Personal Fitness

Flexibility training/stretching

Dynamic flexibility

Static stretching

Calf stretch

Upper back stretch

Hamstring stretch

Shoulder stretch

Hip and thigh stretch

Continues training

Uniform continuous

Biking

Running

Swimming

Rowing

Weight training

Free weight exercises

Dumbbell hammer curl

Dumbbell shoulder press

stationary body weight exercises

Jumping jacks

Ali shuffle

Cross jacks

High knees

Hopscotch

Bodyweight exercises

Planks

Push ups

Burpees

Mountain climbers

Squats

Proper form

Breathe in and out

Use proper form when doing exercises

Learn the proper way to do the exercise

Proper tecnique

Breathe and keep your balance

Take some rests and drink water

Start slowly

Pick weights that seem easy to do

Proper diet

Water

Drink water before and after workout

Protein

After your workout, make sure you consume enough protein

Carbs

After your workout, make sure you consume enough carbohydrates.

Proper equipement

Wear proper clothing

Don't train in jeans

Wear shoes that have good grip

Use maintained equipment

well-maintained weights, machines, and other equipment

No/free Weight

Dumbbell hammer curl

Dumbbell shoulder press

usage to supplement your diet with nutrients or to reduce your chance of developing health issues

Fish oil

Provides Omega-3

Multivitamins

To add more vitamins

Weight loss and aids

For weight loss

Key principles

Reversibility

Train everyday non stop

Taking breaks will stop your momentum

Overload

Add more weights

Make the exercise/training more difficult

Specificity

Exercise a specific area/body part

Variation

Change the exercise

Use and change the weights and machine

Do different types of training

The study of the structures of the human body

Upper limb

Lower limb

Thorax

Head

Neck