Easy & effective exercises. Dumb To Sm@rt

Hey!

Sm@rties, 

Good morning today, I'm going to tell you about some most easy but effective exercises. Which you will have to do daily, To make your body feel fresh and healthy daily. 

        But Friends first of all you have to wake up early in the morning daily. Make a daily routine for waking up at exact time daily.

 

 For example, I wake up daily at 5:00 'o' clock  daily. And drink some water and ready for my morning walk and then do some exercises. Then take a bath daily, and ready for my college. Friends my personal aloppinion with all my colleague that take a bath daily . It makes you feel better and cool. 

So, Here I am giving you some easy exercises that you have to do daily. 

       

   So, let's start Sm@rties

Plank-

          

The plank (also called a front hold, hover, or abdominal bridge) is an isometric corestrength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

 Put your elbows on the floor, raise up on the tips of your toes, and keep your back straight and your abs tight in a line. Hold that position  as long as you can. 30 seconds is pretty good if your kids can hold it that long. (We’re doing planks in the photo above.)

Squats-   Put your feet a shoulders’                      width apart and do deep knee                   bends as if you’re sitting down on            an invisible box. Put your arms                 out. Make sure your knees don’t               extend past your toes. 

In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermediusand rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs as well as developing core strength. Squats are typically used to hone back, thigh, and hip stability.^[1] Isometrically, the lower back, the upper back, the abdominals, the trunk muscles, the costal muscles, and the shoulders and arms are all essential to the exercise and thus are trained when squatting with the proper form.

 

Pushups -  Keep your abs tight and your                    back straight; you can do this                    with a straight or bent knee.

A push-up (or press-up) is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical educationand commonly in military physical training. They are also a common form of punishmentused in the military, school sport, or in some martial arts disciplines.

 

Crunches - Sit-ups, but not all the way                        from floor to knee. Just curl                       your chest toward your knees.                   (These are called “curl-ups” at                    my kids’ school.)

The crunch is one of the most popular abdominal exercises. It primarily works the rectus abdominis muscle and also works the obliques.

 Lungs

Take a step. Touch your back knee to the floor, and make sure your front knee doesn’t extend past the toes. 

Out with the old, stale air and in with new fresh air. That's the theme of the two most useful breathing exercises—pursed lip breathing and belly breathing—taught by pulmonary rehabilitation specialists to individuals with chronic lung diseases such as asthma and COPD.  Like aerobic exercise improves your heart function and strengthens your muscles, breathing exercises can make your lungs more efficient.

Mountain climbers - Start in a push-up                                                   position, then alternate                                         bringing one foot at a                                             time forward toward your                                       armpit and then extend it                                        back out. It almost looks                                     like a stationary bear                                                  craw.

So these are some easy but effective exercises. Sm@rties, do these exercises daily to make your body fit and feel like beast.

Thank you,