When you start exercising, the hardest part is deciding what to do and how to set up your exercise plan. If you look at magazines and websites on the Internet, you will see big people telling you how they exercise. Without years of exercise, you won't look like this. You can start with the exercises these people do that don't make sense. You have to start small and work towards them.
We divide the nine exercises into three groups, three in each group. Before starting each group, set a timer (or exercise with the second hand near the watch). If you have just started exercising, try each exercise as hard as you can for one minute, and then for the next minute, until you complete the first set. Then take a one-minute break, and then continue to the second group, where each exercise must also be performed for one minute. In the end, you will complete the entire workout, complete 9 minutes of training, with two minutes of rest.
Squat every time you sit or stand, but don't take this exercise for granted. You can exercise the muscles of the legs and buttocks, which are the most powerful muscle groups in the body.
If you don't do it right, squats can strain your knees. When you squat down, keep your butt as if you are going to sit on a chair. Use the muscles of your hips and thighs to lift yourself; do not press your knees forward when moving. If you do it right, your knees will only move in the first half of the squat; your hips will complete the exercise.
You can add some enhanced exercise to the squat by jumping from the lowest position to the starting position. There is a reason why push-ups are the first choice for bodybuilders. They effectively exercise the muscles of the shoulders and chest. If standard push-ups are too challenging, try putting your knees on the floor. This will reduce the weight you need to lift. If basic push-ups are too easy, put your feet on the steps or lock them to increase strength.