How to exercise and become a new person in 7 days

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How to exercise and become a new person in 7 days. The exercise program that Tonkit360 brings to you today This is a bodyweight move that will help build strength in the body. suitable for beginners There are 6 moves in total: Squat, Jumping Jack, Tricep Dip, Push-Up, Lunge and Plank. 

by website It is recommend that such programs should exercise 3 days a week or every other day. and can adjust the concentration The rest period is based on your fitness level.

For the next 2 days, switch to cardio exercises such as running, brisk walking, and cycling to focus on strengthening the heart muscles and lungs.

For the 6 exercise programs, they are as follows:

  • Warm up for 5-10 minutes. 
  • Squats 12 times, 10 sets
  • Jumping Jack 30 times
  • 10-12 tricep dips
  • Push-ups 10-12 times
  • Lunges 20 times each side
  • Planks 30-60 seconds
  • Cool Down and Stretch
  • After completing all 6 moves, rest 30 seconds and repeat 3 times in total.

Squats 12 times, 10 sets

Stand with your feet shoulder-width apart. by putting weight on the heel Tighten your abs as you squat, making sure your back is straight and not arched. Lower yourself until your thighs are parallel to the floor. then exhale tense buttocks before stretching legs in a straight standing position This position will help to tighten the hip muscles. and muscles behind the thighs

Jumping Jack 30 times

Stand with your feet together and your hands by your sides, then do a jump slap. And come back to stand in the original position by doing 30 times quickly, which will help with the respiratory system. and helps the body warm up

10-12 tricep dips

Stand with your back to a bench or chair. Place your palms on the front edge of the bench. Bend your legs so that your heels touch the floor. And spread the legs to the same width as the body, then slowly bend the elbows and lower the body until the upper arms are parallel to the floor. then exhale and straighten your arms back to the starting position. This pose will help exercise the triceps muscles.

Planks 30-60 seconds

Start with push-ups. But to change the position of the palm. from the side of the chest to be placed under the shoulders instead Then straighten your arms. As for the legs, straighten the feet close together. Try to balance on your palms and feet for 30-60 seconds. This move will work your abs, lower back, chest and shoulders.