19/02/2023
The Best Exercises You Can Do To Get Fit in Less than a Month.
1- SQUAT
Squats are one of the most beneficial exercises you can do to improve your overall fitness. Here are some of the key benefits of squatting, along with tips on how to do them properly and common mistakes to avoid.
Benefits of Squatting:
-Builds strength and muscle mass in the lower body, including the quads, glutes, hamstrings, and calves.
-Improves mobility and flexibility in the hips, knees, and ankles.
-Boosts metabolism and burns fat, helping you to lose weight and improve body composition.
-Enhances athletic performance by improving power and explosiveness.
-Improves balance and stability, reducing the risk of falls and injuries
How to Squat:
-Stand with your feet shoulder-width apart and toes pointing slightly outward.
-Lower your body as if you're sitting back into a chair, keeping your chest up and your back straight.
-Lower yourself until your thighs are parallel to the ground, then push back up through your heels to return to the starting position.
Common Mistakes to Avoid:
-Letting your knees collapse inward
-Arching your back or leaning too far forward
-Failing to go low enough or going too low
-Lifting your heels off the ground
-Using your back or upper body to lift the weight instead of your legs
-To get the most out of your squats, start with bodyweight squats and focus on perfecting your form before adding weight. Gradually increase the weight as you become more comfortable with the movement.
If you're looking for an effective exercise that can help you get fit, squats are a great choice. Incorporate them into your workout routine, and you'll soon see the benefits in your strength, mobility, and overall fitness.
2- PUSH-UPS(you can start from knee push-ups)
Push-ups:
Push-ups are a classic exercise that offer a variety of benefits for improving overall fitness. Here are some of the key benefits of push-ups, along with tips on how to do them properly and common mistakes to avoid.
Benefits of Push-ups:
-Builds strength and muscle mass in the chest, triceps, and shoulders
-Improves core strength and stability.
-Boosts metabolism and burns fat, helping you to lose weight and improve body composition.
-Enhances upper body power and explosiveness.
-Improves posture and reduces the risk of back pain.
How to do Push-ups:
-Start in a plank position with your hands slightly wider than shoulder-width apart.
-Lower your body until your chest touches the ground, then push back up to the starting position.
-Keep your core engaged and your body in a straight line throughout the movement.
Common Mistakes to Avoid:
-Allowing your hips to sag or your back to arch.
-Letting your elbows flare out to the sides.
-Failing to lower your body all the way down.
-Not engaging your core or keeping your body in a straight line.
-Rushing through the movement.
To get the most out of your push-ups, focus on maintaining proper form and gradually increasing the number of reps you can do. Start with modified push-ups, such as kneeling or incline push-ups, if full push-ups are too challenging.
3-BURPEES (Adjust it based on your initial fitness level)
Burpees are a full-body exercise that combine strength training with cardiovascular conditioning. Here are some of the key benefits of burpees, along with tips on how to do them properly and common mistakes to avoid.
Benefits of Burpees:
-Builds strength and muscle mass (if beginner) in the legs, chest, triceps, and shoulders. (This is not the main beneftis and if you alreay have experience with training you won't notice any result in terms of muscle mass)
-Improves cardiovascular endurance and overall fitness.
-Boosts metabolism and burns fat, helping you to lose weight and improve body composition.
-Enhances full-body power and explosiveness.
-Can be done anywhere with no equipment required.
How to do Burpees:
-Start in a standing position, then drop down to a plank position.
-Do a push-up, then jump your feet back up to your hands.
-Stand up and jump, reaching your arms overhead.
*You can remove the push-up to start.
Common Mistakes to Avoid:
-Allowing your hips to sag or your back to arch.
-Letting your knees collapse inward during the jump.
-Not lowering your body all the way down during the push-up.
-Not fully extending your hips during the jump.
-Rushing through the movement.
To get the most out of your burpees, focus on maintaining proper form and gradually increasing the number of reps you can do. Start with modified burpees, such as step-back burpees, if full burpees are too challenging.
