3 simple bodyweight exercises for beginners
For those who rarely exercise, have no time, no space, fear of injury, Doctor Aom from the DoctorVIP page and Coach Tu from the Fit Formula Thailand page would like to introduce 3 basic moves to get you started.
Exercise 1 Squat
- Stand with feet wide, feet shoulder width apart. Toes pointing straight forward
- With his crossed hands in front of him Or point straight ahead
- Inhale and sit straight down.
- Knees pointed towards the toes. Shin and spine parallel to each other
- The depth of sitting depends on the original strength and flexibility.
- Exhale, push up
- Starts at 10 reps per set for 3 sets.
Exercise 2 Lunge
- Take one foot forward, sit down, so that both front and back legs are perpendicular to 90 degrees.
- The knees are directed in the same direction as the toes.
- Hands clasped in front Or protruding to the front To maintain balance
- The body is upright as you exhale and stand straight up. Try to maintain balance
- Exhale, lower your knees back close to the floor.
- Do 10 reps per set, number 3 sets.
Exercise 3 Push up (Push up)
- You can use an exercise mat to help prevent pain in your hands and knees.
- Lie on your stomach with your hands about the width of your shoulders. Floor Raise your knees and push yourself straight up.
- If the strength of the upper muscles is not enough Practice in a wall standing position (Wall push up) or practice with a chair first (chair push up).
The exercise of this position is the position for 3 to begin training for strength. Can be adapted according to the strength of each person And gradually increase the number of reps, the number of sets, and make more difficult moves.
