All people need physical activity, one way or another. Movement is life. It helps to keep you young and strong, moving and doing a variety of exercises every day with regularity, you can live a long, happy and, most importantly, healthy life.
- An exercise that we are all familiar with since childhood is jumping rope. Several minutes of jumping rope with short breaks pump the whole body, all the muscles are involved in this exercise, especially the legs. For people with a hanging weight this exercise will help to lose it in combination with a healthy diet. Also, the exercise develops the body’s endurance, generally increases the tone, strengthens the respiratory and cardiovascular systems. Also, jump rope, unlike treadmills and other simulators, is available to everyone, it is sold at any store with sports equipment, there are a huge number of types of jump ropes: from the simplest to the rope with automatic calculation of jumps. Choose one that is comfortable for you and suitable for your height.
- Exercise, became known quite recently. Plank. Today it is a very popular exercise, and it gained popularity due to its uniqueness, the plank works absolutely all the muscles of the body such as: lumbar, triceps, biceps, back muscles, buttocks and thighs. It also, like the previous exercise, increases the body’s endurance. If you have a small tummy, the plank will help to remove it, as it engages all the abdominal muscles.
Another advantage that few exercises have is that the bar has a positive effect on a person’s posture. The plank should be performed correctly so as not to harm yourself. Resting on the forearms up to the elbow, the body is straight and tense.
There should be no lower back bend. Feet are parallel to each other. If you are new to this exercise and you find it difficult, hold the bar for 10-17 seconds at first stages. Increase this number by 3-5 seconds with each workout. Once you are able to hold the bar for more than 1 minute, you can make it more difficult or just hold it even longer. More complicated types of planks: side plank, extended arm plank.
- Exercise is a well-known squat. This exercise is not very simple, known from gym class at school. But nevertheless it’s an effective exercise, mainly it affects the gluteal muscles, calf muscles and almost all the muscles of the legs. Squats are very important to perform correctly, otherwise they can even harm the posture, tendons and knee joints. Feet slightly wider than shoulder width, back straight, slightly tilted forward, squat shallowly, stopping at a line parallel to the floor. Do 3-4 sets of 25-40 squats each. Increase the number of squats with each new workout. Such exercise will help to keep the tone of leg muscles, and if you want to pump them up, then use weights, for example, dumbbells. If you do not have them, you can use water bottles.
Do these three exercises in a couple of approaches every day, and in a month you will definitely see positive results.
