7 Most Effective Exercises
Is Your Training Really Effective?
1/14
Done correctly, these seven exercises will give you results you can see and feel. You can do it at the gym or at home. Check out the form the trainer showed in the photo. Good technique is a must. If you are not currently active, especially if you have been diagnosed with a health concern, we recommend that you consult your doctor first.For example, if you have advanced osteoporosis, some of these exercises may You may be too aggressive.
1. walk
2/14
Why we are winners:
You can go for a walk anytime, anywhere. Use the treadmill or hit the streets. Method 1:
If you are just starting to run for fitness, let him start with 5-10 minutes at a time. Add a few minutes to each walk until you have at least 30 minutes per walk.Then increase your pace or add more hills.
2. Interval training
3/14
Why we are winners:
Interval training can help improve fitness, burn more calories and lose weight. The basic idea is to vary the intensity of your workout rather than doing it at a constant pace.
Method 1:
Even if you're walking, running, dancing, or doing other cardio, increase your pace for a minute or two. Then switch it off again and wait 2-4 minutes. Interval length depends on the length of your workout and the recovery time you need. Coaches can fine-tune their pace. Repeat intervals throughout your workout.
3. Squat
14.4
Why we are winners:
Squats work multiple muscle groups simultaneously, such as the quadriceps (“quads”), hamstrings, and glutes (“glutes”).
Method 1:
Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your hips as if you were sitting in a chair. Your weight should be evenly distributed over the three points of your foot (heel, ball of foot, ball of foot) to form a triangle. This way, your knees won't be in line with your ankles, but it will put less stress on the rest of your body. Once he can do 12 reps with good form, add dumbbells.
squat done correctly
5/14
To master this move, practice on a real chair. First, sit completely in the chair and stand up again. Then, barely touch the seat of the chair before standing up. Maintaining the same form, work your way up to a chairless squat.
4. Lunge
14.6
Why we are winners:
Like squats, lunges work all the major muscles in your lower body. You can also improve your balance. Method 1:
Take a big step forward while keeping your back straight. Bend your front knee about 90 degrees. Put your weight on your back toes and drop your back knee to the floor. Don't let your back knee touch the floor.
Rush:
additional challenges
14.7
Make sure you move backwards and outwards as well as forward with each lunge. Once your form is perfect, add dumbbells to your lunges.
5. Push-ups
8/14
Why we are winners:
Push-ups strengthen your chest, shoulders, triceps, and core muscles.
Method 1:
Place your hands slightly wider than shoulder-width apart and face down. Place your toes on the floor. If that's too difficult, start with your knees on the floor. Your body should form a straight line from your shoulders to your knees or feet. Tighten your back muscles and abs. Bend your elbows and lower your body until it almost touches the floor. Press your elbows to lift your body. Keep your torso in a straight line during the movement.
push ups:
too heavy? Too simple?
14.9
If you're new to pushups, you can start by leaning against your kitchen counter. Once you have gained muscle strength, use a desk or chair to move forward. Then you can move from the bent knees to the floor. To challenge yourself, place your feet on the stairs, bench, or sofa and maintain proper form.
6. Crunch - Method A
14.10
Lie on your back, feet flat on the floor, head in the palm of one hand, and reach the other hand toward your knee. Push your hips down. Squeeze your abs (abdominal muscles) and lift your head off the floor, then your neck, shoulders, and upper back. Tuck your chin slightly. Lower your back and repeat.
Crunch - Method B
14.11
You can also do crunches with your feet off the floor and your knees bent. This technique will help keep your back from arching. It also engages your hip flexors (muscles in your thighs, under your hipbone). master crunch
12/14
Keep your neck in line with your spine. Pull your chin so it doesn't come out. breathe normally. Keep your elbows out of sight to keep your chest and shoulders open.
7. crooked row
13/14
Why we are winners:
It trains all the important muscles of your upper back and biceps.
Method 1:
Stand with your feet shoulder-width apart, your knees bent and your hips bent forward. Tighten your abs without rounding your back. Hold the weights under your shoulders and spread your hands shoulder-width apart. Bend your elbows and raise your hands to the sides of your body. Pause, then slowly lower your hands to the starting position. You can do it with a bar or dumbbells.
master bentrow
14/14
Do this movement without weights at first to learn the correct movement. If standing bent over the row is difficult, sit supine on his bench to support your weight.
