Sports activities are the key to health and good physical shape. Sedentary activities and lack of physical activity during the day can lead to many diseases. Even if it is not possible to hire a personal trainer or visit a fitness club, you can come to a simple solution - periodically spend physical education.
Instructions
Step 1
You can relieve stress and fatigue by switching mental activity to physical activity. To do this, you will need to perform simple exercises, which will take from 3 to 5 minutes to complete. Stand up straight and stretch, trying to relax all muscle groups. Perform 10 tilts of the body forward and backward, and after a short pause - on the sides: left and right. Then make 8-10 circular motions with your pelvis. Finish the warm-up of the body with active squats, which should also be done about 8-10 times.
Step 2
There are a variety of exercises that can be used to release tension in the arms. This is especially necessary for those who lead a sedentary lifestyle and for a long time typing on a computer or taking notes. Be sure to perform rotations with your hands, cross them in a lock, stretching straight in front of you and returning back to your chest. Next, make 10 rotations with your hands in the area of the elbow joints. Finish the exercise by rotating your elbows while keeping your hands on your shoulders. Relax your arms and shake them arbitrarily, finally relieving tension.
Step 3
To improve brain activity and relieve tension in the neck and head area, perform 10-15 head tilts forward, backward and to the sides. Next, using this approach, repeat these exercises, making head turns. Finish the exercise with 3-5 slow head rotations clockwise and counterclockwise.
Step 4
Long-term work at the computer or prolonged reading of books can cause visual impairment. Therefore, it is advisable to remove eye fatigue with the following set of exercises after every hour of reading or working at the computer. Blink frequently and close your eyes for a few seconds. Then close them up, then open your eyes wide. Repeat these exercises 3 times. Perform circular movements with your eyes, first in one direction, and then in the other. Extend your index finger to the distance of your hand and gaze at its tip, slowly bringing your finger to your nose. Repeat the exercise 3 times. Then look into the distance.
Step 5
To energize yourself, do vigorous movements with your arms raised above your head and your legs back. Finish your physical activity with relaxation exercises. Stand up straight, straighten your shoulders, rise on your toes, then shift your weight onto your heels. Gradually extend your arms upward and abruptly release them downward, freeing yourself from fatigue. Now the necessary charge of energy is provided to you.
