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| Exercises For BodyWeight. |
There are a large number of progression options for each fiscal year and ultimately the level at which the exercise is performed will be relevant to the individual. If you are injured or if you are new to exercise, please consult a qualified physiotherapist or trainer before attempting these exercises.
The next two exercises are "super stars" in terms of the profits you can receive from them. These are exercises that reflect the movements that our bodies are naturally designed to do and that function all the major muscles of the lower body. You may want to congratulate them with upper body exercises once you are used to doing it.
1. Crouching :
Start with your feet just outside the hip distance and turn them slightly. Sit down and imagine you're sitting on a chair. You may need to start with a small movement, to maintain your posture, and when you become more advanced, you can work to get your thighs parallel to the ground or even lower. Always be sure to maintain a correct positive alignment. From there, climb the hips to the starting position.The chest remains up, the heels remain on the floor and the knees are in line with the feet - if the knees fall inward, this usually means that you need to tighten your buttocks and / or tighten your abs.
Variations may include narrow squats, wide squats and squats with one leg.
2. Lunge :
Start with your feet directly below the hips. Keep the distance from your hip for balance, take a big step forward with a foot and lower in the spanking position. Both feet remain facing forward, and the rear heel is raised. Lower down until the rear knee is just on the ground (or start with a small movement as needed). Then press the front leg with the thigh muscles and buttocks so that it is back in the starting position.This type of push is called a "puja power". Other variants include the back or next to the thrust, instead of the advance. You can also perform a "static" slot, in which both feet remain fixed in the position of the spanking (ie there is no gait).
Fitness level :
• Warm up for 5 minutes (eg, for a walk or jog) before completing these exercises• Keep your abdominals strong and breathe continuously.
• Begin with 10-15 repetitions of each exercise. Repeat for 2 games if you feel energetic.
• Always consult a qualified exercise professional for technical advice and appropriate progression for your individual
