When You want to get in shape the first thing you should pay attention to is making sure that your routine is efficient. You wish to get the most out of your workout, your want to maximize the results that you achieve. To do that you may want to incorporate five essential fitness exercises in your workout. You do not have to perform these every workout like most individuals would divide these into different days and time. You may want to start by following the rule of five, squat, lunge, push-up, pull-up, rotation. It will make all the difference in how you start if you continue, and the result you were expecting.
Squats are a simple exercise but often performed with reduced form. Here's how to do them correctly: Start with your feet hip distance apart. Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair. Your knees and lower leg should form a 90-degree angle (if you didn't get to 90 degrees without compromising your style that's OK). Make sure your knees do not go over your toes. Raise up and start again. Do ten reps, three sets, two to three times a week.
The working leg should be forward, the back leg hip distance apart, and in a split stance. The heel of the back foot should be up. Bend your knees, keeping the front knee over the ankles. The end point is when both the front leg and the back leg make 90-degree angles. Rise and start again. Do ten reps, three sets, two to three times a week.
Start in a basic plank, hands slightly wider than your shoulders and your palms on the floor. Keep your back straight, don't let your lower back sag. Keep your head and neck in alignment with your back. Slowly bend your elbows, bringing your chest towards the floor. Push against the ground and straighten your arms, returning to the starting position. Do ten reps, three sets, two to three times a week. Modifications: you can perform this exercise on your knees or place your hands on a bench.
Stand under the pull up station, palms on the bar, hands slightly wider than your shoulders. Activate your core. Pull yourself up so that your chin reaches the bar. Keep your posture straight. Slowly lower yourself down, so that your arms are straight, and your feet do not touch the floor or bench. Start with five reps, two sets, two to three times a week, increase slowly.
Machine assisted-Most gyms have an assisted pull up machines. This is the one machine where the more weight you use, the easier it gets. Lateral pull up-Most playgrounds have a bar that is close to the ground
(monkey bars). The position of your body will be the exact opposite of a push-up. To make it easier, you can bend your knees.
Every human motion and sport require rotation of the same sort. Stand tall with good alignment. Hold a medicine ball or weight, (that's challenging but not enormously heavy), in front you with arms straight.
Rotate the ball from side to side, as much as your range of motion allows. Maintain good posture.
Exercise Bands Wrap the band around a stationary pole. The tension of the cord will try to pull you in. Don't let it. Rotate, maintaining good posture
Source: Tips from Ann Karine