1. Squat
Squat is one of the best exercises for lower body strength, affecting the quadriceps, hamstrings, glutes, and core muscles. At the same time, it helps improve mobility and mobility, making daily activities such as walking, bending and standing easier.
Squats also strengthen leg muscles, reduce the risk of injury and improve athletic performance.
2. Push-ups
Push-ups help strengthen the upper body by targeting the chest, shoulders, tripods, and core muscles. This is one of the effective exercises to develop strength and endurance.
In addition, by performing plank in the correct position, you will improve core stability and improve overall posture.
3. Bridge pose
The bridge pose strengthens the chain of the muscles in the back, especially the glutes and hamstrings, which are often underdeveloped due to prolonged sitting. By activating these muscles, the exercise helps improve posture, reduce lower back pain, and enhance athletic performance. This exercise also affects the core and lower back muscles.
4. Superman Pose
This movement strengthens the entire rear muscle chain, including the lower back, buttocks and shoulders, playing an important role in supporting posture and the spine.
This move combates the effects of sitting and leaning your back by affecting the muscles that are often overlooked in daily life. Strengthening these muscles helps prevent lower back pain and improve functional strength.
5. Plank touches the shoulder
Shoulder-to-shoulder plank movements help improve core strength, balance and shoulder stability, and train coordination. A strong core helps improve posture, improve balance and reduce the risk of injury.
6. Scalp exercises
A strong tripod is essential for push-ups. Start by sitting on the edge of a sturdy surface (long chairs, chairs) with your hands firmly attached to the edge.
Slide your hips forward, keeping your knees bent at a 90-degree angle. Lower your body by bending your elbows until your arms form a 90-degree angle.
Press on your palms to lift yourself. Control movement to maximize muscle participation.
