
Exerciţii pentru o dimineaţă plină de energie
Cele 4 exerciţii de care aveţi nevoie pentru a începe ziua fără dureri de spate şi de picioare
Care este modul dumneavoastră de trezire? Preferaţi să vă treziţi încet şi să reflectaţi pe marginea patului sau preferaţi un pahar de apă cu lămâie?
De asemenea puteţi face o serie de exerciţii pentru o mai bună circulaţie a sângelui către creier şi spre întregul corp.
Puteţi crede că alergatul sau gimnastica sunt răspunsul, însă greşiţi deoarece acestea vă vor obosi mai rău sau veţi ajunge să vă răniţi dacă nu sunt executate cum trebuie. Aveţi nevoie de o combinaţie de exerciţii cardiovasculare cu cele bazate pe forţă.
Următoarele 4 exerciţii sunt ideale pentru a vă începe ziua, de a vă modela şi menţine corpul sănătos.
Unii oameni fac exerciţii pentru a fi în formă, pentru a slăbi sau pentru un plus de energie. Aceste exerciţii vor îmbunătăţi muşchii stabilizatori, vor tonifia corpul şi vă vor ajuta să pierdeţi din greutate. Este necesară controlarea respiraţiei în timpul acestor exerciţii.
Golurile scaunului – Staţi pe scaun (nu folosiţi un scaun cu roţi). Întindeţi picioarele înainte, ţineţi genunchii un pic flexaţi şi tălpile pe podea. Apucaţi marginea scaunului şi trageţi fundul până la marginea scaunului, în timp ce partea de sus a corpului este dreaptă. Ţineţi muşchii abdominali supţi şi îndoiţi coatele pentru ca partea de jos a corpului să ajungă pe aceeaşi linie. Ridicaţi-vă înapoi când braţele sunt îndoite la 90 de grade.
Flotări – Începeţi din poziţia de flotare, cu mâinile aşezate dedesubtul umerilor şi cu spatele drept. Lăsaţi-vă în jos pentru ca pieptul să atingă podeaua şi asiguraţi-vă că spatele este drept.
Genuflexiuni – Depărtaţi picioarele astfel încât tălpile la fie la aceeaşi lăţime cu umerii. Ţineţi degetele picioarelor orientate înainte şi lăsaţi-vă pe genunchi în poziţie de genuflexiune. Genunchii vor trebui să stea în spatele degetelor de la picioare, vor trebui flexaţi la 90 de grade. Facţi o pauză şi apoi vă ridicaţi. Repetaţi acest exerciţiu de câteva ori pentru un set. Puteţi face acest exerciţiu cu spatele lipit de perete pentru a uşura genuflexiunea.
Scândura – Se începe din poziţia de flotare, având greutatea distribuită între mâini şi picioare. Asiguraţi-vă că mâinile şi spatele sunt în poziţie dreaptă. Menţineţi această poziţie cât timp puteţi, ţinând în tot acest timp abdomenul încordat.
Nu se cunoaşte formula unei vieţi sănătoase. Nu există exerciţii speciale ce vă vor proteja de o alimentaţie nesănătoasă. Cel mai bun lucru pe care îl puteţi face este să aveţi o alimentaţie cât mai sănătoasă, să consumaţi mâncâruri crude într-o dietă echilibrată şi adoptând un stil de viaţă activ şi potrivit.
SURSA: http://www.healthylivinghouse.com/the-only-4-exercises-youll-ever-need
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