The combination of multi-artificial strength training and cardio is the optimal method to help boost metabolism, support fat reduction and improve endurance without creating too much pressure on the body. With 3 basic exercises including squats combined with push-ups, side push-ups and brisk walking, you can completely exercise at home safely and achieve comprehensive physical efficiency.
Squat combined with pushing weights overhead
This is an ideal complex whole-body exercise to maximize training effectiveness in a short time. Squats strongly activate large muscle groups in the legs, thighs and buttocks. Next, push-ups directly affect the shoulders, upper chest and arms.
Stand straight, 2 legs shoulder-width apart, each hand holding a moderately heavy dumbbells placed across the shoulders. Push your hips back, slowly lower your body into a comfortable deep squat position.
Concentrate force on both feet to push the person straight up completely, then use momentum to push the weight straight overhead. Lower the weight back to shoulder level controlled before repeating. Perform 2-3 sets, 8-10 repetitions each set.
Side push-ups
Train your upper body propulsion muscles safely, easily controlled, and reduce pressure on your wrists and shoulder joints compared to push-ups on the floor.
Place both hands on a solid and raised surface such as a kitchen counter, bench. Reverse both legs back so that the body forms a straight line, gently stretching the abdominal muscles.
Bend your elbows and slowly lower your chest towards the edge of the support point, then press your palms and push your body back to its original position at a steady pace. When you are better physically, you can step back further to increase the difficulty. Perform 2-3 sets, each set 6-12 repetitions.
Fast walking
This exercise promotes the process of burning excess fat and supports legs to recover positively after strength training.
Stand up straight, relax your shoulders. Start at a leisurely pace for the first few minutes to warm up, then gradually increase your step speed, swing your arms rhythmically and naturally and walk steadily.
You can choose a slightly steep path to increase the challenge. End the walk with 1 minute of gradually slowing down to regulate your heart rate and breathing. Maintain 10 - 30 minutes each day most days of the week.
