Maintain personal balance
Among wellness trends, self-care is coming to the fore.
According to statistics, nervous breakdowns and depressive states are being diagnosed in 35% more people compared to last year. Therefore, the main thing that all adherents of a healthy lifestyle care about is the search for personal balance. This means that it is important to spend less time on social networks in order to give up like addiction and learn to take a break from everyone. Experts advise not to be afraid to travel or go to a restaurant alone. This will help not only relax, but also find harmony with yourself.
We train the arms and pectoral muscles
- We lie on our backs, slowly raise our heads, resting our hands on the floor (or the surface of the sofa). We hold the body like this until strong tension arises. Then we rest a little, then repeat (10 times). Such gymnastics will help strengthen the abs, arms, and pectoral muscles.
- Such charging will require additional accessories - a water bottle or dumbbell. Lying on your back, take the bottle in your hand, lift it up and move it to the side. When fatigue sets in, turn the bottle 90 degrees, then turn it over again. When your hand is completely tired, lower it and repeat everything with the other hand.
Dressing for WFH
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WFH (work from home) is a special dress code that has become a new trend for people whose office has become their home (and there are more and more of them since the beginning of the pandemic). Working from home in pajamas, a robe or stretched sweatpants is not a good idea. WFH is comfortable, but not too formal clothing, in which you can conduct a Zoom meeting or write a quarterly report much more productively.
Gymnastics for those who are lazy
Whatever one may say, for complete weight loss, dietary complexes alone are not enough; undoubtedly, they increase the effect of the process, but without special gymnastic exercises this is a difficult task. This does not mean that in order to perform special sets of exercises you need to visit gyms, get up much earlier than usual and sacrifice all your free time and habits.
A few simple exercises are enough, acceptable even for the laziest people, who have nevertheless come to the conclusion that a couple of kilograms in their body are clearly extra.
The main thing is to start with simple, but still sports exercises, which are initially aimed at introducing you to an active lifestyle. It is difficult for lazy people to create their own set of exercises, but this is fundamentally not required, since there are already specially designed systems for training.
- We recommend reading: diet for the lazy
Exercises for weight loss every day
It is difficult to push lazy people to perform a feat in the form of morning gymnastics, so they will have great confidence in training that is simple in meaning and exercises. One of these weight loss complexes is quite feasible for anyone who has decided to get their body in order and get rid of excess weight. The exercises presented below are suitable for both lazy fat people and active people.
- Measured movements while sitting on a chair. An uphill climb is simulated: the toes are alternately raised, which causes contraction of the muscles of the calves and thighs. For starters, 30–40 times in one approach is enough. You can use your hands for support by grabbing the back of a chair or the seat.
- Standing in a free position, the heels of the feet rise, but the toes should not come off the floor. The same muscle group works as in the case of socks. The exercise is designed for slimming the thighs and restoring skin elasticity over the entire surface of the legs. 30–40 movements are performed in one approach.
- To work the abdominal and thigh muscles, standing, bring your heels together and spread them at an angle of 45 degrees, without lifting your toes from the floor. The same technique of execution, but only now they involve turning the toes of the foot. You can alternate exercises using several repetition options.
- When exhaling, the stomach is drawn in, thereby causing the muscles to contract. After exhaling, the abs are held tense for several seconds and only then the air is inhaled deeply. Complete relaxation for two to three seconds and repeat the element for 30 to 40 inhalations and exhalations.
- The shoulder blades are brought together in such a way that the muscles of the back and parts of the neck are tensed as much as possible, and then returned to their original position and relaxed. The exercise is repeated up to 40 times.
- To evenly lose weight in the buttocks, a special exercise is performed in which the sciatic muscles relax and tense. For the lazy, this training technique is called “muscle play,” and it can be performed 35 to 40 times at a time.
- Turning the head so that the muscles of the neck are involved; such gymnastics will not only help in the fight against excess weight, but will strengthen the cervical vertebrae and develop the vestibular apparatus. During turns, it is advisable to tense the chewing muscles, this will enhance the effect of the workout. The exercises are performed 15 times, in two approaches.
Lying gymnastics on the sofa
Many people like gymnastics, the complex of classes of which is built on a supine position. This method helps you lose weight no less effectively than other methods, the main thing is to correctly distribute the level of load and the number of exercises. What’s most interesting is that all the exercises on which this type of gymnastics is based are performed from a supine position.
