Contents
These exercises put you in a good mood even if you sweat
Routine
You will not be smiling permanently while doing them, but they will help you improve your mood
That they improve the good mood It does not mean that you are going to exercise with a permanent smile drawn throughout the session, if not, that once it is finished, you will feel much better and the feeling of overwhelm will be left behind. According to a study published in the scientific journal «The Lancet Psychiatry Journal», People who exercise have only two bad days a month compared to those who do not exercise: an average of 3,4 bad days each month, almost double that of the group that does sport.
These people who don’t have a fitness routine They tend to suffer from anxiety, depression and other emotional problems, while those who do, in addition to keeping the body in shape, lead healthier lives and have greater well-being. Felipe Isidro, coordinator of the physical activity area of PronoKal Group, has found a series of simple exercises that help improve mental health. These exercises should never be exhausting and you have to make them more difficult and increase the time of completion when you know how they work and are done correctly.
Zancada
Along with the squats or the plank, the stride is one of the most basic exercises and that provides the most benefits. You just have to stand up and stride forward, you may or may not place your knee against the ground. Then return to the starting position and perform the same movement but with the opposite leg. It is a very important exercise for the consolidation of your glutes. Coach Felipe Isidro advises doing 3 sets of 10 repetitions with each leg. “East exercise promotes hip mobility by helping daily activities such as walking or climbing stairs are done more easily, avoiding hip pain, “he says.
battle rope
You won’t do them smiling, that’s for sure, but performing a “buttle rope” is a energy shot after the discharge of all your strength and concentration. Doing this exercise keeps your body exercising at all times. Although the «buttle rope»Are usually integrated into crossfit workouts, they are also part of other fitness routines. It is a thick braided rope that is passed through a bar to be able to take its two ends. It is performed in a squat position and should be pull the strings, either in parallel or in intermittent strokes. Your abdomen, arms, shoulders, legs and buttocks will all benefit if you position yourself in the correct posture.
Bike
Possibly the first sport that we do when we are little. Who did not start with a bike with wheels, to maintain balance more easily, and continue with other bikes? In addition to not polluting and having countless lanes in cities, the bike it is ideal for your legs, arms and back if the handlebar is positioned correctly. In addition, by doing it outdoors you will improve the Mental Wellness and you will reduce stress levels. Try to practice it for 20 minutes daily.
Pelvic lift
The benefits of a pelvic lift are numerous, such as strengthening the pelvic floor or toning the buttocks. It is carried out to strengthen the pelvic floor but the butt will benefit as well. Lie on your back on the floor or on a mat, with your feet supported and your knees bent. Lifting your pelvis up will put pressure on your buttocks and thighs. For this position to be effective you have to maintain it for a few seconds, and when you return to the initial one, try not to put your butt on the ground, but instead raise yourself another few seconds. «It also helps to reduce lumbar pain, since the spinal erectors also work together ”, highlights the expert.
Bimini
The exercise seems easy but it really takes effort. To practice it, you must lie face down on the floor, and support your entire body weight with only your forearms and the tips of your feet. The exercise can be simplified by resting the knees on the floor and also by placing the forearms on a chair or table. Ideally, you should do 3 sets between 15 and 20 seconds, resting one minute between sets. «Strengthens the abdomen and it helps reduce low back pain ”, says the Pronokal trainer.
Elliptical
The same thing happens when you ride on bike, although here you do not advance with each pedal stroke. Well if it is a stationary or elliptical bike, your legs are the main protagonists, the only difference is that in the elliptical your arms are also toned. Play background music to fuel motivation
Walk
You do it every day, but you should also choose to dedicate a few minutes to it every day, consciously and with sportswear. Not only will your legs become more skillful, but your mind will also clear. Try to walk through places with nature: a park, promenade …
Squatting
As if you were going to sit in a chair, with your hands balanced in front and with your body placed slightly forward to preserve lumbar curve, begins to rise and fall. The coordinator of the area of PronoKal Group recommends doing 3 sets of 10 reps, resting for a minute between each set, and you can add a small dumbbell, a medicine ball, or some weights to add a bit of difficulty to the exercise and your hands are busy.
Swim
Swim, a cardiovascular exercise, only has benefits, so … why not add it to your routine? Coach Felipe Isidro recommends starting with 20 minutes continuously and expanding the sessions to 45 minutes. All your stress will go away!