25 ways to stay in good shape
25 ways to stay in good shape; how maintain it? Learn how diet and exercise help prevent aging and keep your body healthy. Modern people’s lives run at a fast pace, and there is absolutely no time to pause. Even so, you often feel empty. Today we will not tell you about the secret method of increasing energy savings because it does not exist. However, you can learn 25 ways to stay in good shape.
25 ways to stay in good shape
This advice may seem superficial, but regular morning exercise will increase the body’s energy reserves. Now we are not talking about working with dumbbells or barbells. It is enough to do squats, swing movements of the limbs, and push-ups before going to work.
Get used to breakfast. Many people need to pay more attention to this food and make serious mistakes. Eating slow-carb sources in the morning gives your body enough energy until lunchtime. Skip eating late, so you have a good appetite when you wake up.
If the body lacks fluids, then the person begins to feel tired. Drink water at the first sign of thirst.
In addition to three main meals, you should have 2 or 3 snacks. For this, fruit, nuts, and dried fruit are very suitable. You can only hold it during lunch because this way, you will eat more food than your body needs. It hurts the figure and causes fatigue because the body has to process excess food.
Take a short break if you are exhausted and the workday is not over. It would help if you also did a light neck and head massage to increase blood flow.
If you have to sit for a long time at work, you must use every opportunity to do physical activity. Don’t ask a colleague to bring coffee, but go yourself. Periodically perform light stretches in the chair, make circular movements with the head, tense and relax your abdominal muscles, etc.
Many people love this aromatic drink. Try not to abuse it, and especially drink coffee at night.
Train yourself to maintain good body posture. A straight back and straight chest increase blood flow to the brain.
Laugh more often
You probably know that laughter prolongs life. In addition, facial muscles are activated, which improves blood circulation.
Make sure you start playing sports. You don’t need to go to the gym, because quality exercises can be done at home. Walk regularly to start. Then it would help if you started running. If you do not need to lose weight, buy dumbbells and pump your muscles. Strength training in the evening will help men feel better.
Start monitoring your health. If the body lacks iron, then hemoglobin is synthesized in small amounts, which causes rapid fatigue.
It is one of the most affordable and effective methods to overcome depression and stress. To conduct the lesson, you must sit on the ground, close your eyes and concentrate on breathing, which should be calm and quiet.
It is advisable to give up alcoholic beverages altogether. As a last resort, use as little as possible.
Scientists have found that it is good to change the bed periodically. It will allow the body to recover fully.
Don’t sleep too much.
Eight hours of sleep is enough to restore the body. If you don’t get enough sleep or sleep, it will hurt your well-being.
Scientists have proven the advantages of aroma, and today there is even a particular procedure – aromatherapy. To implement it, you need to buy scented candles. You can also bathe with aromatic oils periodically.
The spine is connected to all internal organs. If it is healthy, then your general condition will improve.
Take an hour’s nap during the day as soon as possible. It will increase the body’s energy reserves.
Nuts and raisins
With a significant lack of magnesium, lactate is actively synthesized during sports. Metabolites of energy processes are what causes fatigue. Eat nuts, which are an excellent source of magnesium. Raisins can then supply energy to the body.
Get a sport to play sports.
Of course, the class can be conducted in any clothes. However, in an exciting experiment, scientists proved the following – girls who train in beautiful formwork 20 percent more efficiently.
Get a dog
If you have pets at home, then you should walk them often. Scientists from the United States have shown that the physical activity of dog owners every day is 35 percent higher than the average person.
Share sweets with loved ones.
There is no need to give up all desserts to maintain a figure. However, giving the cake or pastry to your partner or girlfriend is better.
Brush your teeth after every meal.
In Japan, scientists have proven that it will benefit the teeth and your figure. This hygiene procedure can suppress the appetite, mainly if the toothpaste used tastes like mint. In addition, healthy teeth have a positive effect on the functioning of the digestive system.
Only watch TV sometimes.
Again, let’s turn to the research of scientists from the United States. They found that people who spend more than four hours before a blue screen consume 30 percent more calories daily. You may not notice, but when watching movies or TV shows, the amount of snacks increases, which the body does not need.
It is essential to chew your food thoroughly. While eating, you need to concentrate and not be distracted by watching TV or reading newspapers.
Exercise to help you stay healthy
Now the conversation is focused only on exercises that can be done with your body weight. You don’t need special sports equipment. As a result, you can practice anywhere. At the same time, you don’t have to spend much time in class, which is essential for many people in modern life.
Even without visiting the gym, you can maintain excellent physical shape with the help of the movements discussed today. You can use this exercise as a foundation in your exercise routine. However, first, you should master the technical nuances of all the movements well to get maximum results from the training.
Take a lying position, and place your hands at the level of the shoulder joints. Feet resting on the ground, also shoulder-width apart. As a result, the starting position is similar to the plank exercise. Make sure your body is in a straight line. It should also be remembered that the head should not be lowered, and the butt should not be raised. From the starting position described above, do push-ups.
Arms are below the shoulder joint or slightly wider. The body is stretched in a straight line; the back and chest muscles are tense. It would help if you held this position for a specific time.
Take a prone position, and bend your legs at the knee joints, placing your feet on the ground. The stomach must be pulled in, and the arms should be close to the body. From this position, begin to lift your hips.
Take the starting position, same as a push-up. Then place your left foot near the outside of the arm of the same name. It should land with the whole leg. Return to the starting position, and repeat the movement with the other leg. During training, sagging hips should not be allowed, and the shoulder joints should not be moved from the arm line.
Take a plank position, from where you need to raise your right hand and touch it to the left shoulder joint. Return to the starting position, and repeat the movement with the other hand. When connecting the shoulder joint with the hand, it is not recommended to transfer the body weight.
Everyone has known this exercise since childhood. While performing the movement, you must not allow the following:
- Extend the knee joint beyond the line of the toes.
- Remove the heel from the ground.
- Bending into the knee joint.
- Transferring body weight to the socks.
If you can’t get to a full squat, do the exercise at a comfortable height.
Take a standing position and straighten your back. Step with the left foot to the side, going down as low as possible.
Squat until your thighs are parallel to the ground. When moving down, please keep your hands in front of you, and when jumping out, push them behind you. Try to jump as high as possible and then land softly. When you’ve reached the lowest point of your squat, your heels should be flat on the ground.
The anterior knee joint should be bent at a right angle. While tossing, lower yourself as low as possible, but the knee joint of the back leg should not touch the ground. The body must be kept in a vertical plane, and the body weight should be evenly distributed between the legs. Jump and switch your legs in the air. You should make regular lunges and only switch to jumping after reaching a certain level of training.
One leg is lifted
Get into a standing position and straighten your back. Begin to bend forward while leaving one leg behind. The incline should be as low as your flexibility allows.
Turn the lungs
Get into a standing position and step back with your feet. In this case, the knee joint of the front leg should be bent at a right angle. The body weight must be evenly distributed between the legs.
Walk with hands
The legs should be as straight as possible, which depends on the body’s level of flexibility. The back should not be rounded and should be carefully monitored. Lean forward, and after touching the ground with your hands, start moving forward until you take a plank position. You must return to the starting position in the same way.
After mastering the technique of all these movements, you can replace them in any order. However, it is necessary to choose them, so they do not use the same muscle group. It is enough to use three exercises in one lesson. Do each for 30 seconds, followed by a 10-second break. The sequence must be performed at least 10 times.