EXERCISES TO MAINTAIN PHYSICAL AND MENTAL HEALTH

Exercise daily is essential to maintain good physical and mental health.

If we exercise regularly, better we tolerate physical exertion, avoiding the rapid increase in heart rate versus less demanding efforts and help us cope better with stressful situations.  The only requirement is to do these exercises regularly and at home. For good results should be performed daily or at least three times a week.

They are very easy, you only need 30 minutillos, comfortable clothes and good music.

To warm up the muscles we'll start jogging gently for 3 minutes, from there, we began:

Jump rope: Spend five minutes to jump, or you can use a string but you should do to combine the exercise of arms and legs. Here we will be working the twins, shoulders, quadriceps and deltoid.

Bicycle: Another exercise of the old school. Lie on the floor with your knees to your chest. Then extend one leg taking the opposite leg is flexed elbow. Return to the original position and repeat with the other side. This is a great exercise and more intense than abdominal crunches. After about a minute.

Arms and chest: Stand with your back and heels against a wall and place your arms at your side. Raise your arms until they are horizontal and lower them again. Over time you can use hand weights, increasing the weight progressively. Then with legs apart and back straight. Stretch your arms and make circles in the air to one side to another. Make these exercises 3 times and gradually increasing the repetitions go.

Abs: This is an exercise to slim our beloved tummy so you should not miss as we help tone those muscles of the abdomen begins for a minute and then you can continue to expand.

Pushups: To exercise your arms and back will need the bends. It is not too difficult, you just have to support the palms and knees on the floor, up and down the body. Like abs, begins with a short time, then you can gradually increase repetitions.


Back to jog for 3 minutes and now it fun. Add music and dancing for several songs.

Turn off the music, close your eyes and breathe deeply to relax completely or if you prefer ends giving a walk outdoors for at least 15 minutes. If you can not, open the window and breathe ...