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How many times have you told yourself: “On Monday, I`ll go to the gym/start cycling/run in the mornings!” — and not followed through on that promise? Our body needs physical activity to maintain health. But finding time for fitness or aerobics is difficult: work and household chores take up a lot of time. How great that trainers have come up with a simple set of exercises that can be done at home to keep muscles toned.
We know that for all the cookies eaten and sedentary lifestyle, we pay with extra weight. Therefore, we suggest you get up from your chair, stretch, and improve blood circulation.
Continuation of the article
Neck and Shoulders
Easy neck stretch. This exercise will restore muscle elasticity and get rid of fat in the 7th vertebra area.
• Lie on your back and bend your knees.
• Roll a towel like a tourniquet and place it on the back of your head.
• Pull the towel upward to stretch the neck. Keep elbows apart to not hinder free breathing.
• Take 3 deep breaths and repeat the exercise 3 - 4 times.
Static shoulder muscle stretch. In case of tension in the shoulders, vision can deteriorate or headaches can be constant.
• Lean your shoulders against the wall.
• Bend your arm at the elbow and lift it so that the shoulder bone is parallel to the floor, with fingers pointing down.
• Turn your torso away from the wall, avoiding painful sensations.
• Stay in this position for 30 seconds and then do the exercise with the other arm.
Twist that improves blood circulation and enhances lymph flow. The exercise is useful for people whose skin becomes saggy.
• Lean your shoulder against a vertical surface. You can use a door frame.
• Grab it from the opposite side.
• Turn your torso so that you feel the muscle stretch in the back of the arm.
• Ensure the arm is horizontal, and the wrist is at shoulder level. Perform the stretch for 30 seconds with both arms.
Back and Abs
Exercise that mobilizes the spine in the thoracic area. Tight muscles in this section hinder free breathing and can cause shortness of breath. You will need a special yoga block or a thick towel.
• Lie on your stomach, then lift your shoulders and cross your arms under your chest.
• Place your forehead on the towel.
• Stretch your fingers to the sides, but do not tense the muscles.
• Close your eyes and take 8 deep breaths. You can repeat the exercise again after a short rest.
Stretching of the inner abdominal and oblique muscles. This exercise helps get rid of fat around the waist.
• Sit down and place one leg to the side.
• Lean on your hand and stretch the other hand towards the leg.
• Follow your breathing, hold this position for 30 - 40 seconds.
Hips
Static stretching helps tighten the skin on the hips and fights cellulite. Doctors say that such exercises can relieve swelling and remove pain after sedentary work.
Lumbar muscle stretch. This exercise is necessary for everyone who drives a car or spends the whole day at a desk.
• Place your leg so that the knee is under the chest.
• Bend the other leg and place the foot against the wall. When doing the exercise correctly, you will feel the stretch on the front surface of the hip.
• Hold this pose for 30 seconds.
Gentle hip muscle stretch.
• Pull your knees to your face and cross your ankles.
• Keep your back rounded and stretch your nose towards your feet, avoiding overexertion.
Feet and Ankles
Static exercise for thighs, shins, and feet. This stretch helps remove swelling and relieves pain from walking in high heels.
• Lie on the floor, supporting yourself on your elbows.
• Feet should be under the hips.
• Ensure your back does not arch, stretch your chest upward.
• Hold this pose for 30 - 40 seconds.
Toning the back of the hips, which is prone to cellulite.
• Place your palms on the wall.
• The distance between your feet and the wall should be 50 – 70 cm.
• Push off with your toes against the wall and bend your knee. The other leg stands fully on the floor (without lifting the heel).
Wait 30 seconds and then do the same exercise with the other leg.
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