Research says that doing a workout of 30 minutes keeps you fit. Nowadays parents have become smart by being active on social media which is a good thing but they’ve forgot to keep themselves fit. That’s is why Fitness needs to be prioritized. if you’re a kid and reading this blog you should also encourage your parents to do this exercises.
Here are some exercises you need to do 3-4 days a week but remember , before moving to these exercises, you have to do about 10 minutes of stretching so that, your muscles get prepared for the tension you’re going to put on them.
Take 1-1.5 Minutes rest to perform next set of exercises.
Puhs-ups are one of the most fundamental body-weight exercises and the movement is simple.
Place your hand slightly wider than shoulder width. Now, place your wrist in a nearly vertical line under your shoulder ,when you do push-ups. Take your body down as if you are pressing the floor with your chest.
Do 12-15 Reps of 3 sets.
When we talk about lower body exercises, one of the moves that comes to our mind is ‘Squat’. Stand with your feet shoulder width apart or wider than shoulder. Now put your hands in front of you for balance ,chin up , engage core and sit back as if you are sitting on a chair. Do 15-20 reps of 3 sets.
Start with your legs hip width apart. Now, with one leg either left or right take a step forward then bend both knees at approximately 90 degrees, thigh is parallel to the floor, the other leg must be stretched back just enough you to give balance. Now, return to starting position and do it with other leg. Do 15-20 reps of 3 sets with each leg.
Planks are one of the best body-weight exercises to make your ‘core’ strong.
shoulders are directly over your elbows, tuck your chin, push your shoulder blades forward, tilt your pelvis backward and extend your legs. Now, you are in a ‘plank position’. Keep Your whole body in one alignment.
In starting, hold the position for 20 -30 seconds but Increase your time as you get comfortable with it.