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10 simple exercises that will keep you healthy for many years

Sep 8, 2017 12:07 IST
    10 simple exercises that will keep you healthy for many years
    10 simple exercises that will keep you healthy for many years

    20s are the most fun and interesting times of a person's life. They have money, time and energy to spare for activities they like doing. This is also the time when your body is the healthiest so you can enjoy things better. However, while enjoying all the pleasures don't forget that this won't last forever and you will have to work hard to maintain the same level of fitness five years or six years down the line. To stay fit, the best thing to do is exercising because it keeps the muscles active and helps oxygen reach every cell of your body. Here are few basic exercises you can start with and continue doing to stay your active best.

    1. Squats

    A squat is a dynamic exercise that can strengthen your legs, hips, glutes, abs, back and shoulders. This full-body workout is often used as part of a weight-lifting regimen and an aerobic routine. Check that your form is perfect, in order to improve your squat without injuring yourself. Then, add these squat-improving routines into your workout.

    Here are steps to do squats:

    • Stand with your feet shoulder-width apart and your toes pointed slightly outward.
    • Bend your knees and lower your hips as though sitting down.
    • Lower your hips until they form a 90 degree bend at the knee. Keep the shin vertical, knees aligned vertically above feet.
    • Contract your abdominal muscles, pushing your weight down into your heels. Push straight back up, lifting your hips up and forward. Don't curve your spine.

    2. Push Up

    A basic push up is an effective way to strengthen the chest and arm muscles, and can be easily scaled as you get stronger. Simple push ups require no equipment other than your own bodyweight and your arms, and they can be done anywhere where there is a firm surface with enough space for you to stretch out flat in.

    Here are steps to do it:

    • Assume a face-down prone position on the floor. Keep your feet together. Your weight should be on your chest.
    • Raise yourself using your arms.
    • Your weight should be supported by your hands and the balls of your feet.
    • Make a straight line from your head to your heels, and contract your abdominals to keep your hips from sagging.

    3. Planks

    Plank pose, which is called kumbhakasana in Sanskrit, is one of the most foundational poses or asanas in yoga. Plank is often done as part of the sun salutation sequence, or as part of a vinyasa in a yoga flow sequence.

    Here are steps to do it:

    • Begin on all fours. If you are new to yoga or not especially flexible, prepare yourself to perform plank pose by starting on all fours.
    • Exhale and push back to child’s pose. To do child’s pose, or balasana, remain on your hands and knees and move your bottom back towards your feet.
    • Hinge forward to plank pose. When you are ready, push your body up from child's pose and back onto your hands and knees.
    • Drop down to your forearms if desired. You can stay up on the palms of your hands if you want, or you can drop down onto your forearms.
    • Return to child’s pose. After you’ve stayed in plank for three to five breaths, exhale, get onto your hands and knees, and then hinge back to child’s pose.

    4. Burpees

    Burpees, also known as squat thrusts, are one of the few equipment-free exercises that work your entire body and give you a great cardiovascular workout. Here is how to do several different types of burpees.

    Here are steps to do it:

    • The best way to do a burpee is to start in a standing position and then squat down.
    • Kick your feet back to get into push-up position and complete a push-up. 
    • Then, bring your feet back to where they were and get into your original standing position. Repeat this process 5-10 times. To learn about incorporating weights or doing beginner burpees, read on!

    5. Chin Ups

    A chin-up is a weight training exercise that primarily targets the upper back, as well as the biceps muscles in the arms. It's very similar to a pull-up, with the exception of hand position: In a chin-up, the palms face the body, while pull-ups are performed with the hands facing away. The chin-up is a notoriously difficult move, but it's certainly possible to master with training and effort.

    Here are steps to do it:

    • Locate a chin-up bar. Every gym has a chin-up bar, which is a horizontal bar positioned above shoulder height.
    • Put your hands on the bar with your palms facing your body. A chin-up begins with your palms facing your body.
    • Raise your body until your chin is above the bar. Use your upper arm strength to lift your body toward the bar, stopping when your chin is above the bar.
    • Lower yourself back down. Using a slow, controlled motion, lower yourself until your arms are straight.

    These exercises can be aced with practice and do not require presence of trainer as well. Once they become a part of your routine and you start witnessing the results, you will start enjoying them immensely.

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