This is an automatically translated article.
The article is professionally consulted by Master, Doctor Nguyen Thi Ngoc - General Internal Medicine - Endocrinology - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital. Doctor has more than 10 years of studying, researching and working in the field of endocrinology.Daily exercise is the best way to optimize health. However, in fact, there are many exercises to help us exercise, get in shape, make you feel confused when choosing.
1. LUNGES
Lunges is an exercise that helps improve balance quite effectively. This move helps promote movement of the body, while increasing strength in the legs and buttocks.
Start in a standing position, with your feet shoulder width apart, hands down at your sides. Step your right foot forward, and at the same time bend your right knee down parallel to the ground. Make sure that the right knee does not extend past the right leg. Push right leg up and return to starting position. Repeat with the left leg. Complete 3 sets (10 reps each).
2. Push-ups
Push-ups are one of the simple but effective movements for the body. This movement helps the whole body move rhythmically and tones the muscles.
Start in a prone position. Bend your elbows and begin to lower your body to the floor. Exhale, extend your elbows and return to the start. Hands always closed and forward, buttock and knees need to keep the center of gravity. Should do 3 sets of push-ups. If it's too difficult, you can bend your knees to the floor and to make push-ups easier, you can cross your legs. This will also help you achieve certain benefits.
Chống đẩy giúp đem lại một cơ thể săn chắc
3. Squats
Squats help you increase strength in the lower body, as well as flexibility in the lower back and hips. This move is one of the most effective ways to burn calories.
Start by standing upright, feet slightly wider than shoulder width apart, and clasped in front of you. With your hands clasped in front, keeping your chest and chin high, push your hips back and bend your knees as if you were going to sit in a chair. Making sure your knees aren't pointing in or out, drop until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for a second, then extend your legs and return to the starting position. Complete 3 sets (20 reps each).
4. Lift weights with two hands
This exercise will help you increase the strength of joints and muscles. Performing these movements will not only help your shoulders, but also your back.
Pick two light dumbbells (about 10 pounds) and start in a standing position, feet shoulder width apart. Hold dumbbells in both hands so that they are parallel to the ground. Slowly raise your arms overhead, starting to push up until your arms are fully extended overhead. Keeping head and neck stationary Hold for a few seconds then return to shoulder position, bend elbows and lower dumbbells until your triceps are parallel to the ground Do 3 sets (12 reps each) .
Nâng tạ có tác dụng đối với cả khớp và cơ bắp
5. Low weight lifting
Unlike the exercise above, lifting weights lower helps you strengthen the muscle group in the lower body. You should choose dumbbells of moderate weight.
Start with a dumbbell in each hand. No more than 10 pounds per dumbbell. Bend forward, waist at a 45-degree angle to the ground. The back needs to hold the guy. Make sure your back and neck are kept straight. Start with your right arm, bend your elbows and pull the weight straight up towards your chest, hold for a few seconds Return to starting position and repeat with arms left. Repeat 10 times
Nâng tạ tầm thấp tăng cường hoạt động của nhóm cơ ở phần thân dưới
6. Leg push combined with weight training
This is an exercise that helps train your balance. This move requires stability and leg strength. To do this move, you should choose a dumbbell of moderate weight.
Start with a standing position, hands holding dumbbells and knees slightly bent. Slowly lean forward, start kicking your left leg straight behind your back, lowering the weight. Keeping the pelvis perpendicular to the ground Repeat 10 to 12 repetitions before moving the weight to the other hand and repeating the same steps with the right leg.
7. Burpees
This is an exercise that requires the movement of the whole body. With this exercise, you will burn fat very effectively, while helping to increase cardiovascular activity and muscle strength.
Start in a standing position with your feet shoulder-width apart and your hands down at your sides. Reach your arms out in front of you, and begin to squat down. When your hands touch the ground, bring your legs straight into a push-up position. 1 push-up Return to the starting push-up position and jump your feet onto the palms by hugging your waist. Stand up straight, raise your hands above your head and jump. Perform 3 sets (10 reps each)
Động tác Burpees có tác dụng đốt mỡ cao
8. Plank 1 side
A healthy body requires a strong and toned central foundation. So do not ignore the specific movements of the one-sided plank. This exercise focuses on muscle connection and controlled movement to ensure you complete this move effectively to help you build strength and balance.
Lie on your right side, left leg and foot stacked on top of right leg and right foot. Support your upper body by placing your right forearm on the ground, elbow just below your shoulder. Straighten your left arm down along your body, lifting your hips and knees off the ground, forming a straight line with your body. Return to the starting position and repeat on the other side. Perform 3 sets, each set 10-15 times.
9. Abdominal crunch
This is a familiar movement for all of us. This exercise mainly tones the abdominal muscles. If you have lower back problems, just do this move with your upper back and shoulders.
Start by lying on the ground, knees bent, feet straight and arms behind head. Keeping your feet on the ground, begin to roll up from the top. Do not strain your neck during the upward movement. When your chest reaches your legs, begin the control phase back to the starting position. Do 3 sets of 15 reps each.
Gập bụng là động tác đơn giản nhưng đem lại hiệu quả cao
10. Hip lift
This exercise helps you strengthen your back and lower body.
Start by lying on the floor, knees bent, feet flat on the ground, and arms straight at sides with palms facing down. Push through your heels, lifting your hips off the ground. Your upper back and shoulders should still be in contact with the ground, Pause for 1-2 seconds and return to the starting position. Perform 3 sets, 10-12 times each. Coming to Vinmec International General Hospital, you will be accurately assessed your body's indicators by periodic health checks, in addition to regular health checks. Health also helps you detect disease early, save money, save time, and at the same time, the ability to heal is high. In addition, Vinmec International General Hospital also deploys a variety of general health check-up packages, suitable for the choice of many subjects, including:
Children's general health check-up package Health check-up package general health Standard general health checkup package Comprehensive general health checkup package Special VIP general health checkup package Diamond general health checkup package
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Article referenced source: healthline.comMORE:
Gym and sports: Information for beginners How to build muscle properly? Gym workout guide for beginners
