Bonnie If you don’t know where to start, start with these postures! According to the American College of Sports Medicine, these movements can not only exercise Muscles throughout the body can also effectively reduce the risk of heart disease.
Action 1: Bend your knees and bend over
Areas Worked: Tendons, calves and buttocks. Action essentials: Put your feet together and bend your body downward. Slowly bend your knees until you feel pressure on your back, clasp your arms with your hands, and take a deep breath. At this time, the body will have a floating feeling. Relax your head, neck and shoulders, slow down your breathing, swing your body slowly, or shake your head gently, hold on for one minute, and return to a standing position. Function: Exercise leg strength and lower blood pressure.
Action 2: Sit on the empty chair
Areas trained: Shoulders, chest and legs. Action essentials: Stand straight, put your feet together, palms of your hands facing each other, raise your arms upward along your head, and tilt your head back. While inhaling, bend your knees and sit down as if you were sitting on a chair. Don't let your knees go past your toes. Every time you inhale, raise your chest and draw in your abdomen. Every time you exhale, sit down slightly, bear the pressure on your back, and hold for 30 seconds. Function: Strengthen legs and reduce abdominal fat.
Action 3: Step Squat
Target areas: Buttocks, arms and legs. Action essentials: Take a step forward with your left leg, squat down, place your hands on both sides of your body, put your right knee at the heel of your left foot, inhale, slowly lift your left leg, hold for one minute, then switch legs and repeat. Function: Relax hip muscles and reduce sports injuries
Action 4: Swing your body left and right
Exercise parts: shoulders, hips. Action essentials: Take a big step forward with your right foot, step into a squat, inhale, palms facing each other, raise your arms upward, and lean your shoulders back. The front legs do not move and the body swings from side to side. The knee of the front leg should not exceed the toes. Hold for one minute, then switch legs and repeat. Function: Strengthen the strength of the upper and lower limbs, exercise the flexibility of the shoulders and hips, and enhance the stability of the knees.
Action 5: Bend your knees and raise your hips
Areas trained: Chest, neck, spine and buttocks. Action essentials: Bend over and bend your knees, reaching your heels with both hands. Place your arms on the floor on both sides of your body, with your palms facing down. While exhaling, lift your hips upwards. Hold for 45 seconds and repeat this action 3 times. What it does: Many men have very stiff intercostal muscles and connective tissue around the chest, which limits lung capacity. This pose evens out your chest breathing and relaxes those tight muscles, making breathing smoother and easier. Over time, practicing Bridge Pose can improve performance in all aspects of body movement and help relieve stress on the tissues of the upper respiratory tract.
