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5 Best and Effective Exercises to do at Home

Now you can train your full body without any equipment or weights. These exercises also increase your body strength as well as stamina. You just need to tie your sports shoes and follow these instructions and it hardly takes 20-25 min to make your day full of energy.


5 Best and Effective exercise to do at Home 


1) Squats

Squats


This exercise mainly targets your quadriceps, hamstring and glutes. Researchers also find that squats also increase your testosterone level.

 Reps- 15-20 for 3 sets 

How to perform squats 

To perform a squat, stand with your feet shoulder-width apart and your toes pointed slightly outward. Keep your back straight and engage your core. Begin by bending at the hips and knees, lowering your body as if you were sitting back in a chair. Keep your weight in your heels and your knees aligned with your toes. Lower yourself until your thighs are parallel to the ground, then push back up to the starting position. Make sure to keep proper form and technique throughout the movement to avoid injury.


2)Push-ups

Push-ups


 Push-ups are a classic bodyweight exercise that works the chest, triceps, and core muscles. 

Reps 20-30(As per your capability) 

How to perform Push-ups

To perform a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart and your body in a straight line. Lower your body down by bending your elbows, keeping them close to your sides. Lower yourself until your chest is just above the ground, then push back up to the starting position. Keep your core engaged and your body in a straight line throughout the movement. To make the exercise more challenging, you can try different variations such as incline push-ups or diamond push-ups. It's important to maintain proper form to avoid injury.


3)Burpees

A burpee is a full-body, compound exercise that targets multiple muscle groups, including the chest, shoulders, triceps, quads, and core. 

Reps- 15-20 for 3 sets 

How to perform Burpees

The exercise is performed in four steps: 

    ● Start in a standing position, then bend your knees and lower your body into a squat position with your hands on the ground. 

    ● Kick your feet back into a plank position. 

    ● Perform a push-up, then quickly bring your feet back towards your hands. 

    ● Jump up from the squat position, reaching your hands overhead. 

You can also modify the burpee by removing the jump at the end or by performing the push-up from your knees. Burpees are a challenging exercise that can improve cardiovascular fitness, strength and endurance. It's important to maintain proper form, to breathe and to not overdo it if you're a beginner, to avoid injury. 


4)Pull-ups 
Pull-ups

Pull-ups are a compound exercise that primarily targets the muscles of the back, specifically the latissimus dorsi, as well as the biceps and forearms. 

Reps- As per your capability 

How to Perform Pull-ups

To perform a pull-up, you'll need a pull-up bar or a similar apparatus. Grasp the bar with an overhand grip, your hands slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended. Pull your body up towards the bar, keeping your body in a straight line and your elbows close to your body. Continue until your chin is above the bar, then slowly lower yourself back down to the starting position. Pull-ups can be challenging, so if you are unable to do them yet, you can work on building strength by using an assisted pull-up machine or using resistance bands to help you with the movement.


5)Plank 

Plank


The plank is a bodyweight exercise that works the core muscles, including the rectus abdominis, transverse abdominis, and obliques. 

Timing: 1 - 3 minutes (As per your capability)

How to Perform Plank

To perform a plank, start in a push-up position with your hands placed directly under your shoulders and your body in a straight line from your head to your heels. Keep your core engaged and hold this position for as long as you can, making sure to maintain proper form. You can also try variations such as side plank or elbow plank, where you hold the position on your side or on your elbows instead of your hands. The plank is a great exercise for building core stability and strength. It's important to maintain proper form and not to hold your breath during the exercise in order to avoid injury

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