5 exercises for excellent fitness and health

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Muscles about the good physical condition are one of the factors that affect the health image. Experts have long been familiar with the beneficial effects of daily exercise on the human body. Still, they agree that all those who think that exercise has a lot of magic are mistaken. . The rule is straightforward, the more you invest, the more you get. No effect comes by itself.

This does not mean that you have to spend empty hours stretching and stretching weights in fitness centers, but it does mean that you have to exercise properly, smartly, and use the time you have set aside for physical activity in the most efficient way. In this article, we will try to give you a brief overview of the best and most effective ways to exercise easily and daily according to our experts’ recommendations.

Fast walking active muscles

Fast walking
Fast walking

Fast walking is one of the most modern sports activities at the moment. As a form of sports recreation, brisk walking is one of the cardiovascular system exercises that “strengthens the heart,” stimulates circulation, relieves stress, and melts fat deposits. Regardless of age and whether or not we have played sports before, it can enable us to achieve satisfactory physical and mental conditions. Walking fast is an activity you can do anywhere, anytime, and all you need is a comfortable pair of sneakers, and that’s it. This type of recreation has a beneficial effect on the body in several ways.

It strengthens the heart, makes your blood vessels more elastic and resilient, maintains normal blood pressure, and can lower blood cholesterol levels (if performed regularly). It also encourages the work of so-called. “Muscle pumps” stimulates circulation in the legs and thus prevent changes such as varicose veins, ruptured capillaries, swelling of the legs. It also has a preventive effect on osteoporosis development because by increasing the pressure on the bones, the deposition of calcium in them also increases, thus strengthening the bones. It will relax you, relax you, protect you from the destructive effects of everyday stress and make you generally more satisfied.

Of course, this is not about walking when shopping, but about “walking,” walking at a brisk pace and a certain technique, or real training. So, for walking to give results, you have to move fast, as if in a hurry. Start with shorter walks and gradually extend the travel time, according to your abilities. Beginners should initially walk fast for 5 to 10 minutes and gradually extend to a minimum of 30 minutes. It would be best to walk three to four times a week. Fast walking is a great choice for all those who cannot play any other sport due to being overweight and those who do a sedentary job.


The main advantage of squats is that by doing them, you strengthen and keep tense more muscle groups, primarily the quadriceps, the muscles of the backbox, and the gluteal muscle group. Very often, one of the causes of knee pain can be, especially if it occurs when walking down the stairs, weakness of the quadriceps muscles. So strengthening that muscle can help but also prevent knee pain. Squats are performed correctly as follows (can be without dumbbells):

1. Stand firmly on the ground and receive dumbbells in both hands. The feet are shoulder-width apart, and the knees are slightly bent.
2. inhale, lower yourself into a squat, making sure that your knees do not cross the plane of your toes (imagine that you want to sit on a chair instead of pushing your knees forward), lower yourself until you reach a maximum of 90º in your knees; exhale back to the starting position.
3. Repeat 8-12 times

Step forward

Stepping forward with your legs is like squats, a very effective exercise because it loads all the important muscle groups of the lower half of the body. The step imitates gait in a way, but it is still a bit more intense exercise. They consider it of better quality than squats. In addition to strengthening more muscle groups, the literature states that it can also improve balance. It should be performed as follows:

1. step forward with one foot keeping the spine in a neutral position; stretch your back leg, lift it to your toes, and place a barbell with a weight on your shoulders (weight is an option and is not recommended for beginners).

2. squat down, making sure the direction of movement is down, not forward, bending both legs simultaneously. 3.repeat the exercise 10 times, take a break, and do the second set with the other leg forward

Push ups

If done correctly, push-ups strengthen the chest muscles, shoulder girdle muscles, triceps and can (in the heavier version) strengthen all the torso muscles. They can be done by anyone, regardless of fitness. However, if your main physical activity is to switch from one bed to another, it is recommended to start with the “light” version, i.e., you can start pushing off from an elevated surface, e.g., from the height of the desk, to then move to chair level all the way to floor level.

Here’s how to do the perfect push-ups:

1. position yourself in a push-up position so that your palms are slightly wider than your shoulders and your body is straight; place your toes or knees on the floor; you can modify the push-up by getting down on your knees (lighter shape); keep the gluteal and abdominal muscles tense

2. lower yourself into a push-up so that your elbows are slightly extended and your chest is towards the floor; keep the body straight throughout the exercise

If you are already a professional and push-ups in this way are too easy for you, you can try a heavier version by doing them with one hand raised in the air to the side in the so-called. T position your balance on the remaining 3 extremities.


Classic sit-ups are performed correctly by lying on a mat with your feet, back, and head on the ground resisting only with your toes. You start the exercise by lifting yourself off the ground so that the head moves, then the neck, shoulders, and finally the torso. Be careful not to protrude your chin and neck (cervical spine) in front of the rest of your body, do not hold your breath, keep your hands behind your head so that your elbows are out of sight.

Abdominals are perfect for strengthening the abdominal muscles. Still, if they are not performed correctly, primarily if you bend your back too much, they can lead to the opposite effect, i.e., weakening the abdominal muscles. Some experts recommend doing sit-ups with the legs raised off the ground and flexed at the knee joint, arguing that the stronger and more limited effect of such an exercises exclusively on the abdominal muscles.

You should certainly bear in mind that for straight abdominal muscles, in addition to the abs, proper nutrition should be taken into account, not allowing the accumulation of fat that (especially in men) tends to accumulate in the abdominal area.


Finally, you should emphasize that these five exercises are a perfect way to keep your fitness at a more than satisfactory level with a little will, time and effort if performed 3-4 times a week. However, we emphasize that it is essential to use the correct technique to get the desired effect. Otherwise, there is a possibility that the effect will be absent, but such exercises may do you more harm than good. Therefore, it would be a good idea, especially if you are a beginner, to consult an expert before exercising, who will advise you in the right way.



Miko Lamberto

Ja sam nutricionista sa 10 godina iskustva, neke od svojih zapažanja sam preneo u naš blog. Za najnovije vesti i informacije o prirodi i pridonom lečenju nas pratite.

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