This exercise program will help tone your muscles at rest and make you feel reinvigorated.
JUMP JACKS
Jumping jacks have now become an integral part of many exercise routines like 8fit’s HIIT workouts. Lucky for us, they’re a fun and energizing whole body exercise that activates various muscles groups, such as the calves, quadriceps, glutes and upper back. On top of that, jacks are a great workout for getting the cardiovascular system going, improving stamina and relieving stress. Let’s jump into the details.
4 Benefits of jumping jacks
1. Strong bones
With each small jumping motion, our bones bend slightly, forcing new cells to develop. And it’s through this process of cell creation that bones are offered additional support and strengthening, which lead to increased bone mass. This may sound a bit dramatic, but you don’t need a lot to create these micro fractures. Just adding a bit of explosive activity – like jumping jacks – in your exercise routine will do the trick.
2. Healthy heart
If you’re looking to give your heart health a boost, cardiovascular workouts like jumping jacks can be the right move for you. It gets your heart pumping and your blood flowing, which is essential to good circulation and improved blood pressure. If you’re new to jumping activities, make sure to take it slow and steady. There’s no need to rush – you’ll get there eventually.
3. Weight loss
As we just discussed, jumping jacks help increase your heart rate. As a result of that, your body starts to warm up and enter calorie-burning mode. By creating a negative energy balance and expending more calories than we consume, our bodies are able to shed extra pounds. Regular cardio exercise paired with a healthy meal plan is the best way to achieve your desired weight and maintain it over time.
4. Increased stamina
If you’re new to working out, you may get tired easily – don’t let this discourage you. If you stick at it and remain patient, you’ll start building stamina and be able to withstand physical activity for longer periods of time. Apart from making you more endurant when it comes to exercise, stamina will also help you combat fatigue and fight disease. It’ll also make daily activities like climbing stairs or carrying children around much easier.
FORWARD LUNGES
A lunge is a single-leg body weight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs.
Lunges can help you develop lower-body strength and endurance. They’re also a great beginner move. When done correctly, lunges can effectively target your lower-body muscles without placing added strain on your joints.
While studies on this quintessential exercise are limited, we did dig up a study on swimmers. In 2015, researchers figured out that those who warmed up with either squats or lunges had faster swimming times — not too shabby for such a simple exercise.
ARM EXTENSIONS AND PUSH-UPS
To strengthen the muscles at the back of your arms and your pecs. Use a bench or chair (pushed up against a wall). Facing away from the chair, place your hands on the edge of the seat, close to your buttocks. Walk your feet out until your buttocks are just a few centimetres from the floor. Legs are straight ahead, stretched out or bent. Push yourself up with your hands. Once up, turn to face the chair and do a push-up keeping hands on the chair
PLANK
Excellent for strengthening the muscles in your abs and back. Although not the most popular exercise, it’s all-around great for the health of your back. In a push-up position face down on the floor, rest your weight on your forearms and toes, holding your body above the floor. Your body should form a straight line from head to feet. Don’t forget to breathe! Hold the position for 15 to 60 seconds. Do two to three sets, resting for about a minute between each set.
I hope it will be helpfull for your goals
You may see :14 Fast & Easy Ways You Can Improve Your Health
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