The 12 exercises are pushups, sit-ups, squats, pull-ups, overhead presses, bicep curls, tricep dips, plank, mountain climbers, lunges, step-ups, and burpees.
Push-ups are an exercise that primarily target your chest, triceps, and anterior deltoids. To do a push-up, place your body in a straight line with your hands at shoulder-width and your feet hip-width apart.
Lower your body until your chest touches the floor, then explosively push back up with your arms to return to the starting position.
Sit-ups are an abdominal exercise that are designed to strengthen the muscles in your midsection. To perform a sit-up, lie on your back with your legs bent and arms crossed over your chest. While keeping your lower back pressed into the ground, curl up and lift your torso toward your knees.
Lower back down and repeat.
Squats are an exercise that target your quadriceps and glutes. To perform a squat, stand with your feet wider than shoulder-width apart and your toes pointed out. With your arms out in front of you and your back straight, bend your knees and lower your body until your thighs are parallel to the ground.
Push through your feet to stand back up and repeat.
Pull-ups are an upper body exercise that primarily target your lats, biceps, and rear deltoids. To do a pull-up, grab a pull-up bar with an overhand grip and hang from it with your arms fully extended.
Pull yourself up until your chin is over the bar and slowly lower back down.
Overhead presses are an upper body exercise that target your shoulders and triceps. To do an overhead press, grab a pair of dumbbells and stand upright with your feet hip-width apart. With your palms facing away from you, press the dumbbells overhead until your arms are fully extended.
Slowly lower the weights back down and repeat.
Bicep curls are an exercise that primarily target your biceps. To do a bicep curl, stand with your feet hip-width apart and hold a pair of dumbbells at your sides with your palms facing forward. Flex your elbows and curl the weights up until they are in front of your shoulders.
Lower back down and repeat.
Tricep dips are an exercise that target your triceps. To do a tricep dip, place your hands on a bench or the edge of a chair with your arms extended and your feet planted on the ground. Bend your elbows and lower your body until your arms are at a 90-degree angle.
Push back up and repeat.
Plank is an exercise that works your core muscles. To do a plank, get into a push-up position and lower yourself onto your forearms. Hold this position while keeping your body in a straight line and your core muscles contracted.
Mountain climbers are a full-body exercise that target your shoulders, chest, triceps, core, quads, and glutes. To do mountain climbers, get into a push-up position with your hands shoulder-width apart and your feet hip-width apart.
Alternating between your right and left legs, bring your knee up toward your chest while keeping your core and glutes engaged.
Lunges are an exercise that target your quads, hamstrings, and glutes. To do lunges, stand upright with your feet hip-width apart and your arms at your sides. Take a large step forward and lower your body until both of your knees are bent at a 90-degree angle.
Step back to the starting position and repeat.
Step-ups are an exercise that target your quads, hamstrings, and glutes. To do step-ups, stand in front of a step or box and place your right foot on top of it. Push through your heel and step up until your left leg is bent at a 90-degree angle.
Step back down and repeat.
Burpees are a full-body exercise that target your chest, triceps, quads, hamstrings, and core. To do a burpee, stand upright with your feet hip-width apart and your arms at your sides. Lower into a squat position, then place your hands on the ground and kick your feet back into a plank position.
Jump your feet back up to your hands, and explosively jump straight up with your arms extended above your head. Lower back into the squat position and repeat.
What are the 11 types of fitness?
The 11 types of fitness are aerobic fitness, muscular strength, muscular endurance, flexibility, power, cardiovascular health, body composition, agility, balance, coordination, and speed.
Aerobic fitness is the ability of your heart, lungs, and circulatory system to work together efficiently and is the most important to overall health. Muscular strength is the ability of muscles to exert force against external resistance.
Muscular endurance is the ability of a muscle to perform consecutive repetitions against a resistance until exhaustion. Flexibility is the ability of a joint to move freely through its normal range of motion.
Power is the ability to exert maximum muscular force in a minimal amount of time. Cardiovascular health is the ability of the heart, lungs and circulatory system to transport oxygen and fuel to the muscles for sustained periods.
Body composition is the proportion of fat and muscle in the body. Agility is the ability to change directions quickly and effectively. Balance is the ability to maintain equilibrium while stationary or moving.
Coordination is the ability to combine various movements into a single harmonized action. Finally, speed is the ability to move quickly and in a controlled fashion.
What are the 8 main lifts?
