this exercise. If you need to make it tougher, try keeping your legs on another chair so that you’re dipping with more weights.
Squats
Squats with or without weights is the ultimate lower body exercise. It targets the muscles of your thighs, hips, buttocks, quadriceps and hamstrings and also helps strengthen your bones, ligaments and tendons throughout the lower body.
Step 1: Stand with your feet shoulder width apart. Try and keep your feet as straight and parallel as possible. It is okay if your feet are turned outwards slightly but it shouldn’t be more than 15 degrees.
Step 2: Keeping your arms straight out, lower yourself by bending the knees while sticking out your bottom and leaning forward at the waist (imagine you are going to sit on a chair).
Step 3: Squat till your thighs are parallel to the ground and then return to original position
Step 4: Always keep looking ahead and make sure your knees don’t drift forward over your toes and always keep aligned to your ankles throughout the movement. Beginners should try to do at least 20 reps of 3 sets
Sit-ups
The sit-up has become a bit obsolete now thanks to the abdominal crunch which people believe are more effective in getting flat abs. The truth is that the sit-up is a very effective exercise as well and it works more muscles than the ab crunch
How to do sit-ups:
Step 1: Lie down on the floor placing your feet on the ground. Try and lock your feet so that they won’t move, like under a bed. Or you can ask someone to stand on your leg.
Step 2: Place your hands behind your head and raise your head so that your head is perpendicular to your thighs.
Step 3: Hold this position for a second and lower your upper body back down to the starting position.
Try and do at least 20 reps for three sets.
These are some of the most hassle-free exercises out there and there’s absolutely no reason for you to not include them in your daily workout regime, even if you don’t have time to hit the gym.

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