The cheapest way to eat healthy

The easiest, most affordable and reliable simulator invented by nature itself. This is the human body.

Exercises with its own weight can be performed at any time without additional equipment. They are ideal for home workouts and travel classes.

Fundamental rules

Start your workout with a light workout. This can be walking on the spot or a slow run for a few minutes. The purpose of the workout is to improve blood circulation and prepare the body for higher intensity exercises.

If you are just starting out, do each exercise for 30 seconds. As your fitness increases, bring the duration to two minutes or more.

Go to the next exercise smoothly, but quickly, without taking long breaks.

The optimal duration of the entire workout is from 45 minutes to an hour.

Do not forget to make a "hitch". Five to ten minutes of quiet exercises at the end of the session will help the muscles to cool down, and the heart to restore a normal rhythm.

Getting to the exercises

Exercises for training the press can be done almost anywhere. They do not require additional equipment. Make sure you shake the press correctly to avoid back pain.

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Push ups. Start your workout with simple pushups from the floor. Over time, this exercise can be complicated by increasing the load by changing the position of the body. Learn how to wring out.

The cheapest way to eat healthy

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To perform pull-ups, simple equipment is needed – a horizontal bar. It can be found in almost any yard. For practicing at home, you can install a crossbar in the doorway. How to catch up, prompts our expert Oleg Taktarov.

Exercises on the coordination of movements. When performing these exercises you will have to struggle with your own body weight in order to keep it in a certain position.

One of the easiest options for such exercises is balancing on one leg.

Stand on one leg, lifting it from the floor and bending the other in the knee. If for you it is too simple a load – try to do slow squats without changing the position of the body.

Is it too easy again? Place a book or a ball on the floor in front of you and sit down slowly, trying to reach it with your hand and not lose balance. Slowly return to the starting position.

Jumping Such exercises are not only excellent cardio training, but also a great way to improve your mood. Especially if you struggle with gravity to the music.

The cheapest way to eat healthy

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Lunges. The starting position for lunges is one leg in a half-bent position in front, one in the back. Hands on the belt. In the jump, change the position of the legs.

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Use vertical surface. Lean your back against the wall. Put your feet about 50 centimeters from her. Slowly slide your back down the wall, crouching until your knees are bent at a 90 degree angle. Hold this position for as long as you can.

This exercise is well suited to strengthen the muscles of the legs of those who are going to master skiing.

Use a horizontal surface. In this position, it is most convenient to train your abdominal and back muscles.

Lie on your back, bend your knees, and put your feet on the floor. Slowly raise the shoulders from the floor a few centimeters. Hold for a couple of seconds and slowly return to the starting position.

Try not to press your chin to your chest and do not bend your neck.

The cheapest way to eat healthy

Remaining in the same position, pull the legs bent at the knees to the chest. After a couple of seconds, return to the starting position.

Lying on the stomach. Lie on your stomach, arms and legs, spread to the sides, forming a "star". Raise your arms and legs a few centimeters from the floor, try to hold this position for a few seconds.

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