Essential Fitness Exercises

Essential bodyweight exercises are crucial to a well-rounded training routine because they’re versatile and can be done anywhere. They also teach you to control your body and help develop solid movement mechanics

Plank - is a good standard exercise to include in any workout routine. It’s known for being a core exercise, but it’s just as useful for strength training because of the physical strength (in your core, arms, and legs) to hold yourself up. If you’re comfortable with traditional planks, you can try doing a variation to improve your strength and stability in your workout routine. Some common plank variations include the side plank, leg-lift plank, and forearm plank.

How to do a plank ?

A standard plank is the “up” position in a push-up. With your back straight, hold yourself up with your feet (legs straight) and hands (arms straight). Pull your navel toward your spine to engage that core! To make it even tougher, you can try bending your arms and tuck your elbows to your sides. This is difficult but will help strengthen your shoulders and arms at the same time.

Squats - Squats are another in our group of strength training exercises. Like a plank, you can do variations on a squat, including adding free weights, squatting deeper, or moving slower to engage your muscles. These variations can help increase your strength through the exercises.

How to do a squat ?

Start in a standing position with your feet about shoulder-width apart and your arms down at your sides. Bend your knees and hips to lower your torso toward the ground while keeping your back straight. As you lower your body, lift your arms up in front of you so they are parallel to the ground. Return to a standing position with your arms down. You did one squat! Now repeat and try to hit 20 reps. If you can’t at first, that’s totally fine. 스포츠토토 You continue to build up those core leg muscles over time. Just keep at it. Try to fit these workouts in when you can during your day. To make it even more of a workout, add in a resistance band. Just step on one side with both feet and push up with the other side making sure to stay stable and controlled.

Bent over Row - uses your upper-body muscles as you lift weights, but it also requires that you engage your core and leg muscles to stay in a stable position during the exercise. One of the advantages of this exercise is that you can increase your strength by using a higher weight free weight in your exercise.

How to do a bent-over row. ?

Begin in a standing position with your feet approximately shoulder-width apart and your arms down at your sides. You should have one free weight in each hand. Bend your knees slightly and bend your torso forward, keeping your back straight, until it is parallel to the ground and your arms are still hanging down toward the ground. Bend your elbows of both arms and bring your hands toward your shoulders, keeping your elbows close to your body, then straighten your arms again. This is one rep. You can use a bench or a chair works as well. With a weight in your right hand, rest your left knee on the bench and bend over so that you’re leaning forward. Start with your right arm extended then pull your arm back so that your elbow is tucked by your side bringing the weight to the right of your chest. Slowly release and repeat. Do this about 20-30 times depending on your weight. Try to do about 3 sets of these to really get those arms, shoulders, and back burning.