Dips
Target Muscle Groups: Triceps, Chest, Shoulders. [5]
Starting Position: Hold parallel bars with arms straight.
Steps:
- Lower your body by bending your elbows until they reach a 90-degree angle.
- Push back up to the starting position by straightening your arms.
- Perform ten reps with each leg for three sets.
Sit-ups
Target Muscle Groups: Abdominals.
Starting Position: Lie on your back with your knees bent and hands behind your head.
Steps:
- Engage your core and lift your torso towards your knees, focusing on using your abdominal muscles.
- Slowly lower back down to the starting position, maintaining control throughout the movement.
- Maintain a tight core throughout this exercise
- Perform ten reps with each leg for three sets.
Incorporating these exercises into your routine offers a range of benefits, ensuring a full-body workout, and enhancing strength, stability, and flexibility. Whether you’re a fitness beginner or an experienced athlete, bodyweight exercises cater to all, proving that effective workouts are achievable anywhere, anytime.
Reference:
[1] https://journals.lww.com/nsca-jscr/fulltext/2015/01000/comparison_of_the_acute_metabolic_responses_to.6.aspx
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4732391/
[3] https://www.sciencedirect.com/science/article/pii/S1440244014000036
[4] https://www.academia.edu/download/90598910/e9fef3c5d3d12680d461e15960996c44da70.pdf
[5] https://www.mdpi.com/1660-4601/19/20/13211/pdf