- Raise your leg with your hands bent at the knees, pressed to your stomach, while simultaneously lifting your thigh and holding your breath. By exhaling, the leg returns to its original position and breathing is restored. Try the exercise with both legs 4-5 times each.
- The leg, compressed at the knee, rotates slowly, while it must be pressed tightly to the body. The rotation is performed with alternating changes of legs and in different directions.
- Both legs are compressed and fixed at the knee joints, alternately tilted in both directions.
- Hands should be along the body. Inhaling air, simultaneously raise both legs to the maximum distance. The technique is a very effective means for losing weight in the abdominal area and lower abdomen.
- Imitation of walking with legs slightly raised from the surface. This exercise should be performed with maximum load on the muscles located in the perineum.
Gymnastics with elements of complex exercises has a qualitative effect on the overall course of exercise, develops the necessary muscle groups, and helps to evenly burn excess fat deposits.
- We recommend reading: effective gymnastics for weight loss
Stay in vegan hotels
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Not only hotels where the menu offers original dishes made from vegetables and cereals are called vegan, but also those where materials of animal origin - wool or silk - are not used in the interior. So-called second-city travel is especially popular.
This term denotes a holiday that is different from the usual urban tourism. You should not choose the capital of the country with the most famous attractions, but small cities where you can truly feel the local flavor.
We train legs and stomach
- The exercise is suitable for losing weight in your legs and stomach. Performed while lying on your back. Raise one leg up 10 cm and bend it, holding it suspended, then straighten it. Repeat several times until tired. Then we repeat the same with the other leg. We perform the exercise for 15 minutes.
- The previous exercise can be made more difficult. It is enough to raise both legs low at once, while keeping your hands under your head. If your legs get tired, bend them at the knees. When it becomes very difficult to hold them, we lower them. After a short rest, repeat. Completion time is about 15 minutes. This type of gymnastics trains the abs, burns abdominal folds and fat on the hips.
Stick to clean eating
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Clean eating is another trend that all healthy lifestyle followers are following. This term means a conscious approach to food and an emphasis on organic foods that are as rich in vitamins and nutrients as possible.
It’s even better if it’s local food with minimal processing. This is a new level of healthy lifestyle, which followers of healthy eating pay special attention to. For example, the global trend is alternative (or plant-based) milk. It can be used to add to smoothies, coffee or breakfast cereal. Second in line is alternative flour. Not so popular yet, but actively gaining momentum.
Train your stomach
It is performed without getting up from the couch and without being distracted from the TV.
- We lie on our back and slightly raise our head and torso. When the muscles get tired, we take a horizontal position and relax. We repeat the movements several times until the advertising block begins. Such gymnastics strengthens the abdomen and reduces fat folds on it.
- A similar exercise can be done with the torso tilted to the left and right after each lift. This way you can strengthen your abdominal muscles.
- We lie on our backs, inhale air through our mouths so that the stomach is pulled under the ribs, count to 15, then exhale. We do the exercise 10 times in a row. It tones the abdominal muscles well.
- A more difficult exercise. Helps tidy up your figure and reduce your belly fat. Lying on your back, raise your straight legs to an angle of 45 degrees. We slowly turn them in different directions, holding them in the new position for 30 seconds, then lower them. Repeat 10 times.
Don't forget about time for yourself
In the modern world, when every person has a job, family and children, it is difficult to find time for yourself. But adherents of a healthy lifestyle are sure that without Me Time it is impossible to maintain mental health.
It is important that dates with yourself are beneficial. This could be a workout for health, not for a figure, a beauty bath or meditation.
Training the hips
- You can pump up your inner thighs at home or at work. Gymnastics for the lazy with a ball will help. It is enough to purchase a ball that is similar in size to a football and has a consistency similar to a fitball. It is clamped between the legs and held for a quarter of an hour. At the same time, they continue to go about their current affairs. Several approaches throughout the day will strengthen your muscle mass.
- Another of the “lazy” exercises is performed while lying down. We bend our legs at the knees and, without raising our feet, press our legs against each other. We stand for a minute, take a break. We repeat several more times (up to 10), gradually reducing the rest time. The exercise is designed to make your legs slimmer.
Use additives
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To feel good even while in the rhythm of a big city, real health workers closely monitor their diet. They also use various supplements to saturate the body with useful substances and look good even without makeup.
