February 11, 2020
The Most Effective Exercises
Not all exercises are equal! There are low-intensity, medium-intensity and high-intensity exercises. While some may be effective for you, others may not be. Here are some of the most effective ones that workout multiple muscle groups at the same time and have excellent success stories.
Regular walking is one easy way to stay fit. The gentle, low-impact form of exercise doesn’t require fitness equipment other than a good pair of shoes. Walking 10 minutes a day or 5 minutes at a brisk pace a day can boost your fitness levels significantly.
Squats work quadriceps, hamstring, and gluteal muscles at the same time. To perform squats, stand with your feet shoulder-width apart. Lower your hips and bend your knees in a way that your thighs are parallel to the floor. Keep your chest up and stand back to the initial position and repeat.
Lunges are one of the best exercises as they work all the major muscles of the lower body (thighs, calves and buttocks) and gives your body the balance it needs. To do lunges, take a big stride forward with the right leg and keep your spine straight. Bend the right knee to approximately 90 degrees. Push the weight back on toes and drop the back knee towards the floor and return to the initial position.
The exercise works your chest, arms, triceps, shoulders and core muscles. Lie down with the face towards the floor. Plant your hands slightly wider than shoulder-width apart and toes on the floor. Lower and lift your body by bending and straightening your elbows. Your abdomen should remain stable throughout the motions.
Crunches are the most common core-strengthening exercise. Lie on your back and place your feet at the intersection of the wall and floor. Make sure that your knees and hips are bent at 90-degree angles. Keep your abdominal muscles tight, raise your head and shoulders off the floor. Cross your arms on your chest and hold the position for three counts before you return to the start position.
The bench press exercise activates a large number of muscle groups, which include your pecs, deltoids, forearm muscles, hand muscles and abdominals. To perform bench presses, lie on the bench with your back straight. Keep your feet firmly on the floor and shoulder-width apart. Lift the bar and slowly lower it until it almost touches your chest in a controlled motion.
Grasp the dip bars and lift your body. Elbows have to be straight, wrists in line with the forearms and one leg across the other to give control. Exhale and bend your elbows to lower your body, until elbows are at a 90-degree angle and your upper arms are parallel with the floor. Push into the bars with your hands and get back to the start position.