What are basic fitness exercises?

In real life, fitness is very familiar to us. Fitness is also a relatively healthy lifestyle. Before fitness, you also need to do some basic movements to move your body, so as to reduce injuries to the body. Generally, there are many basic fitness movements. You can start with standing and squatting. You can practice every day and gradually increase the difficulty.

What are basic fitness exercises?

1- Push-ups

This action seems simple, but it is not easy to do it standardly. Be careful to keep your body in a straight line at all times. During the movement, do not arch your back or sag your waist. At the same time, tighten your core muscles.

Beginners should do 6 to 10 times per set, and complete 4 sets in total. If you have difficulty at first, you can do kneeling push-ups on your knees. Friends who have a certain level of exercise skills can do 10 to 15 times per set, and complete 4 to 6 sets in total. Rest one minute between sets.

2-Squat in place

Stand with your feet shoulder-width apart, and do not move your upper body forward as you lower your hips into a squat. This move may seem like it's for your glutes, but it also works your abs. Engaging your core during the movement will help you maintain stability and balance.

Beginners should do 8-12 times per set, and complete 4 sets in total. For those who have a certain level of exercise skills, do 12-15 times per set, and complete 4-6 sets in total. Rest one minute between sets. Some veteran fitness fans may say, it’s so easy. Then do this move on one leg!

3- Lunge

Stand, then step forward with one leg and squat. Note that when you squat forward on one leg, the knees of both legs should be at 90 degrees. Then pull it back and step out with the other leg to squat.

Beginners should do 12 to 20 squats per set (each step counts as one squat). For friends who have a certain level of exercise skills, do 20 to 30 squats in each set. Rest one minute between sets.

4-Glute Bridge

We often see this movement in yoga training, as shown in the picture: lie on your back, lift your hips, and tighten your core. If this feels difficult, just raise your hips as high as you can. If this is easy, lift one leg and do the hip bridge with one leg.

Beginners should do 6 to 10 times per set. For those who have a certain level of exercise skills, do 10-15 times in each set. Rest one minute between sets.

5-Fitness bench support (arm curls and extensions)

Place your hands on both sides of your body, support yourself under a fitness bench, stretch your legs forward, then bend your arms and lower your body, making sure your elbows are close to your body. After reaching the lowest position, return to the starting position without exerting force on your legs.

Beginners should do 6 to 10 reps per set. For those who have a certain level of exercise skills, do 10-15 times in each set. Rest one minute between sets.