According to research conducted by the Department of Health and Human Services, it is necessary for teenagers and young adults to exercise daily for at least sixty minutes and yet most people hardly do it for 5 minutes a day.
Since the COVID-19 pandemic, there has been a meteoric rise in the obesity rates in the US, which has now increased to a high percentage of 42%.
It is advisable for teenagers and young adults to not exercise just for a thin appearance, but for their own body fitness. So don’t focus on the physical attributes, exercise for yourself and for maintaining a healthy body. With an all in one gym machine, working out from home has never been more accessible.
Here are eight types of exercises that not only help you develop muscles but also keep the body fit and fine.
- Stretching
Stretching is very important for the body. It allows the muscles to contract and relax and thereby increases muscle activity. For example, if you are experiencing pains in the foot area, there are stretching exercises meant for that which can give you immense relief.
Stretching also helps to keep the body flexible and agile. It enables us to sit or stand or do all the other activities, without creating tension on our body joints. Therefore, stretching should be a must if you’re exercising daily.
Stretching is very important for the body.
- Dips
Dips are one of the main upper body strength exercises. They are responsible for the development of the tricep muscles and also the deltoid muscles. Dips are very important for an individual, especially young adults because narrow, shoulder-length dips not only develop the triceps but also help in increasing upper body strength.
Besides developing the triceps, dips are also responsible for the development of the core muscles of the abdomen. It provides the muscles with a definition and tone, which is very important for the body’s fitness as a whole.
- Planks
Planks, also known as the abdominal bridge, are exercises having a posture very similar to that of the dips. While doing dips, we have to push up and down, in planks, we just push up and hold for the longest time possible.
Planks are very important for the increase in core strength and also help develop the abdominal muscles. Thus, planks should be a part of your daily exercise schedule.
- Burpees
A burpee consists of two parts – a push up followed by a high jump in the air. Continuously doing burpees can be very exhausting, but trust me it is worth it if you’re looking for exercises to build up your core strength, muscles and endurance.
Burpees also make your body flexible, as the whole body is in action while you do the push-up and then take a leap in the air. Don’t tire yourself from the very first day. Start with five a day… and then gradually increase the reps.
- Squats
You might think squats are only for the people who want to work on their buttocks but let me tell you, the benefits of doing squats go far beyond that. These are the easiest forms of exercise according to me, but only when you do it in the correct way.
Squats are an excellent option if you’re looking to increase the strength of your hamstring muscles. Squats also increase your core strength and build up your endurance level.
- Crunches
If you’re into abdominal exercises, then crunches should be on the top of your list. It works by the contraction of the abdominal rectus muscles when you try to lift your upper body obliquely.
This is an excellent exercise if you’re trying to work on your abs or if you are working to lose extra belly fat.
You can also make use of rubber stress bands because it helps in increasing your endurance power. Search for gym equipment online to get your desired working-out instruments.
- Sit-Ups
Sit-ups are also a very good exercise for your abdominal muscles. For this, you need to keep your hands behind your head or beside your ears and then slowly lift up your upper body to your knees.
To make it more effective, lock your feet may be under a table and try to lift the body.
- Russian Twists
These are simple exercises concerning your shoulders, hips and your hamstring muscles. For this, the legs are lifted a little above the ground and the upper body is turned right and left in a repeating pattern.
This exercise becomes even more effective if you’re doing it with a weighted gym ball or dumbbells.
Over to you…
Daily exercise not only times your body but is very good for facilitating the basal metabolic rate. It helps in proper digestion, breathing and many other body functions. So, try these exercises out, and see if they work for you.
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