Squat by body weight
Squat is an exercise that simultaneously affects the thigh and buttock muscles - the 2 largest muscle groups of the body. The movement simulates the posture of sitting down and standing up in daily life, helping to increase strength in the lower body, firm the thighs, buttocks and support promoting metabolism.
Stand up straight, 2 legs as wide as hips, toes slightly outwards. Push hips back as if sitting on a chair. Bend your knees, lower your body until your thighs are almost parallel to the floor or to the point where you feel comfortable.
Use force from the heel to stand straight up, tightening the glutes at the end of the movement. Perform 12 - 15 times.
Push-ups on high planes
The exercise helps strengthen chest, shoulder, arm, and core muscles, while reducing pressure on wrists and shoulders compared to push-ups on the floor. This is a suitable option to improve upper body strength in people over 50 years old.
Place both hands on the edge of the table or a firm, shoulder-width surface. Extend your legs to the back, keeping your body straight from head to heel.
Bend your elbows, lower your chest towards the edge of the table for about 2 seconds. Push yourself back to your starting position for about 1 second. Perform 10-15 times.
Joining legs combined with extending arms overhead
This movement helps strengthen each leg, improve balance and coordination. The combination of reaching over the head also activates the shoulder and core muscles, bringing efficiency to the whole body.
Stand up straight, 2 legs hip-width apart. Step 1 leg back about 60 cm, lower your body until your hind knees are almost touching the floor. At the same time, extend your arms high over your head, palms facing each other.
Use force from the front heel to push the person back to the standing position, lower your hand. Change legs and repeat. Do 8 - 10 times on each side.