1/14
Done correctly, these seven exercises will give you results you can see and feel. You can do it at the gym or at home. Check out the form the trainer showed in the photo. Good technique is a must. If you are not currently active, especially if you have been diagnosed with a health concern, we recommend that you consult your doctor first.For example, if you have advanced osteoporosis, some of these exercises may You may be too aggressive.
1. walk
2/14
Why we are winners:
You can go for a walk anytime, anywhere. Use the treadmill or hit the streets. Method 1:
If you are just starting to run for fitness, let him start with 5-10 minutes at a time. Add a few minutes to each walk until you have at least 30 minutes per walk.Then increase your pace or add more hills.
2. Interval training
3/14
Why we are winners:
Interval training can help improve fitness, burn more calories and lose weight. The basic idea is to vary the intensity of your workout rather than doing it at a constant pace.
Method 1:
Even if you're walking, running, dancing, or doing other cardio, increase your pace for a minute or two. Then switch it off again and wait 2-4 minutes. Interval length depends on the length of your workout and the recovery time you need. Coaches can fine-tune their pace. Repeat intervals throughout your workout.
3. Squat
14.4
Why we are winners:
Squats work multiple muscle groups simultaneously, such as the quadriceps (“quads”), hamstrings, and glutes (“glutes”).
Method 1:
Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your hips as if you were sitting in a chair. Your weight should be evenly distributed over the three points of your foot (heel, ball of foot, ball of foot) to form a triangle. This way, your knees won't be in line with your ankles, but it will put less stress on the rest of your body. Once he can do 12 reps with good form, add dumbbells.
squat done correctly
5/14
To master this move, practice on a real chair. First, sit completely in the chair and stand up again. Then, barely touch the seat of the chair before standing up. Maintaining the same form, work your way up to a chairless squat.
4. Lunge
14.6
Why we are winners:
Like squats, lunges work all the major muscles in your lower body. You can also improve your balance. Method 1:
Take a big step forward while keeping your back straight. Bend your front knee about 90 degrees. Put your weight on your back toes and drop your back knee to the floor. Don't let your back knee touch the floor.
Rush:
additional challenges
14.7
Make sure you move backwards and outwards as well as forward with each lunge. Once your form is perfect, add dumbbells to your lunges.
5. Push-ups
8/14
Why we are winners:
Push-ups strengthen your chest, shoulders, triceps, and core muscles.
Method 1:
Place your hands slightly wider than shoulder-width apart and face down. Place your toes on the floor. If that's too difficult, start with your knees on the floor. Your body should form a straight line from your shoulders to your knees or feet. Tighten your back muscles and abs. Bend your elbows and lower your body until it almost touches the floor. Press your elbows to lift your body. Keep your torso in a straight line during the movement.
push ups:
too heavy? Too simple?
14.9
If you're new to pushups, you can start by leaning against your kitchen counter. Once you have gained muscle strength, use a desk or chair to move forward. Then you can move from the bent knees to the floor. To challenge yourself, place your feet on the stairs, bench, or sofa and maintain proper form.
6. Crunch - Method A
14.10
Lie on your back, feet flat on the floor, head in the palm of one hand, and reach the other hand toward your knee. Push your hips down. Squeeze your abs (abdominal muscles) and lift your head off the floor, then your neck, shoulders, and upper back. Tuck your chin slightly. Lower your back and repeat.
Crunch - Method B
14.11
You can also do crunches with your feet off the floor and your knees bent. This technique will help keep your back from arching. It also engages your hip flexors (muscles in your thighs, under your hipbone). master crunch
12/14
Keep your neck in line with your spine. Pull your chin so it doesn't come out. breathe normally. Keep your elbows out of sight to keep your chest and shoulders open.
7. crooked row
13/14
Why we are winners:
It trains all the important muscles of your upper back and biceps.
Method 1:
Stand with your feet shoulder-width apart, your knees bent and your hips bent forward. Tighten your abs without rounding your back. Hold the weights under your shoulders and spread your hands shoulder-width apart. Bend your elbows and raise your hands to the sides of your body. Pause, then slowly lower your hands to the starting position. You can do it with a bar or dumbbells.
master bentrow
14/14
Do this movement without weights at first to learn the correct movement. If standing bent over the row is difficult, sit supine on his bench to support your weight.
Dec 27,2022