Starting your day with sports will help you have a more dynamic day. Here are the exercises you should do when starting the day ...
Assoc. Dr. Marlis Gonzalez-Fernandez shared 10 easy-to-do exercises at home to get a fresh start to the day.
FOCUSED BREATHING
Lie face down on a comfortable floor such as a yoga mat and cushion your head with your arms. Breathe deeply and steadily
Feel your stomach swelling and touching the ground every time you breathe. When you breathe in and out 10 times by concentrating in this way, you will relax and enter that air.
This is actually somehow saying: I'm going to take care of myself now and focus on that only for a short while.
SPHINX POSE
Raise your head and stretch your forearms forward parallel to each other. With your elbows on the ground, rise with power from your forearms, lift the upper part of your torso up and flex your back.
Raise your head up and down; first look up towards the ceiling, then bring your chin closer to your chest.
Then tilt your head to both sides as if your right and left ears are touching your shoulder, respectively; then turn your head to the right, then to the left.
Relax and repeat this movement many times.
CROSS ELBOW-KNEE MOVEMENT
Lie on your back and clasp your hands behind your head. Press on the ground with your soles by bending your knees.
To squeeze your abdominal muscles, raise your shoulders and feet from the ground, then turn your torso so that your right elbow is on your left knee, and your left elbow is on your right knee.
Repeat the movement, one right and one left.
ROLL AND CRAWL
Lying on your back, hug your knees with your hands and roll forward and backward. Then crawl on the floor (Perfect for abs).
CROSS ARM-LEG MOVEMENT
Stand on your hands and knees in the form of all fours, then stretch your arm forward in a crosswise manner, and your leg straight back, that is, left arm right leg, right arm left leg.
Thanks to this movement, you can flex wonderfully by activating almost all joints in the arms and legs.
EXAM
There's a good reason why this is a classic. When adapted correctly, the push-up movement can be done by anyone, regardless of age and physical fitness. For starters, the knees can be lowered. Everyone else will be standing on their toes. Start small, as you get stronger, you increase your number of repetitions.
ONE FOOT STANCE
Stand up and stand with your feet together. Then stand on one foot with one foot bent at the knee.
Then repeat the same movement with your other leg.
HEEL DIPS MOVEMENT
Stand on the lowest rung of a ladder. While standing on the step of the ladder on your toes, hold the handrail with your hands and lower and lift your heels. Repeat the movement.
CLIMBING STAIRS
After the heel dips movement, go up and down the stairs. To work your hip muscles, take power from your heels as you climb the stairs. Climbing stairs is one of the best cardiovascular exercises.
WALK
Walking is a simple but effective way to pump blood. Walk as much as you can throughout the day for at least 30 minutes.
If the weather is cold, walking steadily indoors may be a good option. Exercises 1-9 should each be done for a minute or two.
In addition, 30-minute walks should be targeted. Exercises 1-7 can be done with eyes closed to challenge the person himself and improve his balance.