Squat with weights
Squat exercises with weights affect the anterior thigh muscles, buttock muscles, hind thigh muscles, abdominal muscles and upper back. Holding weights in front of the chest helps the body maintain a straight posture, while enhancing the activity of large muscle groups in the lower body.
Performing this exercise regularly can help improve strength, maintain muscle mass and support daily activities.
Stand up straight, 2 legs shoulder-width apart. Hold a dumbbly in front of your chest with both hands. Contract your abdominal muscles, keep your chest straight. Bend your knees, push your hips back and lower your body into a squat position.
Lower your body until your thighs are parallel to the floor or within a controllable range. Focus your force on your feet to stand straight again. Perform 3 sets, each set 8 - 12 times. Take a 60-second break between sets.
Side push-ups
Side push-ups help strengthen chest, shoulder, triceps, and abdominal muscles, while allowing difficulty adjustment by changing the height of the support point. This exercise is suitable for beginners or those who want to improve upper body strength without putting too much pressure on shoulders and wrists.
Place both hands on a table, chair, or solid surface. Back off both legs so that the body forms a straight line from head to heel. Contract your abs and gently tighten your buttocks.
Slowly lower your chest closer to the support surface. Use force from both hands to push your body back to the starting position. Keep your body straight throughout the process. Perform 3 sets, each set 8 - 12 times. Rest for 45 - 60 seconds between sets.
