In case of not having enough time, space or elements to train, there are simple ways to achieve it.
The physical exercises are key to maintaining comprehensive well -being: They strengthen the cardiovascular system, regulate weight, improve mood and help prevent chronic diseases. But many times it is Difficult to find time to train long time.
Happily, there are simple and effective strategies: “Microejercices” They can offer similar benefits to those of a 20 -minute walk. These small movements can be done without equipment, at home or even in the office, and are ideal for those who want to move more throughout the day without complications.
Wall flexions
Credits: Freepik
The five microejercices to complement your training
The virtue of microejercices is that They do not necessarily require a lot of time, space or equipment to perform themthey demand a minimum effort and have benefits equivalent to those of a 20 -minute walk, among the most recommended are chair squats, wall flexions, marching in the place, heel elevations and lateral leg elevations.
Chair squats
Positioned in front of a firm chair, you have to lower your body as if you were to sit down, without “sitting”, and rise again with control to the standing position. It is recommended between 10 and 15 repetitions. With this exercise you work legs, hip and core, which favors mobility and balance.
Wall flexions
Using the wall as a support, at the height of the shoulders, we incline the body by flexing the elbows to get closer to almost touch the wall with the chest, and then push back to return. They are recommended between 10 and 12 repetitions. It serves to strengthen chest, shoulders and arms, with less demand than traditional flexion.
March in place
Raise the knees alternately, as if walking in the place, while moving the arms. Do this for 1 or 2 minutes. This movement increases heart rate, improves circulation and active legs in light.
Heel elevations
Standing (and with support in a chair or wall if necessary), raise the heels to be on foot and then go down slowly. Make between 10 and 15 repetitions. It helps strengthen calves and stabilize ankles.
Lateral leg elevations
With a support that serves to maintain balance, raise a leg in a lateral way (making strength with the hip), keep it straight a few moments and lower it. About 10 repetitions for each leg are recommended. This exercise works the strength and stability of the hip, useful for preventing falls.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
