best hand exercise

 

BEST HAND EXERCISE TO DO

1.   Palm up and down

In this exercise we have to put our palm up and down then stratch the hand upward and downward. then back on poision we have to do this for 10 time

2.    FINGER CURL

In this exercise we have to put one weight item with our finger then with weight we do up and down a weight so weight goes on our finger and its good

3.    Finger and thumb touch

In this exercise we have to do our all finger with thumb .as we touch all the finger with thumb one by one. which increase power of our finger

4.    Flexed hand clench

In this exercise we have to flexed all our finger. Then back our hand to normal then clench our finger then back

5.    Thumb streached

In this exercise we have to do bend our thumb towards our palm so they streached. This good if our thumb our paining

best leg exercise

 

BEST LEG EXERCISE TO DO

·        SQUAT

                                                      Squat is done wih standing leg as we have to do force on our legs with standing done then stand and then bend and force on knee and then done it properly, if we feel over force that we cant mange then we stop there only

·        SIDE LUNGE

In this we have to do side our leg. first we have  to do with left leg then right . we have to done till oue capacity

·        SUMO SQUAT

In this exercise we have to open some of our leg then bend our knees and put our hand to our legs then bend(half sit) this increase our capacity of leg

·        LEG EXTENCTION

In this exercise we have to sit on a chair then put our leg straight then do up and down of legs then extend our leg to up then back our legs. this increase our legs power

 

·        WALKING LUNGES

In this exercise first we have to put our left leg in front then bend only left leg then this done with alternative legs