We need to be strong for normal life. You may have to step down from the fifteenth floor, because you have a problem with the elevator provided on the service every day, you may have to run away from the hijackers or assassins, if necessary, you might have to use the power of your hand in a difficult task, but if you are physically weak, your hands and feet If you're not strong, then you can never do it. If you try, they will be seriously injured. And to be protected from these, you will have to exercise regularly in a small way.

There is a need to exercise routinely in preventing diseases regularly. According to experts of the University of South Carolina, due to the amount of exercise every day, the average number of minor diseases, including common cold and respiratory problems, decreases by almost twenty percent.

 With these thoughts, we will discuss four easy exercises based on experts opinion.

1.Push-up:

 “If I could only do one exercise for the rest of my life, it would be the push-up.” 

 Said the certified health and fitness trainer Sarah Klein. Almost every fitness activist in the world will say the same thing. Because push-up is an exercise that can be done at any age, anywhere, any situation. Push-up is one of the few workout mentioned in the fitness dictionary as 'exercise of strength'. Its triumph from military excercises to school / college sports, martial arts, athletic workouts, in every place.

 Push-up's role in bisep, triceps, four arms, grip, upper body masal, back and upper body muscles, and bone strengthening is remarkable. Although primarily the traditional push-up acts as Arm, Chest, Shhereer's workout. But in a variety of ways, the push-up can be used for modifiers.

 Such as:

•  Wide-Grip, Clapper, and Atomic Push-Up for Chest
•  Heart-shaped and Narrow-grip push-ups for triceps.
•  Single-Leg and Fit-Elevated Push-Up as the Upper Body Core Workout
•  Spider-Man and T Push-Up as the whole body core workout.
•  Pike push-up for the shoeers.

 There are also many types of pushups. Many fitness trainers design push-ups depending on the size of the client's body shape.

 

2.Sit-up:

 Its role is to make the abdominal muscles strong, strong, fatless, and to make a well-arranged shape.

 There are various types of sit-ups in addition to standard conditioning just 'traditional carriage' like pushups. For example, weighted carnations, reverse carnations, rise leg carnages, switch ball carnations etc.

 Although the situp is beneficial, there is a possibility of lower back injuries if this workout does not work properly.

 

3. Jump-rope workout

To reduce the side fat fiber, the gymnasiums are always said to jump off the rope. Early in the morning, it can burn up to ten calories per minute, through this workout. If you are skilled at the work, you can easily burn up to 200 calories in ten minutes. You can spend time in this exercise any time of day because it can be done in small places.

 The rope used in the rope is very easy to make in the house. However, it is better to buy from the market because of the advantage of the grip to get cheaper and better. If you have jumped the rope, you can also take the running scales as a warning to avoid minor injuries. In the first case, you can increase the set number and time by continuing with five, three, two minutes and ten minutes in three sets.

 

4.Running

In 2002, according to a survey titled 'Relationship Between Physical Activity and Cancer Risk', the risk of breast, colon, prostate, and lung cancer decreased by forty to seventy percent due to the body's sweating.

 Not only that, for thirty-six years, a specialist named Danis, and his team, examined over twenty thousand women and men, the life span increased from five to six years because of the daily run.  Another survey of Harvard School of Public Health in 2002 said that due to an hour's run of week, the amount of heart disease and blood pressure decreased by about forty-five percent. For the release of diabetes also, the role of racing to strengthen the bone and muscle and to improve the immune system is remarkable 

But while running, some issues should be kept in mind. Especially in the selection of running places, it is necessary to be cautious. We should choose a place that is not park or extra traffic. This helps to prevent various accidents. Apart from dehydration, it is important to use good and comfortable shoes to avoid bottle bottles while avoiding ankle injuries while running for release.

 

References

•   active.com/running/articles/6-benefits-of-running
•  livestrong.com/slideshow/1011363-21-situp-variations-wont-totally-hate/#slide=4
•  huffingtonpost.com/2014/08/28/how-to-do-a-pushup_n_5716563.html
•  nsmi.org.uk/articles/injury-prevention/warming-up.html