1. Stretch
Stretches help improve flexibility, reduce muscle stiffness and support recovery after exercise. You can start with simple movements such as neck rotation, shoulder rotation, toes touching, or hip flexor pose. Just 5-10 minutes a day is enough to warm up before the workout or calm the body after exercise.
2. Practice dumbbells
If you have available dumbbells, you can completely do muscle-building exercises at home such as: biceps curl, shoulder press,bent-over row bending, or squats combined with weightlifting. These exercises help strengthen the muscles of the arms, shoulders, back and legs. Suggestion: Do 3-4 sets of 10-12 reps.
3. figurehead exercises
Exercises using body weight such as push-ups, squats, lunge, plank... are also enough to activate many muscle groups, helping you increase strength and endurance. Each movement should be repeated 10-15 times, practicing for 2-3 sets to achieve optimal results.
4. Exercise with resistance bands
Resistance wires are a simple but very useful tool. You can try exercises such as stretching,glute bridge, seated row, or lateral band walk. Each exercise should be practiced for 2-3 sets of 12 sets of 12 sets of reps.
5. Walking or running
Walking or running is the easiest way to keep your body moving regularly. You can walk around the house, along the neighborhood or use a staircase if the space is limited. Aim for 20-30 minutes a day to improve cardiovascular health and maintain positive energy.
