Easy exercises to do, that do not need much space or of the specific materials and are very effective. Get to know the 10 exercises you can include in your daily activities, without that getting in shape is boring, or a sacrifice, or involve going to the gym or leaving the house. Do not believe? Come move with us.
We all know that practicing a physical activity is essential to a healthy life. And also we’ve all heard that, for this to happen, we must perform approximately 30 minutes of daily physical activity.
If you’re already twisting the nose to hear the words “exercise every day”, be calm. Include exercise in your daily activities does not need to be a pain in the ass and not even imply going to the gym or leaving the house.
10 EXERCISES NOT TO BE MISSED
The goal of 30 minutes a day can be achieved through physical activities different and of different intensities. During the week, you should choose about three to four workouts of moderate intensity/high with exercises such as the following will show.
However, the muscle recovery is critical to get results, so look for include two to three days of intensity training lightweight for an active recovery such as walking, climbing stairs, bike riding form play or run with low intensity.
Now see our suggestions for exercises that can merge during your week.
With the feet apart to shoulder width apart, squat down about yourself, just as if you were sitting. Make sure that the knee never exceeding the tip of the feet. Then, keeping your back straight, return to standing position.
2. BRIDGE PELVIC
Lie face up with your legs flexing. Then, stick the soles of the feet fully on the floor and stretch your arms along the body, with the hands open. Finally, inhale and lift the bowl at the same time it constricts the buttocks, always with both feet on the ground. Then, return to the starting position and exhale.
Repetitions: Do this exercise 4 times and the maximum of repetitions that you can throughout 30 seconds. Between each set, rest 15 seconds.
3. PLANK ISOMETRIC
Lying face down, place your elbows and forearms on the floor, perpendicular to the shoulders. With the tip of the feet supported on the floor, lift the hip, trying to keep the trunk right.
Reps: Hold the position for 30 seconds and perform two sets. With practice go on increasing the time.
4. BOARD ROTATING
The position of the board with the palms of the hands resting on the floor, turn the trunk to the right. You can stretch out your arm, pointing it toward the ceiling. Hold the position, return the position of the plank, and repeat for the left side.
Repetitions: Do the exercise 15 to 20 times, or for 30 seconds on each side.
5. FLEXION OF THE ARMS WITH THE SUPPORT OF THE KNEE
Put yourself in the position of the plank and away from the hands to the width of the shoulders and leaving the underneath of them. With the knees supported, flita in the elbows, in order to bring the chest to the floor, keeping the spine aligned. Finally, return to the initial position.
Lie on the floor belly up with the legs flexing and put your hands behind your ears, without pushing. With your elbows out, begin by raising the shoulders and the shoulder blades of the floor, curling your back.Stop at the highest point and go down the trunk to the initial position.
7. LUNGE ALTERNATING
Starting from the standing position, take one leg back and squat down, making a 90-degree angle with both legs. Return to the starting position and repeat the exercise with the other leg.
8. JUMPING JACK
Keep standing with the arms along the body. Jump and open your legs at the same time that it takes the arms stretched above the head. With the new jump, return to the starting position.
9. MOUNTAIN CLIMBERS
Put yourself in a position of initial flexion with the arms in extension. Then, perform a flexion of the thigh closer to the knee to the chest and return to the pushup position. Repeat with the other leg.
10. JUMP ROPE
All the exercises mentioned, this is the only one that you will need an accessory: a rope. Jump rope is an exercise very complete because it works multiple muscle groups. You only need to align the feet, and jump rope. Be careful to rotate the rope using the wrists and not the arms.