The 8 main lifts, also known as compound lifts, are fundamental exercises that involve the use of multiple muscle groups at the same time. They are the building blocks of any exercise program and are important for overall strength, power and balance.
The 8 main lifts include:
1. Squats: A multi-joint, compound exercise which works a wide range of muscles in the legs, glutes and core.
2. Deadlifts: A multi-joint, compound lift that primarily works the muscles of the lower body, while also engaging the upper body and core.
3. Bench Press: A multi-joint, compound lift that primarily targets the chest, shoulders, and triceps.
4. Overhead Press: A multi-joint, compound lift that targets the shoulders, triceps and core.
5. Bent Over Row: A multi-joint, compound lift that primarily targets the back and biceps, while engaging the core.
6. Pull-Ups: A multi-joint, compound lift that primarily targets the muscles of the back and biceps.
7. Power Cleans: A multi-joint, compound lift that primarily targets the muscles of the legs and back, while engaging the core and grip.
8. Push Press: A multi-joint, compound lift that primarily targets the shoulders, triceps and core.
What 3 exercises should I do everyday?
To stay in shape, it’s important to integrate physical exercise into your daily routine. Exercise can help you maintain a healthy weight, reduce stress, and boost your energy levels. Here are 3 exercises you should do every day to keep your body healthy and strong:
1. Cardio: Cardio exercises like running, jogging, or cycling are essential for maintaining heart health, burning calories and increasing metabolism. A 30-minute cardio session can help lower cholesterol and blood pressure levels and improve your overall health.
2. Strength Training: Strength training helps build muscle and bone mass and can even reduce the risk of injuries. A session of strength training should be at least 20 minutes. Make sure to use proper form when lifting weights and to not overwork your muscles.
3. Stretching: Stretching is an essential component of exercise that helps improve flexibility and provides numerous other health benefits. Take at least 10 minutes to stretch your muscles everyday. Make sure to hold each stretch for at least 15 seconds and to not overexert your body.
Is doing 5 exercises good?
Doing five exercises is certainly a great way to stay active and enjoy the physical and mental benefits of exercise. Regular exercise is essential for maintaining physical and mental health. The right combination of exercises can help you build strength, improve coordination, and increase your endurance.
A five-exercise routine that includes aerobic exercise, strength training, stretching and balance activities can help you get in an adequate amount of exercise. Additionally, it can help to keep you from getting bored with your routine.
Examples of exercise you can include in a five-exercise routine are walking, jogging, swimming, bicycling, yoga, pilates, weight lifting, push-ups and sit-ups. Each of these exercises has its own unique benefits, so it’s important to find a regimen that works for your body and fitness goals.
Keep in mind that before starting any exercise plan, you should check with your doctor first to ensure you are healthy enough to exercise.
Why 5×5 is the best?
5×5 is considered to be the best for a few reasons. First off, it allows for plenty of variation in exercises as there are five different categories of lifts to choose from. Secondly, it is a great way to ensure balanced muscle growth as each set consists of five different types of compound lifts, which are the best exercises to use for muscle gain.
Lastly, with only five sets per exercise and only three exercises per day, it makes it an achievable and manageable workout routine, which results in the best progress. In conclusion, 5×5 is the best way to get the most out of your workout with its easy to follow structure, variation of exercises, and balanced muscle growth.
What are the 5 intensity levels?
The 5 intensity levels refer to the National Advisory Council on Physical Activity and Exercise’s (NACPAE) 2005 physical activity guidelines, which are widely adopted among health professionals. The levels are listed as Light, Moderate, Vigorous, Intense, and Maximal.
Generally, the categories are based on the amount of energy that is expended by a person engaging in the physical activity.
Light Intensity: Light physical activity is when a person burns around 2-3 METs (Metabolic Equivalent of Task). This could include activities such as light walking or gentle cycling.
Moderate Intensity: Moderate physical activity utilizes 3-6 METs and could include swimming, jogging, or aerobics classes.
Vigorous Intensity: Vigorous physical activity uses more than 6 METs and requires more intense exercise. Running, HIIT (high-intensity interval training), and competitive sports would fall into this category.
Intense Intensity: Intense physical activity requires more than 9 METs and is recommended for those with a high level of fitness that can engage in high-intensity exercises, such as sprinting and heavy weight lifting.
Maximal Intensity: Maximal physical activity utilizes the most energy and is the most physically demanding form of exercise. This type of activity is usually NOT recommended for the general public as it can cause a significant physical stress on the body.
Examples include long-distance racing or power lifting competition.