If we have a healthy diet and regular exercise, we will get sick less. Recent studies have shown that people who exercise regularly live longer. Exercise improves blood circulation and is very beneficial for bone health. We have many types of exercise. In this article, we want to introduce sports that are very comfortable and easy. Can you guess a exercise that It can be easily done at home?
What Are The Top 10 Exercises in TOP10IQ helps you to know about these exercises. If you are really interested in learning these exercises, don’t miss this article.
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10. Burpees
Burpees is an endurance sport that our muscles are heavily involved. Burpees is a challenging sport that have an effect on improving heart health. Burpees exercise includes a push-up and a jump in the air.
The benefits of burpees:
- Burn calories
- All the muscles of the body are involved
- It is a useful exercise for heart health.
- Burn fat
- Easy to do
- Don’t need special equipment
- Lower the risk of heart disease
- Improve brain function
How we should do this exercise?
This exercise is very easy. This exercise has a five steps. You can do it with watching Body movements.
- Squat
- Kick feet back
- Push up
- Return to squat
- Stand and end with jumps
9. Glute bridge
This sport does not require special equipment. Doing this exercise strengthens the leg muscles and reduces back pain. It effects the gluteal muscles. Glute bridge is a simple and daily exercise that you can have it in your schedule. this is one of great exercises in TOP10IQ.
The benefits of glute bridge:
- Reduce back and knee pain
- Being stronger to do squat
- Improve our leg strength
To do this exercise:
This exercise has two simple movements. It is very simple and comfortable exercis that we can do in any condition.
8. Glute bridge
Side Plank is suitable for strengthening abdominal muscles and burning abdominal fat. This exercise is very suitable for stabilizing body muscles. This exercise helps you keep your weight in balance because of this it is one of the most popular exercise in TOP10IQ.
Although Plank is very popular and a bit hard for beginners and athletes, but most of the people think side planks is more challenging. this sport, it is a little more difficult because you need to maintain balance with one side of your body.
Benefits of this exercise:
- Improve your balance
- Strength your back
- Make your muscles stronger
- Protect spine
7. Dumbbell rows
Having a muscular and beautiful body requires all muscles to be equally involved and strengthened. Because of this approach we need a exercise to work on arms. Dumbell rows is a exercise that strength the most of muscles specially arms.
Steps of dumbbell rows
- Set your back in a proper position
- Start the row movement
- Reduce the weight
The benefits
- Improve your health and body
- Make your back stronger
- Strength your arms and biceps
- Shoulder tightening
6. Single-legs deadlifts
This exercise is one of the most practical and powerful exercises and one of the top ten exercises. Single-legs deadlifts This is very effective for strengthening the spine. This sport should be learned in a basic way to prevent some injury.
This exercise increases strength and mobility, so it improves metabolism of the body.
Steps of single-legs deadlifts
- Stand on your legs
- Move your hips back and move your trunk forward
- Find a position parallel to your neck
- Move up.
This exercise has a great benefits to your body, here we have some of these benefis:
- Improve balance
- Increases the strength of one half of the body
- Improves body symmetry
5. Over dumbbell presses
This exercise focuses on the hand and shoulder muscles. If you like strong arms, this exercise is suitable for you. For doing this exercise, the body shape must be in its ideal position.
This exercise doesn’t belong to special groups beginners and professionals can easily do it. Over dumbbell presses is also useful for maintaining balance.
This exercise focus on the triceps and shoulders and distributes the weight of evenly on both sides of the body.
Benefits:
- Effective for body symmetry
- Boost body strength
- Improve physical fitness
- Increase physical resistance
- Performs multi-sport
4. Squats
Squat is very effective in burning calories.it is one of top ten exercises that its very common for an athletes. In the list TOP10IQ we can not deny influence of this one!
The squat movement makes several muscles to interact with each other at the same time. squat make our muscles stronger.
Benefits of squats
- Reduce the risk of injury
- Your muscles become stronger
- Burn calories
- You can do it anywhere
- Easy to do
- Increase your motivation
How we can do this exercise?
The steps of this exercise is really easy. You can do it any where. It increases your physical and mental health and physical fitness.
3. Pushups
This exercise increases the strength of the upper body muscles and midsection. For doing this exercise body must be parallel to the surface. beginners and professionals can do this exercise.
Pushups depends on upper body strength and its very common and popular for athletes. Because of specific features this exercise is in a list of top ten exercises.
Benefits of pushups:
- Increase physical resistance
- Increase flexibility
- Increase shoulder resistance
- Burning calories
- Increase balance
2. Lunges
Lunge is an exercise for strengthening the lower body muscles. This exercise strengthens the muscles enough, so that wouldn’t have health trouble.
This exercise involves the biceps and triceps muscles and have a good results on body.
The muscles that contract and expand in this exercise play an important role in our daily movements , so this movements let this exercise in top ten exercises.
How to do this exercise
- Spread your feet shoulder width apart
- Take a step forward
- Bend your knees 90 degrees
Now we want to get better information about this exercise. What benefits this exercise have on human’s body?
- Weight Loss
- Strength balance
1. Planks
This exercise have different models and it is very common for all people. Plank involves all muscles of body. Different types of planks are used for people from beginners to professionals to boost their body and health. According to the studies, plank exercise can be very effective for health and prevent many disease.
Here we have some examples of plankes:
- Knee plank
- Straight-arm knee plank
- Forearm plank
- Straight-arm (full) plank
- Forearm to full plank
- Side plank on forearm
Conclusion
So you do it!
In this article we describe top ten exercises that are very efficient. These kinds of exercises are very easy and you can start them. these Exercises not only build your body but also help to improve your mental health.
In order to this article, Which of these exercises is essential for you? Write your reason.
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