To keep the body in good shape, it is necessary to perform a series of physical exercises aimed at different muscle groups every day or at least every other day, and in general to lead an active lifestyle.
Instructions
Step 1
Morning exercises will help wake up the body from sleep. After washing your face, drink a glass of still water, turn on your favorite music and start warming up your muscles. Straighten your back and legs, straighten your shoulders. Make tilts of the head back, forward and to the sides, swing with straightened arms ("mill"), tilt the body. Be sure to do leg exercises: straighten your arms forward parallel to each other and alternately swing your legs, trying to touch the toe of the left leg to the right hand, and the toe of the right leg to the left hand.
Step 2
Push-ups perfectly strengthen the upper half of the body. They work on the shoulder girdle, arms, chest muscles and partly the abs. For women, press with bent knees and feet crossed. The wider the arms are spread, the greater the load on the shoulder girdle. The frequency and number of push-ups depends on your overall fitness level. To avoid injury, perform the exercise in 2-3 sets.
Step 3
Dumbbell exercises will help you keep your figure in good shape. This does not mean that you should limit yourself to strength training. Take dumbbells with you for fitness aerobics, pump the press with dumbbells in your hands, go jogging with them. Resistance exercises will make your body sculpted much faster than without it. To keep the body in good shape, choose low weight dumbbells (2-3 kg), and if your goal is to increase muscle mass, gradually increase the load to 5 kg or more (for men).
Step 4
Lead an active lifestyle. If you find it difficult to force yourself to exercise daily, do what you really enjoy: boxing, going to the pool, mastering the basics of figure skating, capoeira, Latin American dancing, or pedaling your bike more often. Keep track of the frequency of your sports hobbies: they should not be less than 2 times a week. The main thing is that classes should be a joy, since movement is life.
