Increased physical activity can benefit almost everyone. Most people can start making gradual, moderate exercise themselves. If you think you can not exercise safely for any reason, talk to your doctor before starting a new exercise program. exercises that increase your heart rate and move large muscles (such as the muscles of his legs or arms) are the best. Walking is very popular and requires no special equipment. Other good exercises include swimming, cycling, running and dancing.
Take the stairs instead of the elevator or walking instead of driving, it can also be a good way to start being more active. Begin exercising 3 or more times a week for 20 minutes or more, and work up to one least 30 minutes, 4 to 6 times a week. This may include several rounds of short-term activity in a day. You should start a workout with a period of gradual warming. During this time (about 5-10 minutes), you should slowly stretch your muscles first, and gradually increase your activity level. For example, start walking slowly and then pick up speed.
When you are finished exercising, cool down for 5 to 10 minutes. Again, stretch your muscles and let the speed of your heart rate gradually decreases. You can use the same stretches you used during the heating period.
We show a number of exercises for your legs stretching heating and cooling. If you work the upper body, be sure to stretch for the arms, shoulders, chest and back. Calf Stretch Face a wall, standing about 2 feet from the wall. Keeping your heels on the floor and your back straight, lean forward slowly and press your hands and forehead to the wall. You should feel the stretch in the area above your heels. Hold the stretch for 20 seconds and then relax. Repeat. Quadriceps Stretch Face a wall, standing about 1 foot from the wall. Support yourself by placing your right hand against the wall.
Lift your right foot behind you and grab with his left hand. Gently pull your heel toward your buttock, stretching the muscles in the front of the leg for 20 seconds. Repeat the stretch with your left leg. Groin Stretch Squat to the ground and put both hands on the ground before him. Stretch your left leg back. Keep your right foot flat on the floor and lean forward with your chest toward your right knee, then gradually shift your weight to your left leg, keeping it straight as possible. Hold the stretch for 20 seconds. Repeat the stretch with your right leg back. Stretching the hamstrings Lie down with your back against the floor and both knees bent.
Your feet should be flat on the floor apart. Bend your right knee toward your chest and hold it with both hands behind your right thigh by the knee. Slowly straighten your right leg, feeling a slight stretch in the back of his leg. Hold the stretch for 20 seconds. Repeat the stretch with your left leg.