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Best Daily Exercise for Health and Fitness – Get Fitness First – Medium

Health and Fitness

Everyone wants to make a unique physique, exercise is the best to stay healthy and fit. Here are some best exercise to for your all body like chest, biceps, triceps, back and more. One and half an hour is enough for these exercises for positive results.

Exercise for Health and Fitness.

  1. Triceps

Dumbbell Floor Press

While traditionally thought of like a chest exercise, this step also nails the triceps. “It allows a press down to overload on the trips,” Experts says. It’s also easy on the elbow.

Do this: lie on your floor on the floor and with your arms straight over your chest, bend the knees and hold a pair of dumbbells while flattening the feet. Reduce the weight until your upper arm does not touch the floor.

Reps 10–12

2. Biceps

Dumbbell Incline Curl

Lie on a leaning bench and hang the weight on the length of the arm, the palms facing forward. Curl weight, pause, reduce them by half, stop 5 seconds, and lower.

Reps 10–12

3. Chest

Neutral-Grip Dumbbell Bench Press

“Dumbbell does not stop like a barbell in your arms, so it’s hard to stabilize your muscles. “Says, Experts.”

Lie down on a flat bench and place a pair of dumbbell on your chest, facing palms. Reduce the dumbbells to the edges of your chest.

Reps 10–12

4. Back

Dumbbell Chest-Supported Row

Hold a dumbbell in each hand on the length of the hand, palms on the back. Weigh your ribs, turn your hands so that your palms face.

Reps 10–12

5. Glutes

Barbell Hip Thrust

Sit on the floor, your upper back against a back, a padded barbell between your hips. Squeeze your glutes and lift your hips so that your body is straight from the shoulders to the knees.

Hold a 5–6 sec. Reps 10–12

6. Shoulders

Half-Kneeling Single-Arm Bottom-Up Kettlebell Press

Hold the kettlebell in your left hand in front of your shoulder, bottom-up Proceed with your right foot and kneel on your left knee.

Reps 10–12

7. Hamstrings

Barbell Straight-Leg Deadlift

Hold a barbel and hang it on the length of your hand. Turning your knees slightly, push your hips back and lower your torso until it is almost parallel to the floor.

Reps 10–12

8. Calves

Standing Dumbbell Single-Leg Calf Raise

It can be a step or platform anywhere. “It helps to increase the ankle dynamics, which will boost performance in other lower body exercises,” says Experts.

Hold a dumbbell and stand on a step or 20-pound plate. Keeping your balance on the right foot, cross your left foot behind your right ankle. Raise your right heel.

Reps 10–12

A better Diet.

Daily diet

Always keep in mind if you are doing exercise your diet should be balanced and full of protein. Taking a rich protein diet it can help to improve your strength and stamina. Add some nuts and omega-3 foods in your daily diet and drink more water.


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