Among the most common dietary supplements are collagen, chlorophyll, Omega-3, hyaluronic acid, and adaptogens.
Training legs
- Walking is for the lazy. Performed while lying on your back. The arms are at rest along the body. The toes are pulled towards you. Then you need to move your feet, imitating walking. This will help strengthen the leg muscles, disperse salts, and intensify intestinal function.
- Walking up the stairs. Using the elevator can be replaced by taking the stairs. You can start by walking lightly and gradually accustom yourself to lifting with bags. It is more useful to step on a step not with your entire foot, but only with your toe - this way, many more muscles will be involved when walking .
Give up alcohol
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If you want to live like true adherents of a healthy lifestyle, you must say goodbye to alcohol forever. And the point here is not even about harm to health, although not without it. When you drink a glass or several, it's like you're taking credit from yourself.
By liberating yourself, you become who you want to be. But in the morning the harsh hour of reckoning comes. Challenge yourself and forget about alcohol as if you don’t want it at all. To avoid being completely sad, replace millet with kombucha - and life will sparkle with new colors.
Morning exercises in bed: 4 exercises to tighten and remove your stomach
If tomorrow morning, when you open your eyes when the alarm clock rings, you remember our advice that you are about to read, then, we assure you, it will immediately remove all desire to lie in bed for at least five more minutes or even imagine that today is a day off and you are going nowhere. no need to go. No, this is not another portion of auto-training that promises to charge you with cosmic vigor. These are just exercises for a sagging belly that you can do right in bed.
Yes, yes, you read everything correctly: now you will know how to remove and tighten your stomach without getting up. Information for the laziest, who dream of becoming the most beautiful.
Exercise for a sagging belly, just a bomb, helps 100%
Exercise 1
Inhale deeply with your stomach, protruding your abdominal wall as much as possible. One two three four five. Relaxed, exhaled all the air through your mouth. You pulled your stomach in, pulling it up towards your stomach, as if you wanted to hide it under your ribs. We held our breath. One two Three. Inhale again, repeating this exercise for a sagging belly as many times as you are old. If you cannot perform that many repetitions at once, then continue to do it throughout the day. After all, this can be done both standing and sitting, unnoticed by others. Believe me, it does an excellent job of removing belly fat and massaging the abdominal organs.
Exercise 2
Get on your knees, lean on your palms. Inhale through your nose as much as possible. Pulling your stomach under your ribs, arch your back upward. Lower your head down towards your chest. You should end up with an “h” pose – the pose of an angry cat when it suddenly meets a dog. We held our breath, exhaled on the count of eight, and relaxed. Returned to the starting position. We repeat three times.
Exercise 3
the following exercise for tightening your stomach from childhood, from physical education lessons. But this does not in any way detract from its effectiveness. It also helps to remove belly fat , tighten slightly sagging sides, and reduce fat deposits around the waist. So, lie on a flat surface, hands behind your head. Bend your legs slightly and place your feet on the floor. Once, raise your torso and stretch your left elbow to your right knee. Two - returned to their original position. Three - stretch your right elbow to your left knee. Four - returned to their original position. We repeat as many times as we have enough strength. Just don't overdo it the first time. Otherwise, next time you won’t want to do this wonderful exercise or simply won’t be able to work out due to muscle pain. It is better to gradually increase the load on the muscles than to stop halfway. And a couple more words about this exercise. It stimulates the oblique abdominal muscles, which, in turn, burn fat around the waist and tighten the skin on the sides.
Exercise 4
This exercise is the most interesting. Lying on your back, spread your knees wide to the sides and place your feet under your knees. The right foot is under the left knee, and the left foot is under the right knee. This exercise also makes the muscles on the outside of the thigh elastic. Be careful not to stretch too much the first time to avoid damaging the ligaments. Every day you will do better and more confidently. Place your palms on the floor near your torso. Relax completely, close your eyes, think about good things. Just don't fall asleep. We lay there for a minute or two, daydreaming. Now you can get up. Take a contrast shower. It will give your body an extra boost to burn fat by speeding up your metabolism.
That's all. Just 10 minutes a day of the simplest and most enjoyable morning exercise will help you get rid of your belly fat, become slimmer and more cheerful.
Based on materials from: Fortunita.info
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