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For functional fitness, there are five exercises that are needed. Functional exercises are those that enable an individual to carry out their daily tasks with the utmost ease. Beginners, seniors, and professional athletes all need to do them in order to perform at their best. They're compound exercises that target all of the body's main muscle groups and can be done anywhere.

Squats are number one.

Squats are a basic exercise that is often done incorrectly. Here's how to do it properly:

* Start by putting your feet hip distance apart.

Bend your knees and move your ass back as if you were sitting in a chair, keeping your knees over your ankles.

* The angle formed by your knees and lower leg should be 90 degrees (if you can't get to 90 degrees without sacrificing your shape, that's fine).

* Ensure that your legs do not extend past your toes.

* Raise your head and begin again.

* Two or three days a week, do 10 reps, three sets.

2. Lunges are number two

* In a split stance, the working leg should be forward and the back leg hip width apart. The back leg's heel should be up.

* Keep your front leg over your ankles while you bend your knees. When both the front and back legs make 90-degree angles, you've reached the target.

* Get back on your feet and begin again.

* Two or three days a week, do 10 reps, three sets.

Pushups are number three.

* Start with your hands slightly wider than your shoulders and your palms on the floor in a simple plank.

* Keep your back straight and your lower back from sagging. Maintain proper alignment of your head and neck with your spine.

* Bend your elbows slowly and lower your chest to the floor.

* Return to the starting place by pushing against the floor and straightening your arms.

* Two or three days a week, do 10 reps, three sets.

* You can do this exercise on your knees or with your hands on a bench as a modification.

Pull-ups (#4)

* Stand with your palms on the bar and your hands slightly wider than your shoulders under the bar. Activate the central nervous system.

* Pull yourself up until your head is level with the pole. Maintain a straight stance.

* Slowly lower yourself to the floor or bench, keeping your arms straight and your feet off the ground.

* Begin with five reps, two sets, two to three days a week, and gradually increase.

Machine-assisted pull-ups—Most gyms have assisted pull-up machines. The more weight you use on this unit, the smoother it becomes.

Most playgrounds have a bar that is low to the ground for lateral pull-ups (monkey bars). Your body would be in the exact opposite location as a pushup. You can make it easier by bending your knees.

are number five Rotation

* Any human motion and sport necessitates the same type of rotation.

* Keep a clear alignment and stand straight. Hold a medicine ball or a weight in front of you, arms straight, that is challenging but not excessively heavy.

* As soon as the range of motion requires, rotate the ball from side to side. Maintain a healthy stance.

Exercise Bands have been added as a modification. Wrap the band around a pole that isn't moving. The cord's tension will try to drag you in. Don't let it happen. Rotate while keeping a strong stance.

Any successful workout program starts with these exercises. They'll keep you in shape and help you stay safe for a long time.