5 exercise for beginners

 Friends, today we will talk about five such exercises that will help you to keep fit. It has often been seen that people want to keep themselves fit, but they are unable to go to the gym, due to lack of time or any other reason. It is not necessary to go to the gym to stay fit, if people do regular workouts at home, then they can stay fit. You just have to give 1 hour in the morning or evening, friends, today we will talk about some special exercises who keep you fit so let's start friends 

1. Knee pushup: If you are a beginner and your strength is not much developed then you start with a knee pushup. knee pushup is good for beginners. In the knee pushup, Knee on the ground. And do pushup.

In this pushup, you can easily make your chest broad. If you do this pushup your strength become increases especially for a beginner. Please do this pushup according to your strength.

2. Simple pushup:  When you get strength from knee push-ups, then you should do simple push ups. This push-up makes your shoulder triceps biceps full-body workouts. Initially, you should add 3 sets of 10 10 then Apply later according to your ability 

warm-up to loosen hands, shoulder, wrist before doing push-ups. Then start the push-up.

For push-ups, keep the hands on the floor slightly wider than the shoulders. Keep the legs straight towards the back and put the weight on the toes of the hands and fingers of the feet.

3. Dive bomber(Rammurti)

This is traditional pushup of India .This is a full body workout primary target lower back ,shoulder and chest.

Steps of dive bomber

1.Start with your hand and feet on the ground.

2. Feet spread and your lower body be up.

3.Start going down and come back    

Benefits of  Dive bomber

1. Make the body extremely powerful

2.This exercise makes your shoulder very strong.

3.Flexibility increase.

4.build up the muscles and it also strengthens bones.

5. Internal power increases.

4. Plank:

 1. To do the planks correctly (How to Do a Plank), first, come into the pushup position. 

2. After this, bring the weight of the body on the arms.

3. Make sure that the hips are down instead of upwards.

4. The whole body should be in a straight line.

5. You can also make changes in planks, such as lifting the hips or with the legs in and out. 

5. Downward Dog: This aasan or pose is best for weight loss. If you do this daily your weight loss problem can be fixed.

Some other benefits:

1. This asana gives energy to the body and refreshes you.

2.Provides peace and is very beneficial in headache, sleeplessness, fatigue etc.

3. Flexibility increase

4. Help in height increase (below 20)