Four easy exercises to keep yourself healthy and strong

Many people do not have the opportunity to exercise in the gym because of the lack of time, lack of gym or the monthly fees due to the inability to pay monthly payments. But eating fast food, more fat and calories with the necessary foods, sitting in offices, schools or colleges for long periods of time, due to lack of physical work, we have got lots of fat in comparison to our body requirements. Due to excess weight, there are chances of various types of heart diseases, including stroke. Besides, there is a possibility of developing diabetes, high blood pressure and cholesterol, which is risky for our health. We need to be strong to live normal life. You may have to step down from the fifteenth floor, because you have a problem with the elevator provided by the service every day, you may have to run away from the hijackers or assassins, if necessary, you might have to use the power of your hand in a difficult task, but if you are physically weak, hands and feet If you're not strong, then you can never do it. If you try, they will be seriously injured. And to be protected from these, you will have to exercise regularly in a small way.

There is a need to exercise routinely in preventing diseases regularly. According to University of South Carolina experts, the amount of small amounts of all kinds of diseases, including general cold and respiratory problems, decreased by almost twenty percent due to the amount of exercise every day.

Thinking about these things, today four easy exercises will be discussed based on experts opinion.

Running / Running
Starting from the advice of doctors to be healthy and strong, the gymnasium trainee is said to be the most to run. This is the simplest and effective exercise to burn excess calories and fat in the body. In 2002, according to a survey titled 'Relationship Between Physical Activity and Cancer Risk', the risk of breast, colon, prostate, and lung cancer decreased by forty to seventy percent due to the body's sweating.

Not only that, for thirty-six years, a specialist named Danis and his team, examined over twenty thousand women and men, said that due to running daily, the lifespan would increase from five to six years. Another survey of Harvard School of Public Health in 2002 stated that due to running for an hour a week, the amount of heart disease and blood pressure decreased by about forty-five percent. Also, for the release of diabetes, for the strengthening of the bones and muscles and the role of improving the immune system is tremendous. While running, some issues should be kept in mind. Especially in the selection of running places, it is necessary to be cautious. We should choose a place that is not park or extra traffic. This protects from various accidents. Apart from dehydration, it is important to use good and comfortable shoes to avoid bottle bottles while avoiding ankle injuries when running for release. To avoid harassment, a partner may also be asked to listen or talk.

jump-rope workout / rope jump
Can not go to the gym? Not enough time to run? If you can easily get rid of excess calories and fat by leaping the ropes in the house or roof. Rope jumps are considered to be the most effective exercises instead of running jumps. But there is no pair of legs, arms, butt, shoulders, to strengthen the entire body bone and muscle.

To reduce the side-of-fat fat, the gymnasiums are always said to jump in the rope. Early in the morning, it can burn up to ten calories per minute, through this workout. If you are skilled in the work, you can easily burn up to 200 calories in ten minutes. You can spend time in this exercise any time of day because it can be done in small places.The rope used in the rope is easy to be made in the house. But it is better to buy from the market because of the advantage of the grip for cheap and good catch. If you can jump the rope in barefoot, you may also be able to read Running Caps as a warning to avoid minor injuries. In the first position, you can increase the set number and time by continuing with five, three, two minutes and ten minutes in three sets.

Push-up / Push-up

Said the certified health and fitness trainer Sarah Klein. Almost every fitness activist in the world will say the same thing. Because push-up is an exercise that can be done at any age, anywhere, any situation. Push-up is one of the few workout mentioned in the fitness dictionary as 'exercise of strength'. Its triumph from military excercises to school / college sports, martial arts, athletic workouts, in every place.

Push-up's role in bisep, triceps, four arms, grip, upper body masal, back and upper body muscles, and bone strengthening is remarkable. Although primarily the traditional push-up acts as Arm, Chest, Shhereer's workout. But in a variety of ways, using push-ups can be used for modifiers. Such as:

Wide-Grip, Clap and Atomic Push-Up for Chest.
Heart-shaped and Narrow-Grip Push-Up for triceps.
Single-leg and fit-elevated push-ups as core body workouts.
Pike push-up for shoeers.
Spider-Man and T Push-Up as the whole body core workout.

Heart-shaped pushup

There are also many types of pushups. Many fitness trainers design push-ups depending on the size of the client's body shape.

Sit-up / sit-up
Problems with the ankles? Would you like to ritual rausana, six packs like Shahrukh Khan, eigh packs and walk around empty-handed? So this workout is for you. Its role is to make the stomach muscles strong, strong, obese, well-structured.

Standard situp

There are different types of sit-ups, including the standard conditioning just like the traditional seatup pushup pushup. For example, weighted carnations, reverse carnations, rise leg carnages, switch ball carnations etc.

Reverse carnation situp

Although the situp is beneficial, it is possible to get rid of lower back injuries if you do not work properly.

That was to say that at the beginning

Before any exercise, we should warm-up the amount of each amount. A perfect warm-up combination involves cardiovascular exertion, there is something with stretching that increases our body's blood circulation, increases body temperature and heart rate. They deliver blood to the muscles of the whole body, freeing from the body created due to lack of exercise for a long time. It has got rid of various injuries. Moreover, warm-up cooperates to pay attention to the work that is being done by using physical energy. And during regular warming, regular stretching makes your body more flexible