Functional exercises are those that are essential for all round fitness, and will alow you to perform daily activities with ease and comfort. Learn more about these essential exercises here:
- Squats: despite being a simple exercise, many people perform it incorrectly. Do it correctly by:
- Hip should be feet distance apart
- Keep the knees over the ankles. Then bend your knees and move your posterior as though you are sitting on a chair.
- The lower legs and the knees should form a 90 degree angle
- The knees should not over extend the toes
- Raise you body up and repeat for at least 5-8 times
- 10 reps are required, with three sets about three times weeky.
- Lunges: The working leg needs to be forward, the hip distance for the back leg apart and you should stand in a split stance. The back leg heel should be up.
- The knees should be bent, with the front knees over the ankles. The exercise will work when the back and front leg a ne a 90 degree angle.
- Rise up and repeat the exercise.
- 10 reps are recommended with three sets and two or three times weekly.
- Pushups: This happens with a basic plug, with your hands wider than the shoulders, with the palms on the supporting floor.
- The back should be straight, and don’t let it sag. The head and the neck should be aligned with the back.
- The elbows are bent slowly, while you bring your chest to the floor.
- Then push against the floor and make your arms straightened, and then resume the starting position.
- You are recommended to do 10 repetitions, of three sets each about three times a week.
- Pull-ups: Position yourself under the bar, and keep your hands wider than your shoulders. This will activate your core.
- Pull yourself upwards so that your chin touches the bar. Your posture should be straight during this maneuverer.
- Then lower yourself down gently, keeping in mind that your arms have to be straight and the feet do not touch the bench or the floor.
- Begin with five repetitions, two sets, about two or three times weekly and increase the frequency slowly without straining yourself.
- Some modifications that you can use are pull up machines, where the greater the weight you use, the easier it becomes.
- A lateral pull up machine will also yield good results, so bend your knees to make the exercise easier.
- Rotation: As a human being, you will require rotation of some sort or the other.
- Ensure a good alignment and stand tall. Hold a weight or a medicine ball that is not too heavy and keep it in front of you with straight arms.
- Then rotate this ball from side to side, as much as your range of movement allows. It is essential to maintain a good posture while you do this.
These simple exercises will help you to stay in good health and improve your metabolism, resulting in optimum food intake and a healthy lifestyle.
