The simple exercises and key points
1) Squats (Thighs & Buttocks)
- Stand with your feet hip-width apart
- Weight slightly to the back with your chest open
- Put or stretch your hands forward for balance
- Do not let your knees pass your toes
2) Push Ups (Chest, Shoulders & Arms)
- Start from a normal wide-grip push up position, spread your hand wider than your shoulders
- Use your arms, with engaged core, to bring yourself down
- As close to the floor but not lying on the floor, and then push yourself back up to the starting position
2a) Modified Push Ups (Chest, Shoulders & Arms)
- Lie on your stomach with your knees on the floor. Your feet may be either crossed or just place it on the floor. Whichever you feel more comfortable
- Place your palm on the floor just slightly above your shoulders. Your face look straight to the floor
- Use your palms to bring yourself up, you will be balanced on your palms and knee. Do not lock your elbows
- Bend your elbows and lower your entire body all at once, as low as you can, but not lying on the floor, and slowly straighten your elbows back to the balance position
3) Tricep Dips (Triceps)
- Sit on the edge of the chair with your legs together. (Slightly apart if need to)
- Place your hands at the edge of the chair or beside your thigh
- Bend your elbows 90 degrees and lower yourself towards the floor
- Straighten your hand as your raise your body back to the starting position
4) Plank (Abs, Shoulders, Chest, & Thighs)
- Lie down on the floor with your elbows bend and on the floor just parallel to your shoulders
- On your toes and bring your body up with balance. No sagging body or raised buttocks.
- Focus on keeping your torso/body straight
Looks simple, sound simple & I'm sure you can do it.
Each exercises do about 15 reps each for 2 rounds, and plank for at least 30 seconds.
Happy Chinese New Year & Happy Holidays
Sources: realsimple, menfitness, fitnessmagazine
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