realizată de Phillip Forbes 2 luni în urmă
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Take a few minutes to breathe and relax. This gives your body a chance to cool down. Cooling down will decrease muscle soreness or improve your range of motion, but it is important for your cardiovascular system. Cool-down exercises stretch each major muscle group. It reduces your heart rate (Zucker, 2024).
Start in a tall kneeling position. Sit back on your heels. Reach your arms forward, then lower your chest toward the floor, stretching your arms out in front of you. Place a folded-up towel between your hips and your heels if there is a lot of space between them. Hold the position for 20 to 30 seconds and breathe deeply. Sit back up and repeat (Zucker, 2024).
Lie on your back with your legs extended. Bend your right knee and bring it towards your chest. Place your hands on your shin to pull your right knee closer. Relax your head, neck, and shoulders. Hold for 20 to 30 seconds and breathe deeply. Release your right knee and stretch your right leg out. Bring your left knee in to switch sides and repeat. You can also bring both knees to your chest for a deeper lower back stretch (Zucker, 2024).
Sit upright with your legs stretched out in front of you and your inner thighs touching. Bend your knees slightly. Engage your abs and hinge at your hips to bend forward. Maintain a neutral spine. Grab onto your legs, ankles, or feet you can. Loop a towel or resistance band around the soles of your feet for assistance. Hold the stretch for 20 to 30 seconds. Breathe deeply. Return to the starting position and repeat one or two more times (Zucker, 2024).
Start in a half-kneeling position, like the bottom of a lunge, with your right foot forward and your left knee down. Keep both knees at a 90-degree angle. Tuck your left hip and squeeze your glutes. Feel a stretch in the front of your left thigh. Hold for 20 to 30 seconds. Switch sides to stretch the front of your right thigh. For more intensity, place your back foot on a wall. Focus on squeezing your glutes (Zucker, 2024).
Stand upright, facing a wall. Place your hands on the wall. Step your left foot back behind you. Keep your left leg straight. Bend your right knee toward the wall. Feel the stretch in your left calf. Hold for 20 to 30 seconds. Step your left foot forward. Step your right foot back to switch sides and repeat (Zucker, 2024).
Stand upright with your feet shoulder-width apart. Reach your left arm across your body. Place your right hand on your left triceps and gently push. Hold for 20 to 30 seconds. Switch sides and repeat to stretch your right side (Zucker, 2024).
Warming up before a workout is extremely important. Warm-ups can activate your central nervous system and help prepare your body for movement. Warm-up is to get your blood circulating, heart pumping, and body temperature rising in order to prepare your muscles and joints for the higher-intensity exercises. Not only will you physically feel better, but you'll also feel mentally ready to take on your routine (Thomason, 2021).
Begin standing with your feet hip-width apart. Hinge at the hips and send them back, lowering until your thighs are roughly parallel to the floor. Press through your heels and engage your glutes to return to a starting position. Continue for 30 seconds (Thomason, 2021).
Start standing at the edge of your mat. Take a big step forward with your right leg, then slowly bend both knees and lower down until both knees are at 90-degree angles. Press through your front foot to return to the starting position. Continue for 30 seconds, then repeat on the opposite side (Thomason, 2021).
Start by standing at the edge of your mat. Slowly bend your body forward until your hands reach the mat. Walk your hands out into a high-plank position. Hold for a moment. Walk your hands back toward your feet, and slowly roll back up to standing. Continue for 30 seconds.
Start in a standing position. Roll your head in slow circles, clockwise. Continue for 15 seconds, then go counterclockwise for 15 seconds (Thomason, 2021).
Start in a standing position. Swing your arms in front of your body, then bring them backward behind your body. Continue swinging back and forth for 30 seconds (Thomason, 2021).
Start in a standing position. Slowly roll your shoulders up and back, then to the front again, creating circles. Continue for 15 seconds. Reverse the movement and continue for 15 seconds (Thomason, 2021).
Cardio boosts the intensity of your fitness regimen. Powerful, explosive movements that use body weight allow you to achieve a maximum cardio workout with no equipment necessary (Waehner, 2024).
Begin with your feet together and lower into a squat, bringing your arms in front of you. Jump your feet out, land in a squat, and circle your arms up and over your head. Jump up again, bringing your feet together, and circle your arms back down (Waehner, 2024).
Stand with your feet together, and make sure you have plenty of space in front of you. Lower into a squat and jump forward in an explosive movement. Land with bent knees to protect the joints. Jump forward again, continuing for the length of the room, turning around, and going the other way. Repeat for 30 to 60 seconds (Waehner, 2024).
Begin with your feet wide and your hands behind your head. Squat as low as you can, taking your torso slightly forward without rounding the back. Jump up high, keeping your hands behind your head. Land with soft knees and repeat for 30 to 60 seconds (Waehner, 2024).
Stand with your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you. Jump explosively with your feet out behind you so that you're in a push-up position, on your hands and toes, with your body in a straight line. Do a push-up on your toes or knees (this is optional and adds quite a bit of intensity). Take care not to drop your hips. Jump your feet back to start, stand up, and repeat for 10 to 15 reps or 30 to 60 seconds (Waehner, 2024).
Place your feet about hip-width apart, and squat low enough that you can put your hands on the floor in front of you. Explode and jump up, using your glutes, quads, and hamstrings to generate power. Tap your heels together as you jump and take your hands behind your head or up in the air. Land with bent knees to protect your joints and get into your squat to prepare for the next jump. Repeat 10 to 20 frog jumps (Waehner, 2024).
