6 Months with 6 Exercises This Movement Can Be Powerful, Easy and Tool-Free!

In a healthy body, there is a strong soul, that is to say. Facing the uncertain transition season and various diseases in the future, training the body is the main requirement.

In addition to preventing disease, a fit and full body can boost your charisma.

Of course, one option to get into shape is to sign up for a gym. There, too, there are personal trainers who can help you get your ideal body.

If you don’t want to spend money going to the gym, you can really shape your body at home with these simple exercises. Two things are most important in doing these exercises: “tempo” and “focus.”

Squat

If you want to work your lower body, from waist to toe, squats are the answer. Want more challenge? Hold a book or bottle filled with water to add weight to your body.

Proper squats will strengthen the gluteus (buttocks), quadriceps, and hamstring muscles.

Then, are the squats you do appropriate? Don’t be shy if you haven’t. Here are the correct squat standards:

Make sure your feet and shoulders are parallel.
Extend your arms forward, it will look like they are aligned or not. Or, you can also put your hands behind your head.
Bend your knees and lower your buttocks and waist as low as possible (but don’t go too low). Keep your chest bloated and your back straight!
Resting on your heels, push yourself back into the starting position.
Do 10 times in 2-3 sets.
The key to the correct squat is the weight resting on the heels.

Crunch

You could say this is a sit-up or a crunch, their principle and purpose remain the same: tighten the abdominal muscles (abdomen). You crave a six pack belly?

If so, let’s start now! Here are the steps:

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Lie on your back and bend your knees.
Place your hands behind your head or cross them across your chest.
Raise YOUR SHOULDERS so that they are facing the ceiling and hold for a few seconds. As you lift, exhale and tighten your stomach.
Inhale and slowly, return to the starting position. Remember, P-E-R-L-A-H-A-N.
Do 10 times in 2-3 sets.
In the first step, you can do this on the bed or on the carpet to make it more comfortable. Try not to be on the floor.

Then, why do we emphasize point 3? Because most people lift their backs too. This is not good because it can strain your back.

  1. Push Ups

Do you often do push-ups at home? Or, maybe at work? Oh? Do you rarely or never do push-ups when you’re free?

It does not matter. But, maybe if you want strong arms like Joe Taslim or Iko Uwais, it’s time to consider push-ups into your daily life.

Push-ups train the chest, shoulder, triceps, and LPHC (Lumbo-Pelvic Hip Complex) muscles. It’s no coincidence that we put push-ups in the middle of the list because this one exercise is so important! Without further ado, here’s how:


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Rest on your hands and make them slightly wider. You can close your legs or slightly open your legs.
Bend your elbows and lower your chest until it almost touches the floor.
Lift your chest back. As you descend and ascend, tighten your abs and gluteus muscles.
Do 10 times in 2-3 sets.
If the prone position is too difficult, then you can do it while standing near the wall with the same steps.