Effective health promotion exercises
Almost all experts in the field of fitness believe that there are no miraculous exercises that allow you to get sports forms in just 10-15 minutes of training. In sports, you get as much as you invest. But this does not mean that your workouts should be exhausting.
However, the same experts say that not all exercises are equally effective. Various exercises are most effective at different levels of training. Some are aimed at burning fat, while others are aimed at building muscle.
So, the following exercises can be called the most effective and have a positive impact on human health.
1. Walking
It is carried out at any convenient time and in any place. This exercise helps to strengthen the cardiovascular system, burning extra calories. It is recommended even for experienced athletes. Beginners should start with 5-10 minute walks, gradually increasing their duration. As you know, walking at a fast pace contributes to the loss of 500 calories per hour.
2. Interval training
Contribute to the strengthening of the respiratory system. Adding interval training to cardio (walking) will greatly enhance the effectiveness of your workouts.
The principle of employment is simple. It is enough to increase the pace for 1-2 minutes and then gradually return to the usual intensity of the load for a period of 5 to 10 minutes, depending on your fitness and the duration of the workout.
3. Squats
Strength training is essential. The higher your muscle training, the sooner you gain fitness shape and the more intense the process of burning extra calories. Squats are a great example.
Attention! If performed incorrectly, the exercise completely loses its effectiveness. The feet should be shoulder-width apart, the heels should not come off the floor, the back should be straight. When performing knees should be as long as possible above the ankles. Exercise is especially useful for people suffering from pain in the knee joints.
4. Twisting
Everyone wants to have a strong, flat, relief press. This exercise is specifically for this. Twisting follows from the prone position. You need to start the exercise with a head lift, then the neck, shoulders, and finally the back turn on. Try not to hold your breath and do not reduce your elbows.
It is also effective to perform twisting with legs raised from the floor. To strengthen the oblique abdominal muscles should perform this exercise with the turns of the body.
One of the most important roles during the pregnancy of the future mother is her nutrition. Proper nutrition during pregnancy will help to avoid many problems after childbirth. This is especially important during a multiple pregnancy, because it is during this period that the woman’s body is subjected to enormous loads. Try to eat the most balanced and then you will give birth to healthy and strong children.
