How should I start strength exercises?

Here are three exercises that require no equipment and will get you started. Squat: Strengthens hips, thighs, and buttocks Squat 10 times, rest for one minute, and then squat another 10 times. Stand in front of a sturdy chair.

Your legs are hip-width apart, and your arms are both directly out in front of you. Bend your knees as you slowly lower your buttocks toward the chair, counting to four before you touch the chair. (If you find it difficult at first, put a pillow or two on the chair).

Pause while sitting there and then slowly rise back to a standing position. Keep your knees from coming in front of your ankles (not reaching too far in front, which puts pressure on your knee joints) and your back straight. Wall push-up: Strengthens arms, shoulders, and chest Do 10, rest for a minute, and then do 10 more.

Stand facing a wall, a little farther than an arm's distance away. Lean forward with your arms straight out (shoulder height) and flatten your palms against the wall. Bend your elbows as you lower your upper body toward the wall in a slow, controlled motion as you count to four.

Keep your feet planted. Pause and then slowly push yourself back, counting to four. Don't lock your elbows or arch your back.

Toe stand: Strengthens calves and ankles and helps with balance Do 10 toe stands, rest for a minute, and then do 10 more. Stand with your feet shoulder-width apart, facing a chair or a counter. You may touch the chair or the counter lightly for balance; don't lean on it.

Slowly push up onto the balls of your feet as you count to four. Hold this position for two to four seconds. Slowly lower your heels back to the floor, counting to four.

(An advanced move is to do this exercise on a staircase, letting your heels hang over the edge of the stair. After the toe stand, let your heels come down lower than the balls of your feet).

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