how to exercise


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Exercise has many benefits. This keeps you at a healthy weight. Exercise burns calories. More you do exercise, the more calories you burn so you to lose weight. In addition, exercise can improve your mood. Studies have shown that exercise stimulates brain chemicals responsible for leaving you happy. It also is shown to release endorphins. Furthermore, exercise can be fun. It gives you the opportunity to have fun with your routines and escape from daily worries. Those were only a few examples of the many benefits of exercise.

How to Warm Up

Warm up : You should always get yourself pumped the right way before you begin any exercise to avoid any tearing of the muscles
  • Jump Rope: Using a fast twirl, rapidly jumping up and down using spring in the feet and ankles, not in knees.
  • Ankle Bounces: Rapidly jump up and down using spring in the feet and ankles not in knees.
  • Jumping Jacks: Jump feet wide together while bringing arms over head then down to hips.
  • V-Jumps: Start with opposite arm and foot to front. With small jumps. Quickly alternate the lead foot and arm on each jump.
  • Walking Quad Stretch: Bring heel to butt and press hips forward
  • Walking Lunge Stretch: Keep belly button facing straight ahead. Take one leg back till its max stretched.

How to do belly or abs exercise

  • Do sit ups: Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight (no hunching). Lower yourself down. Repeat.
  • Bicycle: Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow towards the right knee. Continue alternating sides in a ‘pedalling’.
  • The vertical leg crunch: Lie on the floor and extend the legs straight up with knees crossed. Place your hands behind the head for support, but avoid pulling on the neck. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. Lower and repeat for.
  • The long arm crunch: Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended. Lower and repeat.

Tips

  • Be sure to exercise your back muscles just as much as your abdominal muscles or you might develop poor posture.
  • Piece your workout together. You don’t need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.
  • Take the stairs. Use the stairs instead of elevators and escalators whenever possible.
  • Make it fun. Try a new sport like tennis or rollerblading. The more that you enjoy exercise, the more likely you are to stick to it.
  • Reward yourself. Set short-term goals—and reward yourself for achieving them. Try targeting a specific event, such as a road race or a walk-for-charity, to participate in—this can help keep you motivated. Choose fitness-focused rewards for reaching your goals, such as new workout gear or a heart rate monitor.

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