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Basic Fitness Exercise-WPS Office

The document describes how to perform basic bodyweight exercises including push-ups, squats, lunges, planks, jumping jacks, pull-ups, burpees, walking, and sit-ups. Steps are provided for how to perform each exercise properly.

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Meshach De Beauvoir
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© © All Rights Reserved
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Download as DOCX, PDF, TXT or read online on Scribd
54 views

Basic Fitness Exercise-WPS Office

The document describes how to perform basic bodyweight exercises including push-ups, squats, lunges, planks, jumping jacks, pull-ups, burpees, walking, and sit-ups. Steps are provided for how to perform each exercise properly.

Uploaded by

Meshach De Beauvoir
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Basic Fitness Exercise

Push-ups

Is an exercise in which a person lies facing the floor and keeping their straight, raises
their body by pressing down on their hands. An example of a push-up is a great exercise
that works the chest, shoulder and arm muscles. In fact, the push up is categorized as a
compound bodyweight exercise, meaning that it targets several muscles of the upper
body.

Steps:

1. Get down on all four, placing your hands slightly wider than your shoulders.

2. Straighten your arms and legs.

3. Lower your body until your chest mostly touches the floor.

4. Pause, then push yourself back up.

5. Repeat.

Squats

Crouch or sit with one's knees bent and one's heels close to or touching one's buttocks
or the back of one's thighs. Squatting helps shape up your legs and butt since it targets
the glute and inner thigh muscles. As your buttocks become firm, your posture and
balance might improve.

Steps:

1. Stand straight with feet hip-width apart.

2. Tighten your stomach muscles.

3. Lower down, as if sitting in an invisible chair.

4. Straighten your legs tp lift back up.


5. Repeat the movement.

Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. A lunge


can refer to any position of the human body where one leg is positioned forward with
knee bent and feet flat on the ground while the other leg is positioned behind the
lunges are a popular strength training exercise among people wanting to strengthen,
sculpt and tone their bodies while also improving overall fitness and enhancing athletic
performance.

Steps:

1. Stand tall with feet hip-width apart. Engage your core.

2. Take a big step forward with right leg.

3. Lower your body until right thigh is parallel to the floor and the right shin is vertical.
Press into right heel to drive back up to starting position.

4. Repeat on the other side.

Plank

An exercise plan acts as a "roadmap" that clearly identifies the steps you need to take to
reach your desired destination. Without a plan, you will be relying on a lot of luck to get
you where you want to be. When you are setting goals, make sure that they are realistic
and achievable.

Steps:

1. Lay on your right side with feet together and forearm beneath your shoulder.

2. Engage your core and raise your hips so your body is in a straight line from your feet
to your head.

3. Hold this position for as long as you can. If you can aim, for 30 seconds.
4. Repeat on your left side.

Aerobic Exercise

Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most
fitness training programs. Aerobic exercise provides cardiovascular conditioning. The
term aerobic actually means "with oxygen" which means that breathing controls the
amount of oxygen that can make it to the muscles to help them burn fuel and move.

Steps:

1. Place the entire foot on the step.

2. Step to the center of the step and watch the step periodically.

3. Extend fully at the hip and knee joints.

4. Stay close to the step as you step down.

Jumping Jack

A calisthenic jump done from a standing position with legs together and arms at the
sides to a position with the legs apart and the arms over the head. Jumping jack exercise
is good for balancing out your heart rate, increase blood circulation all over the body,
controls and maintains blood pressure, helps in doing away with bad cholesterol levels
in the body, prevents the onset of stroke or heart attacks.

Steps:

1. Stand upright with your legs together, arms at your sides.

2. Bend your knees slightly, and jump into the air.

3. As you jump, spread your legs to be about shoulder width apart. Stretch your arms
out and over your head.
Pull ups

A pull-up is an upper-body exercise that involves hanging from a pull-up bar by your
hands with your palms facing away from you, and lifting your entire body up with your
arm and back muscles until your chest touches the bar. The pull-up movement uses
multiple muscles at once, making it a compound exercise.

Steps:

1. Start with your hands on the bar approximately shoulder-width apart with your palms
facing forward.

2. With arms extended above you, stick your chest out and curve your back slightly. That
is your starting position.

3. Pull yourself up towards the bar using your back until the bar is at chest level while
breathing out.

4. Slowly lower yourself to the starting position while breathing in. That is one rep.

Burpee

The burpee, a squat thrust with an additional stand between repetitions, is a full body
exercise used in strength training. The movement itself is primarily an anaerobic
exercise, but when done in succession over a longer period can be utilized in as an
aerobic exercise. Burpees are an intense full body exercise that increases heart rate,
strength, agility, and flexibility. This exercise is one of the most complete since it uses all
major muscle groups and burns a ton of calories in a short period of time.

Steps:

1. Stand straight with your feet shoulder-width apart.

2. Squat and place your hands in front of your feet.

3. Jump back until your legs are fully extended and your body is in plank position.
4. Do a push up, jump forward, and then push through the heels to return to the starting
position.

5. Repeat until the set is complete.

Walking

Walking is a type of cardiovascular physical activity, which increases your heart rate.
This improves blood flow and can lower blood pressure. It helps to boost energy levels
by releasing certain hormones like endorphins and delivering oxygen throughout the
body.

Sit up

Situps are classic abdominal exercises done by lying on your back and lifting your torso.
They use your body weight to strengthen and tone the core-stabilizing abdominal
muscles. Situps work the rectus abdominis, transverse abdominis, and obliques in
addition to your hip flexors, chest, and neck.

Steps:

1. Lie on the floor facing the ceiling with a slight bend in your knees and arms bent at
the elbows and hands lightly touching your head by the ears.

2. Engage your core and lift your upper body so your right elbow touches your left knee.

3. Return to the start position then lift your upper body so your left elbow touches your
right knee.

4. Return to the start position.

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