A fitness expert explains why you have to do these five exercises every day.
Did you complete your Daily Five Functional training today?
That’s what Kimberly Watkins, a fitness expert and general manager of INSAPE Fitness and InMOTION Custom Exercise, wants to know based in New York.
He said that everyone should have a set of simple functional exercises that he could easily spend every day.
“Even on days when you have another training plan, you have to get out of bed and make a bee strap for a place on the floor where you can spend only five minutes – 60 seconds per round – to control blood flow to your muscles. “Squeeze your joints and strengthen your joints, your metabolism,” he said.
These exercises must also function to increase the strength needed to function in life.
“For example, to hold your heart rate, lower it and rise to the ground,” Watkins explained. “In addition, successful fitness mode competencies are all, to live relatively pain-free, sleep well and maintain the energy level you need throughout the day.”
If you want to do one or two levels of training, it is a good idea to increase the time you spend on each move and add challenging variations to include several sets or a combination of all three. You can also try working with resistance devices to create greater challenges.
“This could easily be a full meeting,” Watkins said. “And on the days when you click the sleep button, you miss the time of fitness, but you really need encouragement, and five minutes will help you get through the morning.”
Watkins suggests doing the following five exercises as part of your five daily exercises to ensure you get at least a little exercise every day and stay healthy, happy and fit for life.
1: The first push-up
Watkins said that this movement targets several muscle groups, encompassing various levels of movement, and thus accelerating the heart rate.
Start by standing with your feet between the width of your hips. Gently bend forward to the hips and spread your hands to the floor. When your hand touches the floor, move it slowly forward until your spine is neutral and you are no longer in the starting position to push. Give full pressure and roll your arms back to your feet and slowly turn your spine up to return to an upright position.
Variations: Spiderman Push-up Walk; T-stabilization at the start; walk towards rice (earthworm)
2. Standard Squat
“Squatting forces the brain to actively participate,” explained Watkins. “To position your feet correctly, focus on the even distribution of weight between the left and right legs, keep your chest straight and upright, tighten glutes, pause when changing direction to prevent lethargy, and fully stretch the thighs.” to change direction if necessary.
Variation: Squat with a forward kick; Side leg squats with lateral leg lift; crouching, greeting and reaching (left arm up and forward, right foot back and up, then back)
3. Jump calls
“Many people turn to the cry of ancient spring,” Watkins said. “A pinch of plyometry is very useful when it comes to functional fitness, however, the neurotransmitters who sit at their feet become very sleepy through a shoe-laden and busy life. The lighting effect is great for waking up those crazy creatures. Cries also, when controlled, respond to many muscle groups and increase heart rate. ”
Variations: Chris-Chris Shouts; socket; Squat for squat
4. Hip Bridge
Watkins said he liked the move because he would put you on the floor. “The level of luck for everyone,” he added. Like squats, the brain is also actively involved in this movement. “Leg attitude, weight distribution, and breathing are important elements,” Watkins said. “Keeping your fingers on the ground is another element of this controlled proprioception – if your heels absorb all your weight, your lower back will absorb more pressure, but if your toes stay down, your hip and butt muscles will intervene, help keep your back free. Hips stretch when the body changes direction. ”
Variations: Ballerina Bridge (with heels); Swiss ball extension from hip joint; Recession with a one-foot hip bridge.
“We classify almost all upper bodywork for ordinary people into a category we call PPHC – push, pull, hold, and wear,” Watkins explained. “Yes, different muscle combinations are used, but as we focus on the normal functions of life, we teach people to consider stabilization of the ribs and buttocks as peak strength in any activity involving arm movements. The motherboard rotates, surrounding the muscles of the organs vital and surrounding ribs and should not be ignored. ”
Options: hip screw; Triangular boards (shoulder bottoms, leg lifts, etc.); Planck’s mermaid (with crooked legs – with legs)