Yoga Asanas
Contents
Do you know that our health is a secret weapon that has come to good use. he is ready to face the obstacle that comes in his life.
To date, researchers continue to do new research on human health, which shows how complex human health is.
Do you feel irritable when you wake up in the morning? are you angry about small things? etc these are the symptoms of bad health.
Much research has shown that your daily meal affects your behaviour “You feel as you eat“
So let’s start from the beginning. so today we talk about exercise which is properly good for beginners and some bodyweight exercises and in simple language so that you can understand.
We have 7 exercises for beginners which is perfect for you and will encourage your inner power as well as boost your self-confidence.
Start with Warm-up
Daily exercise or yoga is the best way to relieve stress, anxiety and daily exercise can promote our overall health include
- Increasing blood circulation
- reducing heart disease
- decrease stress level
- prevent chronic illness
Starting with warm-up means that whenever you do exercise (whether in the Gym or at Home), start with a few minutes of warm-up first it’s for beginners’ they include:
- Jumping jacks
- Arm circle workout on both sides
- Walking high knees
- 10-15 push-ups
- Stationary lunge’s
- 10-12 Squat
10 – 20 Push-Ups
10 – 15 push-ups are perfect for beginners because push-ups are basic exercises, so you should get them right.
If you not that the muscle power to do normal push-ups, then knee push-ups are the best way for you.
Daily push-ups can change the shape of your overall body benefits include:
- Boosting stamina
- improved muscle mass
- increase cardiovascular exercise
- giving the strength to do another exercise
Types of push-ups
Incline push-ups: This will increase your upper chest muscle and shoulder. and the incline is the best way to start a push-up routine if you have trouble doing the basic push-ups.
Decline push-ups: This will target your lower chest muscle, core, arms, and shoulder. a decline is an advanced variation of the basic push-ups.
Normal push-ups: This will work on your triceps, shoulders, and chest they can also strengthen your lower back and core.
15 – 20 Bodyweight Squat
The Squat strengthens your legs muscles, and core, and also improves blood circulation, which helps heat your body faster and makes your everyday movement easier.
Keeping a chair under you will help you master it appropriately. it will work with more than one muscle group at once, including the quads, core, and glutes.
And 12-20 bodyweight squat is perfect for beginners in the beginning and squat is the base of exercise.
If your base is enough strong then you will not have much difficulty in lifting heavy weights.
How to perform
- Stand upright and keep a distance of 30 -35 centimetres between the legs.
- Then sit down and remember not to put the butt completely down as you can see in the picture.
- The waist should be straight and the neck should be upwards.
- Do this daily for about 10-15 minutes.
And by doing a little hard push, you will reach the intermediate level from the beginner level.
Walking and Stationary Lunges
Lunges are hard to exercise, allowing you to shape and strengthen almost every muscle of the thigh including hips, calves, hamstrings, and glutes.
Lunges are harder than squats because your position remains unstable due to the split in it, which challenges your balance.
The only difference between walking and stationary lunges is that in walking lunge you have to walk from one place to another place.
In the stationary lunge, you have to stand in one place and do lunges.
Lunges have many advantages like improving your metabolism, engaging your core muscle for stability, improving your balance, flexibility, and counteracting.
How to perform (beginners)
- Stand with right and left feet in a divided distance and keep a distance of 2 to 3 feet at the base of your feet.
- Fold the knee and bring it to the bottom of the body and keep the other knee a few inches above the floor.
- Repeat for all reps before switching sides. make sure the weight should be evenly distributed between both legs. as you can see in the picture.
30 – 60 Sec Second Plank
Plank builds strength and stability in every inch of your core by targeting not only the six-pack abs muscles but also internal and external obliques, and the spinal muscles.
The plank can give you a flatter tummy. 30 – 60 second plank daily can go a long way to reducing your belly fat.
Plank is also known as hover exercise or front exercise.
The plank exercise can be used as the basis for a core muscle strength and stability test.
How to perform (beginners)
- To plank, place your forearms on the ground and also the toes. as shown in the picture.
- Your elbows should be straight down to your shoulder and your head should be straight forward.
- Hold this position for 30 seconds. and over time you can increase 30 to 40 seconds, up to 40 to 1 minute.
A Mountain Climber (best for belly fat)
The mountain climber is known as running planks. for the plank position, you alternately bring both your knees to the chest.
By doing this you are running against the floor and the faster you do, the more you will feel energetic.
Mountain climber exercises almost the entire body and raises your heart rate.
you can easily add mountain climbers to your morning routine at home or the gym.
Mountain Climber is great for core strength, agility, and targeting your arms, shoulders, and quads.
How to Perform
- First, distribute your weight evenly between your hands and toes.
- Alignment of your butt, abdomen, and head should be in addition to your arm and shoulder width.
- Move your right and left knee to your chest as far as you can.
- Keep your hips down and your knees in and out. as far as you can. breathe adequately and exhale as you change your legs.
Home Deadlift (Beginners)
The deadlift is an excellent way for lower back people. and best for people who have back pain.
And if I am talking about a deadlift, it does not mean that I am talking to you just by going to the gym, dumbbells, and deadlift from the rod.
You can also do a deadlift at home through this way are:
- You can also take a 5-litre can, bottle, exercise rubber, and dumbbell to do the deadlift.
- Stand with your feet and broaden your legs or hips. slightly fold the knees and relax the arms in front of your quads. as you can see in the picture.
- Bend your knee forward and bend your knee so that you can keep your butt backwards.
- Keep your back flat and shoulder engaged as you slowly lower your arms along your shins towards the floor until you feel a stretch in your hamstrings.
- keep your arms close to your shins as you pull. pause at the top and squeeze your butt. repeat it
Down Line
To date, Researchers continue to do new research on human health, which shows how complex human health is.
Daily push-ups can change the shape of your overall body. there are many benefits of push-ups like boosting stamina, and improved muscle mass.
If your base is enough strong then you will not have much difficulty in lifting heavyweight.
The plank can give you a flatter tummy. 30 – 60 second plank daily can go a long way to reducing your belly fat.
[…] Exercise, and yoga: Regular eating healthy food is good but exercise or yoga is also good during pregnancy. and some activities aren’t safe during pregnancy like hot yoga, horse riding, diving, basketball, etc. […]
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