A Little Gymnastics Home
Plenty of
scientific research and reports speak of the benefits of exercising, but just
the thought of buying expensive equipment or paying for a gym discourages large
numbers of people.
The public
health service in the United Kingdom designed a 10-minute exercise routine to
improve the condition of your heart (remember that it is a muscle), lose
weight, clear your mind or just improve health.
Star: Jump
by opening legs and arms, as if forming the image of a star. About 15
repetitions with 15-second recovery intervals.
Squat It is
a less energetic job, but it requires strength in the legs. With your arms
extended forward or to the side, bend your knees to a nearly 90-degree angle
from your thighs to the ground. It is important to keep your back straight.
About 10 repetitions.
Burpee.
Squat down with your hands on the floor to begin. Extend your legs back and
return to the starting position. Then jump up with your hands extended above
your head. If it is a very demanding routine, it is not necessary to jump.
About 15 repetitions with recovery intervals between 15 and 30 seconds.
Push-ups.
Place your hands on the floor in a straight line with your shoulders. Stretch
your legs fully back to form a straight line with your back. Extend your arms
and then bend your elbows lowering your body until leaving it about two inches
off the ground. If you find it too difficult, you can rest your knees on the
floor. 12 reps
Triceps Sit
on the floor with your legs forward. Place your hands on the floor, bend your
knees and lift your hip off the floor. Bend your elbows to lower your body,
then extend your arms. 12 repetitions.
Biceps.
Grab an object with some weight with one hand. Standing, extend your arm
downward and in one movement raise your hand by bending your elbow. Do the same
movement about 20 times for each arm.
Shoulders.
With the same object in your hand and your outstretched arm, lift it forward
until it is located above your head. 12 repetitions. This movement alternates
with another lateral movement in which the arms are placed to the side and raised
to the height of the shoulders.
ABS. With
your lower back in contact with the ground, your knees bent and your hands
behind your ears, push your shoulders up by about two inches. Then go down and
repeat the movement for about 15 times. Do not put pressure on the neck or bend
it.
It is not
necessary to have weights or elastics to carry out these exercises, since some
cans of beans or bags of rice can serve you as well the same purpose.
Enjoy while keeping fit!
Carlos
Guerra, Step 10
