To engage in physical activities is to enhance physical fitness and overall health. Physical training is quite beneficial and it helps in straightening muscles and losing weight. It has proven in many scientific tests that by doing exercises on a regular basis, improves the immune system and prevents certain diseases. Some people do exercises for their mental health and to promote self esteem.
And there are literally many exercises that can be performed to increase physical fitness. There are several categories in physical training like eccentric training, strength and agility training. Apart from building lean muscle, these exercises are also used to improve physical skills.
Top 6 Physical Training Exercises
Push ups are one of the old school exercises which is useful for building chest muscles. To do this exercise, lie down on the floor and place your hands about shoulder width or 36 inches apart.
Hold your torso at arm’s length and begin to lower yourself down until your upper chest touches the floor. Then slowly raise your upper body until your arms get extended and repeat for 20 reps in each 2 sets.
This exercise is useful for strengthening the core and building the quadriceps. You can do this exercise about anywhere and anytime. Take push up position on the floor and raise your torso little above from the floor.
Then bring the left knee towards the chest and move back to the first place. Simultaneously bring the right knee forward and move back. Like that alternate between both the legs and repeat for 30 reps in 2 sets.
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Crunches are one of the best exercises to lose belly fat. This exercise builds your abdominal muscles and when repeated regularly it helps to get six pack abs. To perform a basic crunch, lie back on the floor and extend your legs. Then place your hands at the back of the head and bend your knees.
Now begin to push your upper body forward until your shoulders are a few inches above the floor and contract your abdominal muscles. Repeat the same for about 25 reps in each set.
Dumbbell Bicep Curl
You would require a pair of dumbbells for this exercise. Dumbbell bicep curl is a good exercise for building biceps. Pick up a dumbbell in each hand and stand straight on the floor. Your elbows should be close to the torso and palms should be facing forward.
Now begin to curl the dumbbells up simultaneously, without moving your upper arms. Squeeze your biceps when the dumbbells are at shoulder height.
Then slowly bring them down and repeat for 30 times in 2 sets.
Pull ups can be done at home if you are having a pull-up bar. By doing pull ups, you will build the lats and back muscles. First, hold the pull-up bar using a wide grip and bend your torso back to create a curve in the lower back. Then slowly pull your torso up until your upper chest touches the bar.
Hold there for a second and squeeze your shoulder blades and back muscles. Slowly lower yourself back to the first place and repeat for 15 reps in 2 sets.
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You must have to build triceps and biceps to get bigger arms. Bench dip is an effective exercise to build triceps and shoulder muscles.
Place a bench behind your back and another one in front of you. Hold the bench on its edge with your hands and place your feet on the second bench. Lower your upper body down until the upper and lower arms make 90 degree angle.
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Then use your triceps to lift yourself up to first place. Repeat for about 25 reps in 2 sets.