10 best bodyweight exercise
I am here back again with a New series of fitness.Today I am going tell you, Top 10 exercises For Both Males And Females without Any equipment.
Exercise Overview :-
- Push Ups.
- Inclined Push-Ups.
- Bench Dips.
- Pull Ups.
- Double Leg Lifts.
The burpee is a full body exercise used in strength training and as an aerobic exercise.
How to do a Burpee.
- Begin in a Standing Position.
- Move into a squat position with your hands on the ground.
- Kick your feet back into a plank position, while keeping your arms extended.
- Immediately return your feet into squat position.
- Stand up from the squat position.
2:- Push Ups.
The Push Ups exercise for the pectoral(Chest) muscles, triceps, and deltoids.
How to do a Push Ups.
- Assume a face-down prone position on the floor.
- Raise yourself using your arms.
- Repeat lowering and raising at a steady pace.
3:- Inclined Push-Ups.
The incline push up is an upper body exercise and progression of the pushup that targets the chest, shoulders, and triceps.
How to do a Inclined Push Ups.
- Stand facing the bench, table, or the edge of a bed.
- Place your hands on the edge of the bench just slightly wider than shoulder width.
- Realign your feet so that your arms and body are completely straight.
- Check that your arms are perpendicular to your body.
- Perform the movement while keeping your body straight, and bend your elbows to slowly lower your chest to the edge of the bench.
- Again, keep your body rigid throughout the movement.
- Return to the start position by pushing your body away from the bench until your elbows are extended, but not locked.
- Keep going with slow, steady repetitions.
4:- Bench Dips.
The Bench Dips is a Triceps exercise.
How to do a Bench Dips.
- Position your hands shoulder-width apart on a secured bench or stable chair.
- Slide your butt off the front of the bench with your legs extended out in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
- Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
The Chin-Ups are back and Bicep exercise.
How to do a Chin Ups.
- Locate a chin-up bar.
- Put your hands on the bar with your palms facing your body.
- Raise your body until your chin is above the bar.
The Pull-Ups is a upper back exercise.
How to do a Pull-Ups.
- Grab The Bar. Grip it about shoulder-width apart. Full grip with your palms down.
- Hang. Raise your feet off the floor by bending your knees. Hang with straight arms.
- Pull. Pull yourself up by pulling your elbows down to the floor. Keep your elbows close.
- Pass The bar. Pull yourself all the way up until your chin passes the bar. Don’t do half reps.
- Repeat. Lower yourself all the way down until your arms are straight. Breathe. Pullup again.
The Sit-ups is Rectus Abdominis exercise.
How to do a Sit-ups.
- Lie on your back with your knees bent and you feet flat on the floor.
- Place your finger tips behind your ears.
- Pull your shoulder blades back so your elbows are out to the side.
- Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.
- Head always looking straight, no chin on chest and do not pull the head forward.
- Roll back down to the starting position.
8:- Double Leg Lifts.
The Double Leg Lifts are exercise of Outer Thighs,Groin,Glutes and Hip Flexors.
How to do a Double Leg Lifts.
- Start out by lying on your side. Supporting your head with one hand (elbow on mat) and supporting the chest by placing other hand on the mat in front of your body.
- Keeping your heels together, hips forward and chest square. Reach both legs up together.
- Return back down.
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
How to do a Planks.
- Lie face down with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
- Clasp your hands in front of your face, so your forearms make an inverted “V.”
- Rise up on your toes so that only your forearms and toes touch the floor — your body should hover a few inches off the floor in a straight line from shoulders to feet.
- Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.
- Hold for at least 10 seconds and lower yourself back to the floor.
The Squats exercise Tone your entire body.
How to do a Squats.
- Stand straight with feet hip-width apart
- Tighten your stomach muscles
- Lower down, as if sitting
- Straighten your legs
- Repeat the movement