Tango-Tiger

Songkran this year, although the planned trip will fail Do not let the long holidays go to waste. Take this opportunity to get in shape as a new person by exercising at home. Without using equipment

Exercise program that joker gaming brings today. It is a bodyweight pose that helps strengthen the body. Suitable for beginners There are a total of 6 moves: Squat, Jumping Jack, Tricep Dip, Push-Up, Lunge and Plank.

It is suggested that the program should exercise 3 days a week or every other day. And can adjust the concentration The rest period can be according to the fitness level of the body.

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

For the program, the 6 exercises are as follows

Warm up for 5-10 minutes
Squat 12 reps, 10 sets.
Jumping Jack 30 times
Tricep Dip 10-12 times
10-12 push-ups
Lunge 20 times per side
Plank 30-60 seconds
Cool Down and Stretch
Once you've completed all 6 moves, rest for 30 seconds and repeat this exercise 3 times.

Squat 12 reps, 10 sets.
Stand with feet shoulder-width apart. By putting your weight on the heel Contract your abdomen as you squat. Do a squat, keeping your back straight. Squat until your thighs are parallel to the floor. Then exhale Contracting the buttocks Before stretching the legs in a 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 hands down to your sides, then jump and hit. And come back to stand in the same position by doing fast 30 times, which will help the respiratory system. And helps to warm up the body

Tricep Dip 10-12 times
Stand with your back to the bench or chair. Place your palms on the front edge of the bench. Bend your legs so your heels stick to the floor. And separate the legs to the width of the body, then slowly bend the elbows lower the body until the upper arm parallel to the floor Then exhale And stretch the arms back to the starting position This position will help exercise the muscles of the back, arms.

10-12 push-ups
Lie down on your stomach to prepare for push-ups. With legs close together Place your palms in front of you out. Then bend your elbows at a 90-degree angle, contract your abdomen, exhale and push your torso up until your arms are straight and your back is upright. And muscles behind the arms