Side Twisting, Squat And Leg Folding

Side Twisting 

Method - Leaning two and a half to three feet apart with both hands.Match the two sides.  Now lean forward and turn the body to the left as much as possible.  Bring the right hand to the top of the left foot as in the picture.  Take the left hand as far back as possible.  Similarly the body turns in the opposite direction to the left leg.  Do this practice once on the right side, once on the left side 25-30 times.  Breathing is normal. 

Note -  It is better not to do the remarkable exercise in the case of many people.  

Benefits - Good exercise for the waist, arms and shoulders.  Increases the flexibility of the spine.  Reduces excess belly and waist fat and brings a lot of agility to the body.  Helps to increase height.  

Get up - Squat 

Method - Stand with your hands on your hips, leaving a little gap between your legs.  Kneel down and read.  Two donkeys will rise from the ground.  The body mass will be in the front part of the legs.  Then as soon as he stood up.Take off the cart.  Sit down again and get up.  Do this 15-20 times.  Breathing is normal.  Get up without lifting the ankle while sitting - the boss can be given.  

Notable - Time so that the body does not lean forward.  When getting up, stand with your knees fully straight.  

Benefits - The legs, especially the muscles are very strong. Long-distance walking - increases the ability to walk and work.  

Caution - If there is any pain in the knee, get up - do not let the boss.  

Leg Folding 

Method - Stand with both hands on the waist.  Break the knee, lift the right leg as much as possible and bring it down to the previous position.  Do the same 10 times on the left leg after practicing 10 times in a row.  Breathing is normal.

Note - Knee should not come forward while tilting the back foot.

Advantages - Knee is a good exercise.  The leg muscles are well formed.  Knee pain is helpful in health.