Strength training exercises can help you stay fit. Working your whole body can build muscle mass and improve endurance, flexibility, speed, precision, coordination, balance, and stability. Building and maintaining muscle strength and endurance and establishing an interval training routine (Quinn, 2022).
Lunges target the hips, glutes, and thighs, and adding a jump gets the heart pumping. Start in a classic lunge position with one foot forward and one foot back. Bend your knees deeper, and then jump up high to switch leg positions. Use explosive, but controlled movements. Repeat the jump lunges for up to 2 minutes (Quinn, 2022).
Jumping jacks burn up to 100 calories per minute, making this classic move a great full-body combination of cardio and strength training. Jumping jacks are a high-impact exercise (Quinn, 2022).
This lower body move requires some coordination but is sure to get your heart rate up. Start by standing with your feet together. Stride backward with one leg to tap the ball of the foot to the floor as you raise the arms to shoulder level. Lower the arms to your side as you step back to your starting position. Repeat with the other leg. Pick up the pace and keep moving for up to 2 minutes (Quinn, 2022).
These lateral plyometric jumps improve agility, increase power and increase endurance. Start standing with your feet parallel. Jump to the right several feet and bend your knees as you land in a squat position. Jump back to the left, drawing your feet together, then lower into another squat. Continue jumping from side to side. Use a small object to jump over if you like (cone, book, yoga block, etc.) and continue for up to 2 minutes (Quinn, 2022).
Start by hanging and allowing your arms to fully extend overhead. Exhale as you pull yourself up with your chin level to the bar. Pause at the top, then inhale as you lower. Repeat the pull-up five times or more, and then rest (Quinn, 2022).
Get into a plank position with your hands a little wider than your shoulders and your legs parallel. Pull your abdominals in and up to engage your core and maintain a neutral spine to avoid collapsing in your shoulders or dropping your hips. Push into your hands to prevent a curved back as you reach through the crown of your head. Keep your gaze on the floor or a few feet out in front of you as you extend through your neck. Try to hold this position for as long as you can, ideally for the full 2 minutes (Quinn, 2022).
Start in a plank position or lower your knees if you're still building up your strength. Perform 4 push-ups with your abs in and your spine neutral. On the fifth push-up, lower halfway down and hold for 4 counts. Push back up and repeat the series of 4 regular push-ups and 1 halfway down—five or more times for up to 2 minutes (Quinn, 2022).
Stretching helps improve flexibility, reduce tightness, and ultimately make your routines more and more safe. There are two main types of stretches: dynamic and static. Dynamic stretching involves moving your joints and muscles through their full range of motion. Static stretching is when you sink into a position, ideally to the point where you start to feel a little pushback, and hold for a period of time. Both are essential for a balanced fitness routine, but the type you choose should ultimately depend on when you’re stretching. Stretching boosts your muscles and tendons’ ability to lengthen. This makes it essential for improving mobility, which is a joint’s ability to move through its entire range of motion (Winderl, 2023).
Start on all fours. Slide your knees wider than shoulder-width apart. Turn your toes out and rest the inner edges of your feet flat on the floor. Shift your hips back toward your heels. Move from your hands to your forearms to get a deeper stretch, if possible. Hold for at least 30 seconds (Winderl, 2023).
Lie on one side. Keep your bottom leg straight and bend your top knee so your foot is by your bum. Hold your top foot with your hand, pulling it toward your bum. Keep your hips stable so you’re not rocking back as you pull. Hold for at least 30 seconds. Switch sides and repeat (Winderl, 2023).
Sit with your right knee bent at 90 degrees in front of you, your calf perpendicular to your body, and the sole of your foot facing to the left. Keep your right foot flexed. Let your leg rest flat on the floor. Place your left knee to the left of your body and bend the knee so that your foot faces behind you. Keep your left foot flexed. Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you’re super tight. Hold for at least 30 seconds. Repeat on the other side (Winderl, 2023).
Stand tall with feet slightly wider than shoulder-width apart. Shift your weight to the right, bending the right knee slightly. Hike up your right hip slightly while keeping the left hip pulled down. You should feel a stretch on the inside of your left leg. Hold for at least 30 seconds, then switch sides and repeat (Winderl, 2023).
Stand with your feet together. Bend your left knee and use your left hand to pull your left foot toward your bum. Keep your knees together. If you need to, put one hand on a wall for balance. Squeeze your glutes to increase the stretch in the front of your legs. Hold for at least 30 seconds. Repeat on the other leg (Winderl, 2023).
Kneel, sit, or stand tall with feet hip-width apart and arms extended overhead. Bend your right elbow and reach your right hand to touch the top and middle of your back. Reach your left hand overhead and grasp just below your right elbow. Gently pull your right elbow down and toward your head. Hold for at least 30 seconds. Switch arms and repeat (Winderl, 2023).
Stand with your feet hip-width apart, knees slightly bent, and arms by your sides. Exhale as you fold forward from the hips and bring your head towards the floor. Tuck your chin under and relax your shoulders. Keep your knees straight, but with a gentle bend, so that they are not locked out. Touch the floor with your fingertips. You can also wrap your arms around your legs if you feel comfortable. Hold for at least 30 seconds and breathe. Bend your knees and roll up slowly, starting with the lower back and stacking one vertebra at a time, to return to standing (Winderl, 2023).
