Every day we solve a complex equation: how to combine work and life, while remaining beautiful and slim. Scientists are sounding the alarm: the motor activity of people around the world has dropped drastically due to the development of the automobile industry and high-tech gadgets. What to do? Get more movement!
Squatting Everywhere
Strong glutes are beautiful and healthy. Weak muscles increase the risk of lower back problems, and they and the abs are the ones responsible for the upright position of the spine. Squatting will improve your body’s reproductive function as a bonus.
If you work remotely or play at http://slot-lady-luck.com a lot, play some upbeat music during the break and go ahead. Do more squats at home, like pliés and sumos. You can also use equipment such as dumbbells, weights, and fitness bands.
Start with the minimum, comfortable number of squats, weekly add 1-2 reps in each approach. It’s also worth choosing a small weight of weights, dumbbells for the first 3-4 weeks of training.
Abs in Five Minutes
Next door to the playground, where you walk with the little one, there are some chin-ups? Great! Take 5-10 minutes to do some abs. As a rule, at all walkout complexes there are wall bars, this is a great tool for pumping the problematic lower abdomen.
Stand with your back to the wall bars, raise your arms up and grasp the bars. In the hanging position, bend your knees and pull them up to your chest, engaging your abdominal muscles. Hold this position for 2-4 seconds, then lower your legs down, straightening them. Repeat the exercise 8-12 times, then take a rest for one or two minutes and perform the second approach. Choose the number of sets at your discretion.
Involve the children by offering them a simple competition, for example, to see who can hold their legs longer.
For such a walk, you can take a jump rope. Jumping rope slims the legs and strengthens the heart.
Abs exercises can be done every other day. To grow the abdominal muscles, you need not only load them, but also give them to recover. Then the body starts a mechanism called “supercompensation”. Keep in mind, abs will be visible only from a proper diet.
Walking and Running
Running and walking are cardio exercises. Cardio helps strengthen your heart muscle, increase lung capacity, and “sink” subcutaneous fat. If you’re just starting out, experts recommend cardio for half an hour a day two to three times a week.
Is there a stadium, park or at least a relatively uncluttered sidewalk near your house? Great! Run three times a week for 20 minutes, alternating between jogging and walking at a brisk pace if just running is hard. Don’t forget to stretch before you run.
However, there are contraindications for running: weak, diseased heart, injured knees or other leg joints. If you can’t run – walk briskly for half an hour a day. A separate workout is unnecessary, it’s enough to get out of the transport 1-2 stops further from home, and walk briskly, provided that you do not have a heavy bag and bags of groceries with you.
Choosing the Stairs
Walking up and down the stairs should be a steady activity, without stopping or pausing on the flights of stairs. You shouldn’t pile on the railing, curve your torso. It’s necessary to stick to one pace of walking, breathing through your nose without trying to swallow air or breathing through your mouth and talking on the phone.
Useful Hobbies
Dancing, yoga, fitness, swimming pool, and for family leisure, bicycles are suitable. Riding a two-wheeled “horse” strengthens the heart muscle, increases vascular tone, reduces “bad” and increases “good” cholesterol, reducing the risk of heart disease.
Jump for 20-30 minutes a week and strengthen the musculoskeletal system, solve the problem of flat feet, develop endurance, flexibility and coordination of movement, and at the same time – be closer to the children.
Calories Like Counting
To achieve slimness and lightness, you need to watch your diet. The first thing to give up is fast food, heavy, fatty foods, rolls, and sweets. If your goal isn’t just to tighten your body, but also to lose extra pounds, you need to create a caloric deficit.
Today, calculating your calorie allowance for weight loss is much easier than it was 5-10 years ago. You don’t need to count them according to a chart. All you need to do is download an app, enter your current weight and height, and then enter the result you want to achieve. The app will help you calculate the daily calorie allowance you need.
On a daily basis, indicate what you have eaten and how much, as well as what exercise you have done, and how much. Try to include more vegetables, lean meat, and healthy cereals in your diet, and stay within your daily calorie allowance.
