Physical activity is necessary for every woman to maintain themselves in good shape and to burn extra calories. But not everyone has the time and money for going to the gym. And what is there to hide the fact that many women simply can't stand the sport! But keep yourself in good form and without sport as such. We offer you a range of simple exercises on all occasions. When to be assertive and often to repeat them, you can get a large enough physical activity.Cardio-shopping
During the next race on the supermarket don't take a cart on wheels. Portable basket is a great trainer for training the muscles of the arms and upper body. Carry a basket in his right hand for 5 minutes and then put it in the left hand. Alternately change hands, as the filling baskets reducing this time to 2 minutes. From time to time bend your elbow, lifting the basket up to the level of the waist. Until you get to the cashier, will take a great strength workout. For additional burning calories try to walk between the shelves at a rapid pace.
Talking on the phone
If you sometime have to stand in one place, try this exercise: hooked on right leg over the left leg and hold the balance for 1 minute. Then go up on the toes of the left leg 20-30 times and change the leg. This exercise is very useful for ICD - do it from time to time, and in high heels you will look simply stunning.
Taking a bath
Try to combine bathing in the tub or pool with gymnastics:
- Slide the right hand over the head as far as possible behind his back and slowly describe it big circles. Repeat 10 times on each hand.
- Lift your head, fold hands in front of chest, connecting the tips of the fingers. Elbows hold horizontally at chest level. Now hold hands tightly together and hold for 10-15 seconds. Then relax your muscles. Do exercise 8-10 times.
- Clamp between the foot sponge or washcloth and raise your legs slowly and as high as you can. Pulling straight legs, count to three, then slowly lower legs. Repeat 5-10 times. This exercise is useful for hips and belly.
In front of the TV or behind a Desk
These exercises can be done throughout the day in every spare moment - sitting on the couch watching TV or at your Desk. The entire exercise takes about 10-15 minutes.
- Sit straight, feet together. Without lifting the heels from the floor, alternately push up socks, imitating the walk up the hill. Repeat 60 times.
- The position is the same, but without lifting from the floor socks, alternately lift the heel. Repeat 60 times.
- Give the load gluteal muscles. Strain them, hold this position for 5 seconds and then relax your muscles. Repeat 30 times.
- Pull your stomach, tensing of muscles, inhale. On the exhale, hold the muscles in tension within 3 seconds. Repeat 15 times.
- Pinch and pinch shoulder blades. Repeat 30 times.
- Open and close their hands. Repeat 60 times.
Playing with children
Games with children can be not only an entertainment but also an excellent physical exercise. More play active games, preferably in the fresh air. Try to have at hand a hula-Hoop and a box with "sports equipment": pralkami, balls of various sizes, badminton, "flying saucers" and other toys. In principle, any action taken in time, can rightfully be called a game. Why not turn the game cleaning toys? For example, who will collect the toys from the floor for 10 minutes. Double benefit - the purity and physical training.
Cleaning
Intensive cleaning itself burns a lot of calories. But it is possible to further increase the load on some areas of the body. Try all the movements to do with a large amplitude, and more squat, bend over with a straight back in different directions, to reach out in different directions. During cleaning or other household chores try to dance or sing: not only do you get aesthetic pleasure from the home routine, so you will help the body to burn more calories.
For half an hour cleaning can burn:
- Washing dishes - 70 calories.
- Cleaning (mopping, vacuuming, wiping dust and so on) - 100-120 calories.
- Ironing - 70 calories.
- Cooking - 70-100 calories.
- Singing - 35 calories.
- Dances - 150-200 calories.
Walk
Even a simple walk can turn into a physical workout. To achieve significant results, it is advisable to walk every day for half an hour at a fast walk or 1, 5-2 km any step. Walking is better than Jogging, improves muscle and heart tone, because it provides the optimal load for a longer period of time.
On vacation
Who said that on vacation you need to rest more? Rest for the body is to change your routine. Instead of just lying on the beach, more swim, play volleyball, do water aerobics, diving or water skiing. You can always sign up for some Hiking route through the mountains or historic sites. Then from leave, you will return full of energy and slender as a reed, like a tasty and nourishing you have any food in the hotel.
Author:
Al-Robaki M
Source:
MyJane
No comments:
Post a Comment