Feb 3
seen from China
seen from Malaysia
seen from United Kingdom
seen from Yemen
seen from Malaysia
seen from United States
seen from China
seen from Thailand
seen from China
seen from China
seen from Canada
seen from Thailand
seen from T1
seen from United Kingdom
seen from United States
seen from Malaysia
seen from Malaysia
seen from China
seen from France
seen from China
Enhance pronunciation and fluency with these 7 speech exercises. No tools needed—just practice from the comfort of your home!
10 Beginner Home Workouts to Kickstart Your Fitness Journey
Starting a fitness journey can feel daunting, especially if you’re planning to work out at home. The good news? You don’t need a fancy gym or expensive equipment to get started. These beginner-friendly home workouts will help you build strength, improve endurance, and boost your overall health—no matter where you are. Let’s dive in! 1. Bodyweight Squats: Build Lower Body Strength Bodyweight squats are a fantastic way to target your glutes, quads, and hamstrings while improving your overall mobility. Keep your feet shoulder-width apart, chest lifted, and back straight. Lower yourself as if sitting in an imaginary chair, then rise back up. Start with 3 sets of 10-12 reps. Not only will squats help you strengthen your legs, but they also engage your core, making them a full-body powerhouse.
2. Push-Ups: Strengthen Your Upper Body Push-ups are a tried-and-true classic for building chest, shoulder, and tricep strength. Beginners can start with knee push-ups or incline push-ups (using a sturdy chair or countertop). Place your hands shoulder-width apart, lower your chest toward the floor, and push back up. Aim for 3 sets of 8-10 reps. This move will also challenge your core stability as you maintain proper form. Imagine: A cozy living room setting with a coffee table moved aside, revealing a clear workout space. A person is in a push-up position, focusing intensely, with motivational quotes pinned on a nearby wall. 3. Plank Holds: Fire Up Your Core Planks are a simple yet highly effective core exercise. Start in a push-up position, then lower your weight onto your forearms. Keep your body in a straight line from head to heels. Hold the position for 20-30 seconds, gradually increasing your time as you build strength. This exercise will improve posture, stability, and overall core strength. Imagine: A peaceful home gym setup with a soft mat, a timer on the floor, and a serene vibe. Someone holding a plank with a determined expression, while a motivational poster hangs in the background. 4. Glute Bridges: Strengthen Your Backside Glute bridges are ideal for activating your glutes and strengthening your lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeeze your glutes at the top, then slowly lower back down. Perform 3 sets of 12-15 reps. This low-impact move is great for anyone looking to improve their hip stability and posture. Imagine: A modern bedroom with a soft area rug and warm lighting. A person lies on their back, lifting their hips into a glute bridge, with a water bottle and towel placed nearby. 5. Jumping Jacks: Boost Cardiovascular Health Jumping jacks are an easy way to get your heart rate up and improve cardiovascular endurance. Start with your feet together and hands at your sides. Jump while spreading your legs and raising your arms overhead, then return to the starting position. Do this for 30 seconds to 1 minute. This move doubles as a great warm-up to kick off your workout session. Imagine: A cheerful home space with bright colors and upbeat energy. A person mid-jump, arms and legs fully extended, with a fun workout playlist playing in the background. 6. Chair Dips: Tone Your Triceps Chair dips are perfect for sculpting your arms. Sit on the edge of a sturdy chair, place your hands beside your hips, and walk your feet forward. Lower your body by bending your elbows, then push back up to the starting position. Try 3 sets of 8-12 reps. You’ll feel the burn in your triceps while engaging your shoulders and chest. Imagine: A minimalist kitchen or dining area with a sturdy wooden chair in focus. Someone performing dips with concentration, sunlight streaming in through a nearby window. 7. Mountain Climbers: Full-Body Cardio Burn Mountain climbers are an excellent way to combine cardio with core work. Start in a high plank position, then drive one knee toward your chest, alternating legs quickly as if you’re "climbing" a mountain. Do this for 20-30 seconds at a controlled pace. This dynamic move will get your heart pumping while strengthening your abs and shoulders. Imagine: A sleek home gym with an energetic vibe. A person in a high plank position, rapidly alternating legs, with a water bottle and towel in the corner. 8. Wall Sits: Challenge Your Endurance Wall sits may look simple, but they pack a punch. Stand with your back against a wall and slide down until your thighs are parallel to the floor. Hold this position for 20-30 seconds, and gradually increase the time as your endurance improves. This exercise targets your quads and helps build mental toughness. Imagine: A stylish home office with a clean, modern design. Someone leaning against a white wall in a wall sit position, with a framed motivational quote ("Stronger Every Day") visible above. 