Physical training is essential to maintain overall health and wellness. By doing exercises regularly, you would be more active throughout the day and burn the required amount of calories. Because of our materialistic lifestyle, setting and achieving the fat loss goal has become highly impossible. With a strong mindset and well-planned workout schedule, anyone can build muscles or lose body fat.
There are several benefits associated with physical training, it improves the endurance, flexibility and enhances the body functioning. Just by doing these exercises 3 days in a week, you will still be able to meet your fitness goal.
5 Various Exercises To Improve Physical Fitness
Anyone can do push ups, it’s simple and effective. By doing push ups you can build chest muscles and triceps. To do a basic push-up, first lie down with both arms & hands shoulder width and palms touching the surface, on the floor. Raise your torso a few inches above the floor and keep your back straight
Now slowly come down towards the floor until the chest comes in contact with the floor. Then move back to the starting position and do the same for about 22 reps in 2 sets.
Any type of curling movement is good for building biceps. To start the exercise, first load the barbell with suitable weight and stand straight along with the barbell. Hold the barbell at shoulder width grip with the palms of your hands facing towards the front side.
Without moving the upper arms, curl the weight up until the barbell comes to the shoulder level. Hold there for a second and contract your biceps. Then slowly bring the barbell down to the first place. Do about 25 reps in 2 sets.
One of the toughest and effective exercise for building lats. Hold the push up bar by taking a wide grip with your hands. Move the torso back to create a small curvature on your lower back and keep your chest out during the entire exercise.
Now slowly pull your torso up until the upper chest touches the bar and contract your back muscles at that position. Then slowly lower yourself until the arms get extended. Repeat the same movement for about 20 reps in 2 sets.
You can build six pack abs by doing crunches and it requires less space. Lie down on your back with feet firmly placed on the floor. Place your both hands at the back of the head without locking and bend your knees at 90 degree angle. That will be your starting position.
Slowly move your lower back down, until the shoulders are a few inches above the floor. Hold for a moment and contract your abdominal muscles. Then come back down to the starting position and repeat the same for about 25 reps in 2 sets.
It’s a full body exercise that increases overall strength and fitness. It involves a compound movement that targets different groups of muscles. To do a burpee, first stand straight on the floor and bend down to take squat position.
Next, push your legs back to take the push up position and then pull your legs back in to take squat position. Jump upwards as high as possible and land on the floor. Repeat the same for about 20 reps in 2 sets.