Get ready for your routine

The Covenant Heart & Vascular Institute indicates that a warm-up session of 5 to 10 minutes should be performed to increase the heart rate, before starting a more rigorous physical activity. This with the aim of avoiding injuries in the body.

However, cooling is also important, since it reduces the rhythm of breathing and the likelihood of decreasing dizziness, which can cause a faint or muscle aches.

Thus GetQoralHealth presents you four exercises that will help you warm up and cool down before your physical activity:

1. Calf Stand two feet from a wall. Keeping your heels on the floor and your back straight, lean forward slowly and press your hands and forehead against it. Stay in this position for 20 seconds.

2. Quadriceps. Look at a wall, standing like a foot away from it. Lean your right hand against the wall. Lift your foot on the same side behind him and grasp it with your left hand. Gently lift the heel towards the gluteus, stretching the muscles.

3. Stretching of the posterior thigh muscles. Lie with your back against the floor and both knees bent. Your feet should be flat against the floor, separated from each other by about 6 inches. Bend the right knee to your chest and hold both your right thighs with both hands behind the knee. Slowly stretch your right leg, feeling a slight stretch in the back of your leg. Hold this position for 20 seconds.

4. Ingle. Duck and put both hands on the floor in front of you. Stretch your left leg back while keeping your right leg fully stretched on the floor. Bend your chest forward and then gradually direct your weight to the left side.

Performing 30 minutes a day of physical activity can help you avoid various diseases and improve your health. Beware!


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