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Exercises That Can Be Done Anytime Anywhere
By Ng Peng Hock
Exercise is definitely good for me but unfortunately, I am so tired at the end of day and I really don’t have time for it! Sound familiar. Lack of time, too tired, and too lazy are commonly used by us as excuses to escape from doing some exercises. But all of us are aware that exercise is part of a healthy lifestyle besides a balance and healthy diet that will reduce the risk of heart disease and many other conditions.
Perhaps, we are always preconceived with ideas that exercises must be in the form of jogging, brisk walking and gym workouts. If you really do not have extra time to exercise, you could still burn a few calories, tone up your flabby arms, firm up your tummy while watching TV, on your way to work, and at work. Does this make exercising sound more appealing? Here are some tips from people like personal trainer or exercise physiologist to help you create an exercise regimen that is fun, easy and achievable in your daily life.
Circuit Training At Home
Circuit training involves doing a mix of aerobic, resistance and flexibility exercises in quick succession
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to work the various muscle groups. It helps to improve your muscles and stretches them after a bout of exercise. There are modified exercises we can do at home.
For cardiovascular benefits, you can try vacuuming, or dancing in invigorating music. Or you can stimulate a boxing match by wrapping towels around your fists, and punching into a pillow held up by a partner.
For strength training or resistance exercises, fill up your water bottle with water or sand and do some bicep or tricep curls while watching television. Or, you can sit down and clamp a pillow between your ankles, lifting it up and down. This exercise is good for abdominal training.
To stretch your muscles, lie down in front of television, if you cannot miss the program you watch, with one leg straight and the other leg bent. Draw the knee of the bent leg close to your chest with the help of a towel wrapped around the calves. This is good for stretching your hamstrings.
Commuting to Work and at Home
Learn to activate your abdominals through sit-ups and crunches, so when you are on the trains or buses, you can lightly contract your abdominal muscles. The correct way is the reflex action of tightening your midsection when someone is about to punch you in the stomach.
Working with Computer
When you are working on the computer, twist your trunk to the sides slowly for eight to ten times. This movement increases mobility in your oblique, or side abdominal muscles.
Driving
When driving, keep the shoulder relaxed and at the same time, do deep abdominal breathing. With each exhalation, contract the abdominal muscles. This exercise prevents tight shoulders and a stiff neck.
If you force yourself doing something you don’t enjoy, you will probably end up not doing it again. So pick up those exercises you feel fun or easy and start doing them.
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An individual movement that is intended to tax muscular function.
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