5 Most Effective Exercises for Students
5 Most Effective Exercises for Students : Students are constantly overwhelmed with a multitude of academic assignments. It prevents them from getting enough fresh air and physical activity . Consequently, students are stuck sitting in front of a screen for several hours, which affects their physical and mental well-being. Students can incorporate the following simple exercise into their routine to stay active.
Students stay seated most days, whether it’s in class or typing out their assignments. It makes them physically inactive, which causes obesity and leads to a multitude of health problems. You can avoid all these issues if you take 20 to 40 minutes out of your day 4 to 5 days a week for training. It would be best for you to use a service that can write no plagiarism essays . It will create a break for you while your homework is being done by someone credible.
The 5 best exercises to strengthen your core include different types of planks. These are;
- Standard or forearm plank,
- Side plank,
- Side leg raise plank,
- Plank crunch,
- Plank jacks.
All types of planks are a variation of the forearm or standard plank. It is one of the most basic exercises, and to be able to do any of these; you need to learn the steps for the basic planks. These are;
- You can begin with your hands and toes on the ground.
- Keep your neck straight and gaze focused on the ground in between your hands.
- Lower your arms so you are resting them on your elbows.
- Keep your entire body aligned from your head, shoulders, back, and legs.
- Stay in this position for 30 seconds and repeat 2 to 3 times.
- You can gradually increase the time and sets after regular fitness activities .
Types of planks a list of exercises to do at home as it does not need any equipment or a vast space. You can even do it in your bedroom. They strengthen your core without straining your neck or back. It can even help improve your posture and prevent back issues from sitting all day.
Most students do not have time to spend hours in the gym training every muscle in their body. So, it becomes difficult to maintain the healthiest lifestyle. However, the best option for the entire body is burpees. Burpees have a reputation of being very tough because it engages all your muscles. Furthermore, it is a high-intensity activity.
- Stand straight with your arms at your sides and your feet shoulder length apart.
- Keeping your hands at your sides, go down in a classic squat position.
- When your arms touch the ground, move your legs back, similar to the pushup position.
- Do a pushup (this is optional).
- Jump forward up to your hands while bending at the waist and jump to stand up straight into the starting position.
- Repeat this five times as a beginner.
Burpees are one of the top 5 exercises and come with a plethora of benefits. They improve blood flow which increases brain function and strengthens the lungs . Furthermore, it helps decrease the risk of heart diseases and lowers cholesterol levels.
Strengthening your legs
Students spend most of the day sitting, whether in class, in the library, or at their desks, doing homework. There are few good exercises to strengthen all five main muscles in your leg. These include;
- Stationary lunges,
- Walking lunges,
- Reverse lunges,
- Twist lunges,
- Side lunges.
All these leg exercise examples include lunges. So, to need to learn the proper form of this activity if you want to build stamina in your legs. For a classic lunge, you need to;
- Keep your hands at your sides and stand with your feet shoulder length apart.
- Take one step forward with your left leg and bend your knee to parallel the thigh to the ground. Your knee should be at a 90-degree angle, so do not overextend it.
- Push your foot up and go back to the original position.
- Repeat with your right leg to complete it once.
- Do 5 to 10 lunges at a time as a beginner.
Lunges will also work your core. It will allow you to tone your middle and lower body. Like the planks, they do not need a lot of space, only enough room to take a large step. It helps improve your range of motion.
Weights help not only tone your muscles but also to grow them. As a student, you may wonder how to incorporate weights and muscle strengthening exercises in your routine when you barely have any time. The answer is not as complicated as you think. You can easily buy small weights online. Due to their size, you can keep them in any cabinet or corner in your dorm room. There are several simple exercises you can do at your dorm room with weights, such as;
- Standing overhead dumbbell presses,
- Dumbbell rows,
- Dumbbell swings,
- Dumbbell bench press,
- Dumbbell bicep curls.
You may wonder what is the best exercise out of this list and the answer is a standing overhead dumbbell press. It is simple, quick, and helps build upper body strength. To do a simple standing overheard dumbbell press, you need;
- Stand with your feet shoulder length apart with a dumbbell in each hand.
- Tighten your core and extend both arms upwards until they are straight.
- Bring your arms down by bending your elbow at a 90-degree angle until your upper arms are parallel to the floor and extend them up again.
- Repeat these 5 to 10 times.
This activity helps stretch your back and neck muscles that are stiff from sitting all day while improving posture. It specifically targets your biceps and triceps to build upper body stamina.
The classic pushup
Pushups are a very healthy exercise any student can adopt. It is simple and easy to do anywhere.
- Begin with your hands placed slightly wider than your shoulder and toes on the ground.
- Keep your body straight and aligned.
- Lower your body by bending elbows at a 90-degree angle.
- Then rise back up to the original position.
- Repeat 5 times.
Pushups work a plethora of your muscles and help build lower back muscles. It can even engage your core and help tone your body .
You can incorporate just one of these or all of them into your routine. All you need to do is take a few minutes out of your day and dedicate them to your health. It may seem challenging with a busy routine, but it is not impossible to adopt physical training.
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