Hello to everybody, we have good news for you, do you want to exercise everyday? But do you think fitness exercises is complicate, hard or just related to gym? we have good suggestion for you, in fact 6 simple exercises that you can do them everyday in easiest way for strengthen your body.
With swing into the candle, sliding up to the pain threshold, waddling like a duck with bent knees. Do you remember? Exercises from that time were often exhausting, some even damaged. Gymnastics father Jahn’s grandchildren have known better for a long time. The Munich sports scientist Carolin Heilmann shows with her fitness program for every day how to be healthier.
Six fitness exercises for every day
Six fitness exercises for every day
1. take off
Starting position: lie on your stomach, arms close to your body
There you do: Pull your elbows upwards without swinging, lift your chest slightly off the floor and put it down again. Keep head straight
That’s it: Strengthens the back muscles
So often: 2 x 8 repetitions, in between short break and relax
2. long pull
Starting position: Stand
There you go: Shift the weight to one leg, put the other one forward. Toes point to the tip of the nose. Tilt your upper body forward until you feel a slight pull on the back of your thighs. Hold for a few seconds
That’s what it takes: Stretches the back of the thigh
So often: Per leg 4 x 4
3. getting up
Starting position: Sitting on the front edge of the chair
There you go: Get up with a straight back without swing and sit down again. Lighter version B: Raise lower leg and lower it again. Changing sides
That’s it: Strengthens the front of the thighs
So often: 2 x 6 repetitions (B: each leg), loosen legs in between
4. rounding
Starting position: quadruped stand
There you go: Back vertebrae for vertebrae round like a cat and carefully slide back into the straight back again
That’s what it takes: Improves the mobility of the back
So often: 8 x 4
5. come up
Starting position: lie on your back, set legs, place hands crosswise on chest
There you go: From the power of the belly, release the shoulders a few centimetres from the mat and gently put them back down. Looking forwards/upwards
That’s it: Strengthens the abdominal muscles
So often: 2 x 8 repetitions, rest in between
6. Half circle
Starting position: While standing or sitting, lower chin to chest
Here’s how: Head gently and without pressure slowly to the right shoulder, then move over the starting position to the left shoulder.
That’s it: Improves the mobility of the cervical spine,
As often: 3 x 4 times on each side
