Fitness
Sport is one of the healthy and important practices to maintain a person’s health, as it maintains his safety. It also helps him carry out many activities and bear daily burdens without feeling tired. It contributes to obtaining a fit and healthy figure, in addition to increasing heart activity and protecting him from contracting many diseases. In this article, we will show you ways to increase physical fitness through exercise and by following many healthy habits.
Exercises to increase physical fitness
- Stretching and lying exercises: This is done by lying on the stomach, leaning on the elbows, and on the tips of the feet, then raising the stomach off the ground, and going up and down 15 times.
- Leg exercise: This is done by sleeping on one side, then raising the foot, keeping it straight, then lowering it, then repeating this exercise 10-15 times.
- Squat exercise: This is done by tightening the abdominal muscles, pushing the buttocks back, then bending the knees, lowering the body to a squat position, then leaving the hands on either side of the body, then stopping, going up, and repeating the exercise 10-15 times.
- Regular push-ups: This is done by lying on the ground, leaning on all four limbs, making sure to place the hands on the ground at a distance wider than shoulder width, while maintaining the uprightness of the body, and lowering the body until the chest touches the ground, then stopping briefly, and pushing the body once to the starting position, then repeating the exercise. 15-20 times.
- Jumping exercises: This is done by practicing jumping rope, which contributes to activating the heart muscle, and thus increasing the individual’s physical fitness.
- Back leg muscle exercises: This is done by lying on the stomach, then making the body straight, returning one of the legs back, leaving it tense, then raising one of the arms at the same time, while alternating between them.
- Plank exercises: This is done by lying on the ground, resting on the forearms, and holding this position for 20 seconds in order to strengthen the body’s muscles.
- Thigh exercises: This is done by standing, then raising the right thigh up so that the right knee touches the left elbow, while repeating the exercise for both feet.
- Jump lunge exercises: This is done by placing the hands on the thigh, then lunging forward by bending the knee, then raising the body up while keeping one foot back, sitting in the same position, then repeating it.
Read also:muscle strength
Tips to increase physical fitness
- Walking and standing while pulling up to reduce the load on the lower back area, in addition to improving the strength, especially in the lower areas.
- Lifting heavy weights, which contributes to strengthening the muscles, by gradually increasing the weights.
- Jumping and running, which contribute to burning fat accumulated in the body.
- Use stairs instead of elevators.
- Eat healthy foods that contain nuts, fruits, vegetables, and whole grains.
- Deep breathing for 20 minutes, as it contributes to relieving stress and thus getting rid of wrinkles and toxins in the body.
