Good Lifestyle

Although many people fear training and avoiding it, movement can help you feel better in your daily body. With these easy and effective fitness movements, you can become stronger and feel good to do so. Some high impact exercises are not attractive - training is to find something you love and that makes you feel more fulfilled. Here are the most essential movements that can be completed (and modified) by all energy and fitness levels. They can all be done without equipment, but you can add resistance strips to increase challenges over time.

1. Plate

Whether on the forearms or toes, it is one of the best reinforcements for the lower back and the nucleus. You can work on the time you spend on this subject, but start holding one for 20-30 seconds. You can make things more difficult by holding longer and making knee taps on the ground, and you can make your knees easier. This also facilitates progression to a complete pump. To target the obliques, make a side board.

2. Dog down

An essential in yoga, the position of the dog to the bottom stretches your hamstrings while slightly activating your nucleus. It can help flexibility and mobility training. Just push your hips in a V with your pressed palms in the ground. You can alternate between this position and a board to work on the nucleus, and you can also go to a slit installation or a three -legged dog. There are tons of ways to work on the body with this pose - be creative!

3. Squats

A popular strengthening of the lower body, squats are a versatile way to burn your muscles. Beyond working the glutes and legs, it can get your heart rate and act as a daily form of cardio for 10 to 20 minutes. You can make a sumo squat, in which your legs are wider than your hips if you suffer from knee problems. Experience with the narrowing or expanding of your position and consider adding a static impulse or socket. To add a challenge, you can also put a strip of resistance around your thighs.

4. Mountain climbers

An excellent way to rely on the heart and obliques, this complete movement of the body can help increase your heart rate in no time. You don't need any equipment and you can control the speed. For more than a sweaty cardio training, increase the speed. For a lower impact, decrease the speed. Of course, this decision is a bit like burpees and many people have a love / hatred relationship with them. It is important to choose the pace that suits you, and you can always take breaks or make changes.

5. Leg elevators

These can be done on the side, on all fours or standing. If you are standing, hold a chair or a wall for balance. If you are lying on the side, fold the lower leg and straighten the upper leg, lifting high and experimenting with pulses. You can add a strip of resistance to make it more difficult, and try to lift on all sides, including the side, the front and the back to obtain a better commitment. See if you prefer this standing or installation movement.

6. Signing bridge

This can be done with your back on the ground and your hips have lifted. Drive your hips with your feet firmly planted on the floor and tighten your booty at the top of the movement. To make it more difficult, you can rest a dumbbell on your pool, try pulses and sockets, or add a strip of resistance. Doing gluteal bridges for only 40 seconds a day can help strengthen your buttocks, pelvic floor and entire back. In addition, it opens your back and neck.

7. Bird dog

A movement made on the hands and knees, the bird dog is a lifetime exercise that you can do that requires stability and balance but can be changed at your capacity level. Start on all fours with Hans under the shoulders and knees under their hips. Keep your neck neutral and extend your left arm, spread your right leg at the same time, keeping your square hips. Take a break for a few seconds and go back to the starting position before repeating with the opposite arm and leg.

8. Dead bug

If you have pressure problems on your knees or your wrists, you will love the dead bug, which is elongated on your back. It can work for all levels of fitness and can help activate your deep trunk muscles. Start lying down on your back with your legs in table position. Extend your left leg and place your right arm above your head, keeping the lower back on the ground. Then bring your leg back to the table and make the same movement with the opposite arm and leg. To make it more difficult, you can bring your arm further behind your head.