The public health service in the UK (NHS, for its acronym in English) designed a 10-minute exercise routine to improve the condition of the heart (remember that it is a muscle), lose weight, clear the mind or simply improve health.
Specialists indicate that cardiovascular exercises are based on doing movements to boost your heart rate and increase blood circulation around your body. Doing them on a regular basis also improves aerobic fitness.
DAILY ROUTINE WITHOUT WEIGHTS
Skip: Place your feet parallel, slightly apart. Bend your knees slightly and push yourself up, reaching your arms up as you jump. About 15 repetitions with intervals of 15 seconds of recovery.
Star: In a position similar to the previous exercise, jump by opening your legs and arms, as if forming the image of a star. About 15 repetitions with intervals of 15 seconds of recovery.
Squat: It is a less energetic job, but it requires strength in the legs. With your arms extended forward or to the side, bend your knees until your thighs are at an angle of almost 90 degrees with the ground. It is important to keep your back straight. About 10 repetitions.
steps back: Standing and with your hands extended forward, move one leg back. Recover the initial position and move the other. Do it steadily and rhythmically. If you want a little more difficulty, do a slight jump while changing legs. About 15 repetitions with intervals of 15 seconds of recovery.
burpee: Squat down with your hands on the floor to start. Extend your legs behind you and return to the starting position. Then jump up with your hands extended above your head. If it is a very demanding routine, it is not necessary to jump. About 15 repetitions with recovery intervals between 15 and 30 seconds.
push-ups: Place your hands on the floor in a straight line with your shoulders. Stretch your legs completely behind you until they form a straight line with your back. Extend your arms and then bend your elbows lowering your body until it is about two inches off the ground. 12 repetitions.
Triceps: Sit on the floor with your legs forward. Place your hands on the ground, bend your knees and lift your hips off the ground. Bend your elbows to lower your body, then extend your arms. 12 repetitions.
Biceps: Grab an object with some weight with one hand. Standing, he extends his arm downwards and in a single movement raises his hand bending the elbow. Do the same movement about 20 times for each arm.
Shoulders: With the same object in your hand and your arm extended, lift it forward until it is above your head. 12 repetitions. This movement alternates with another side movement in which the arms are placed at the side and raised to shoulder height.
ABS: With your lower back on the ground, knees bent, and hands behind your ears, drive your shoulders up three inches. Then go down and repeat the movement for about 15 times. Do not put pressure on the neck or bend it.
Source: Ambito
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