9. High Knees: Improve Agility and Stamina High knees are a fun way to boost your agility while working your core and legs. Run in place while lifting your knees as high as possible, swinging your arms for added intensity. Go for 20-30 seconds and repeat 3 times. This move is great for quick bursts of cardio and adding variety to your workout. Imagine: A vibrant living room setup with colorful throw pillows and an open space. A person in mid-motion, knees high, looking focused and energized. 10. Standing Overhead Reach: Stretch and Cool Down After all that hard work, a good stretch is essential. Stand tall and slowly reach your arms overhead, elongating your spine. Hold the stretch for 15-20 seconds, breathing deeply. This move helps improve flexibility and relaxes your muscles. End your session on a calm note, feeling refreshed and accomplished. Imagine: A tranquil home space with soft lighting, a yoga mat, and a gentle breeze coming through an open window. A person in a tall, overhead stretch, soaking in the peaceful atmosphere. Read the full article
At first look you think that this is an easy exercise, hmmm, well think again. This is a strength exercise for
Easy Exercises for Daily Workouts to Boost Fitness | NDA, Army, Navy, Airforce at Manasa Defence Academy
Watch full video: https://youtu.be/1I2ks7WHM2A
At Manasa Defence Academy, we understand the importance of physical fitness in the defence sector. Our expert trainers have meticulously curated this daily workout routine to improve your stamina, strength, and overall fitness levels. These exercises are carefully structured to target various muscle groups, making them ideal for both men and women.
Our program offers a wide range of easy exercises suitable for beginners and fitness enthusiasts alike. Whether you are aiming to crack the NDA exam or looking to excel in the armed forces, our training program caters to everyone. From bodyweight exercises like push-ups, squats, and lunges to high-intensity cardio workouts such as running and cycling, our routine covers it all.
Increase your endurance and agility with our specially designed exercises that focus on functional fitness. These workouts aim to enhance your performance in activities like obstacle courses, long runs, and endurance tests. Our trainers will guide you through each exercise, ensuring proper form and technique to maximize results while minimizing the risk of injuries.
Join us at Manasa Defence Academy and embark on a journey towards achieving your fitness and career goals. Prepare yourself physically for the challenges that lie ahead, and gain the confidence necessary to ace the selection process of NDA, Army, Navy, or Airforce. Enrol now and get ready for a life-changing experience! Join Manasa Defence Academy's exclusive training program designed specifically for individuals aspiring to join NDA, Army, Navy, and Airforce.
Login: www.manasadefenceacademy.in
Call: 7799799221
What Happens to body when you exercise
Exercise and physical activity have numerous benefits for our bodies. From improved cardiovascular health to increased strength, regular exercise can have a positive impact on our physical and mental wellbeing. In this blog post, we will explore what happens to your body when you exercise and the many benefits of regular physical activity. We’ll discuss how exercise helps with weight loss, increases energy levels, and improves overall health. So, read on to find out more about the amazing benefits of regular exercise!
Click here to read the full article.
Benefits of Exercises and physical activity have numerous benefits for our bodies. From improved cardiovascular health to increased stren.
EASY EXERCISE Welcome to the #Fitness9to5Challenge Enjoy ONE MINUTE of Shoulder Shrugs and Circles during your commute to release tension in neck and shoulder muscles. . For more details on this exercise, click link in bio! ☝ . #easyexercises #selfcare #onlinechallenge #officeexercises #workplacewellness #shouldershrugs #neckpain #ExerciseOfTheDay #FitnessMotivation #wellnessjourney #LoveYourself #DoingItForMe #FitnessJourney #OfficeWorkout #Fitness9to5 #mindfulmoment #mindfulness #powerpause #takeabreak #pause #healthy9to5 #wellness9to5 #mindful9to5 #well9to5 #mindful https://www.instagram.com/p/BsqVhx5BJTB/?utm_source=ig_tumblr_share&igshid=1q94a2rvhdedd
Easy Exercises For Days You’re Feeling A Bit Off
Easy Exercises For Days You’re Feeling A Bit Off
Your body is simply unable to adapt to the rigors of exercise when you’re sick! However, all of us have days when we’re not sick, but also don’t feel inclined to have a serious workout. Here are some exercises for the days if you’re not feeling motivated.
Walking Walking engages every muscle in the body, and it’s one of the least strenuous exercises that you can put your body through. Walking at a…
View On WordPress