Can you please show me 'basic squats', 'basic lunges' and the correct way for press-ups, also a suggested number of repetitions and frequency. Thank you.
Here is the circuit I recommend for you. These 3 moves are going to give you a full body workout, strengthen your bones and also improve your balance. I would recommend that you complete this circuit 3 times a week and always warm up first and stretch at the end.
Starting with the lunge, stand upright with good posture and feet slightly wider than hip width distance apart, now take a big step forward and come into the lunge position. Your arms should be bent and make sure the front knee does not go over the line of your toes. Hold for a second then push back up to your start position and repeat with the other leg. Keep alternating and aim for 20 reps.
For squats, start in a standing position with feet hip width distance apart, now slowly squat as if you are about to sit on a chair and extend your arms out in front as you do, again making sure your knees don’t come over the line of your toes. Hold, and then come back to standing. Aim to do this 30 times.
Then press-ups, which are an excellent way to build upper body strength. Kneel on the ground on a mat, with your hands slightly wider than shoulder width apart, with fingertips pointing forwards, and push your hips forward from your knees, so that your body is in a straight line. Keep your tummy pulled in and slowly lower your body so that your elbows are at a 90-degree angle, then gently push back up. Aim for between 20 and 30 press-ups.
Answered by Lucy Wyndham-Read.
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