10 Exercises

Presented by: Ruby Jane

Sebuguero
Push up
 Apush-upis a commoncalisthenicsexercise
performed in aprone positionby raising and
lowering the body using the arms. Push-ups
exercise thepectoralmuscles,triceps, and
anteriordeltoids, with ancillary benefits to
the rest of the deltoids,serratus anterior,
coracobrachialisand the midsection as a
whole. Push-ups are a basic exercise used in
civilian athletic training orphysical education
and commonly inmilitary physical training.
They are also a common form ofpunishment
used in the military, school sport, or in some
martial artsdisciplines.
Leg Raise
 Theleg raiseis astrength training
exercise which targets theiliopsoas
(the interiorhip flexors). Because
theabdominal musclesare used
isometricallyto stabilize the body
during the motion, leg raises are also
often used to strengthen therectus
abdominis muscleand theinternal
andexternaloblique muscles
Bend
 Life and sports require strength and
flexibility: lifting, reaching, turning
and bending move you through your
day and keep you in the game.
Bending exercises improve flexibility
by stretching and opening tight areas
of the body and by leveraging body
weight to strengthen muscles and
joints. Use bending exercises in your
fitness routine, but select them with
care to experience their benefits and
avoid injury.
Hip Thrust
 The Hip Thrust is a glute exercise designed to
improve your strength, speed and power by
teaching optimal hip extension. What is "optimal
hip extension," and why should you care about
it? It's all about the power in your glutes, which
are among the most powerful muscles in your
body. The glutes are designed to extend the hip
or pull the leg behind the body. If your glutes are
underdeveloped, your speed, power and
strength are all compromised. That means you'll
have weaker Squats and Deadlifts as well as
slower 40-Yard Dash times and lower vertical
jumps than you could have otherwise.
Side Crunches
 Crunches chiefly serve to tone,
define and strengthen the abdominal
-- or core -- muscles. As such, this
exercise squarely targets the rectus
abdominis -- the two parallel muscles
that run down the abdomen -- and
the transverse abdominis, an inner
layer of stomach muscles that help
stabilize the spine. Crunches also
engage the obliques, the muscles
that run down the sides of the torso,
as synergists.
Squat
 Muscle burns fat. More muscle burns
more fat. Being efficient at packing
on muscle mass, the squat is a highly
effective way to burn more fat. The
more muscle you have on your
frame, the more calories you will
burn during training and at rest. If
you want to get lean, stick to the big
compound lifts namely the squat.
Donkey Kick
 donkey kicks variants work on the
leg and hip muscles, giving you a
firmer and stronger buttock. Make
these a part of your daily workout
routine and flaunt your newfound
curves! Thus, enjoy the amazing
benefits of donkey kicks!
Curl up
 Curlups are an effective way to strengthen
the muscles of your abdomen, specifically
the rectus abdominis -- the muscle that
forms the infamous six-pack. Adding a twist
to the standard curlup will also target the
oblique muscles on the sides of your
abdomen. Strong abdominal muscles not
only look better, but they also provide more
stability for your entire trunk. You can really
strengthen these muscles by holding a
weight plate or a medicine ball above your
chest as you perform your curlup workout.
Jumping Jacks
 Jumping jacks provide a full-body workout.
You move all of your large muscle groups.
Breathe deeply to engage your core so that
you target your abdominal muscles as well.
You can modify jumping jacks to make
them a more intense muscle-building
activity. After jumping with your feet wide,
instead of returning to a standing position,
assume a deep squat to target your calf,
thigh, gluteal and abdominal muscles. Keep
your pace as brisk as possible to maintain
the aerobic benefits of doing jumping jacks.
Jogging
 Jogging or running is a popular form
of physical activity. About one in five
Australians try running (or jogging) at
some stage in their life. Running is
an appealing exercise because it
doesn't cost a lot to take part and
you can run at any time that suits
you.
Thanks for watching

Submitted to: Mr. Bradley Loo