Now that it is no longer necessary to prepare for the beach season, there is a temptation to relax. It’s familiar to everyone! But with a sedentary lifestyle, excess weight and laziness will definitely come. These factors affect psychological and physical health. To get out of this state, keep in shape or lose weight, 6 exercises are enough. Train your resistance with them and improve your well-being. This will make you feel more secure!
Run with knees up
Running with your knees up is like running in place, but your knees should be as high as possible.
Technique: Starting position: stand up straight, keep your legs together. Gradually start running in place, alternately bringing your knees to your chest. You can extend your arms in front of you at chest height and check that your knees are touching your palms.
Benefits: Activates the thighs, calves and hamstrings. Increases heart rate and improves body coordination.
It is an effective exercise that will help you lose weight and maintain your figure at home. And great cardio!
Technique: Initial position: sit down and place your hands on the floor. Jump back with your feet, move for a moment to the bar with straight arms. Bring your legs back to the starting position and jump from there. Raise your arms as you jump. To complicate the task, you can add a round of the floor after the bar.
Benefits: With burpees, you strengthen your muscles, improve your agility and burn a lot of calories. Exercise improves circulation by maintaining blood pressure.
This exercise is universal, as it tones the whole body at once. It’s also a lot of fun: remember your childhood and actively jump while burning extra calories.
Technique: Starting position: standing, legs together, arms along the body. Bend your knees slightly and jump as high as possible. As you jump, spread your legs and arms shoulder-width apart, forming the letter X. Return to the starting position.
Benefits: Improves coordination and circulation, burns calories and builds muscle.
Run in place
It’s a great way to warm up before strength training and great cardio for your body. Exercise is great because it can be varied and complicated.
Technique: Starting position: standing, legs together. Start running for you. Pick up the pace slowly. Add other movements, such as arm movements. Raise your hands one by one. If the right leg is lifted, raise the left arm and vice versa. During exercise, it is important to focus on breathing.
Benefits: Promotes weight loss and improves cardiovascular function.
It would seem, just a jump rope. But it’s a mega-simulator! If used correctly, it helps train the cardiovascular system, breathing, coordination and burns a lot of calories!
Technique: Starting position: standing, legs together, back straight. Start jumping at a slow pace on two legs. Try not to bend your knees too much, try to bounce off your feet and contract your calf muscles.
Benefits: Rope exercises effectively train lower body muscles and keep arms, shoulders, back and abdominal muscles in good shape.
Slits are a real find for those who want to have perfect buttocks. Essential basic exercise for all.
Technique: Starting position: Standing, feet shoulder width apart. Take a big step forward. Lower your legs until your knee almost touches the ground. The knee of the front leg should be directly above the ankle and bent at a 90 degree angle. All of your body weight should be on your front foot. Then return to the starting position and repeat the exercise with the other leg.
Benefits: Improves blood circulation and burns calories, acts on the lower part of the body, in particular on the gluteal muscles, squares and hamstrings.
30 minutes of cardio a day and you’ll be in shape! Therefore, take these exercises and try to do them regularly. They are suitable for both warming up and separate cardio training. After completing them, we recommend stretching to avoid krepatura the next day.