Strength exercises that impart tonus to the body

Every time you pick up dumbbells, you protect yourself from injury. The study showed that women who regularly lifted weight for seven months were 5 times less fatigued fractures in the lower body during intensive physical exercises (such as aerobics and running) than those women who neglected strength training. To give more elasticity to your body, twice a week, perform at least one exercise to strengthen the muscles of the hands, legs, chest, buttocks, back and press. Expensive to a strong and healthy body can become an ordinary path in the park! Strength exercises, giving tone to the body will be very handy.

Cardiologists studied people with preclinical stage of arterial hypertension (that is, those who had blood pressure of 120-139 for 80 and found out that people walking four times a day for 10 minutes could reduce their pressure more than those who walked once a day for 10 minutes.The positive effect of walking in the first group was so much longer after a fourth short walk compared to 7 hours after one long walk.No, whether you are walking your dog, go for a walk.The first versatile program is physical (lateral) movement, which is the ideal means of training to increase effectiveness and one of the most effective low-impact methods of burning calories.Training the program will make the muscles of the hips (especially the inner external) and the buttocks more prominent, help strengthen the lower joint joint apparatus parts of the body, improve the performance of the cardiovascular and respiratory systems, increase muscle endurance, improve balance, coordination, dexterity.

A cunning way to move more

Several times climbing the stairs a day benefit the heart, women began to use the stairs instead of the elevator almost three times more often than before. Try and you: paste on the cupboards in the kitchen tablets with phrases like: "Walk around the quarter burns 25 calories." Your motivation to move more will literally soar! The easiest way to reduce training time? Interval training! The results of the research showed that people who sprinted on a stationary bike for only two and a half hours a week for two weeks showed the same progress as those who exercised on the bike more than 10 hours a week at moderate intensity. In order to get the most benefit from the cardio exercises, do sprint intervals, then for 4 minutes, pedal at a moderate speed, repeating this cycle four to six times. Train in this mode 3-5 days a week. Walking is a reliable way to burn calories, but if you have a significant excess weight, start off walking at a slow pace. In people with a body mass index (BMI) of about 30 or higher, walking at a speed of about 5 km / h, the load on the hip, knee and ankle joints is 60% more than those whose BMI is 20-25 units. Excessive stress can increase the risk of developing osteoarthritis, stretching the tendon, cause fatigue fractures. Do not stop training on the treadmill (or, even worse, stop training altogether); just reduce the speed and increase the distance to burn all the same calories. It will take you more time, but it will be easier for you to continue to train.

Exercise for endurance training

Do not let fatigue and pain drive you to the reloading base with a cup of hot cocoa instead of enjoying snow or ice. Prepare for your favorite winter sport with these exercises. Do 2-3 sets of 10-15 repetitions three times a week.

If you are skating

Do "Squat on one leg with a touch of the floor." Take the left hand dumbbell weighing 2.3 kg and stand with your right foot on the hard pillow, lifting your left leg behind you. Lean from the hip, pull the left hand to the right leg, and the right arm back. Stand up and raise your left hand up and to the left side along the diagonal; repeat. Change sides and complete the approach.

If you are snowboarding

Try the "Balancing Squat". Take in each hand a dumbbell weighing 1.3-2.3 kg and stand up straight, legs at the width of the thighs. Pull out your arms at shoulder level, palms down. Sit down, lifting your toes up. Straighten your legs, bending forward and rising on your toes, and wave your hands, pointing them forward; repeat.

If you are a skier

Perform a "sliding bridge". Lie face up, laying your shoulders on the balancing platform, bending your knees and placing your feet on sliding discs or on paper plates. Raise the hips so that they are at right angles to the knees. Pull your arms up, slightly bending them at the elbows and clenching your fists. Raise your legs to the sides, sliding on the floor. Keep your feet to the center and repeat the exercise.

If you like Nordic skiing

Try the exercise "Bike" with straight legs. Lay down on the left side, putting your left hip on the balancing platform, your foot on the floor, and your right foot on the left. Place your left hand under your head and pull out your right hand at shoulder level in front of you with your palm facing down. Take your right leg back, while simultaneously leading your right arm forward. Return to the starting position and repeat. Change sides and complete the exercise.