November 30, 2021

Health

Its all about the Health

Do This Every Morning And See What Happens To Your Body

2 min read

Today, we’re here to help you start your workout strong with a plan so you can achieve those perks we’ve mentioned. Some exercises are new to you like star jumps and wall sits so make sure to stay tuned.

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🕒 Timestamps:

Intro – 0:00
1. Plank – 0:37
2. Mountain climbers – 1:10
3. Star Jump – 1:53
4. Wall Sits – 2:36

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In a nutshell:

Plank (40 seconds)
Planks are a bodyweight exercise that engages multiple muscle groups at once.
Hence, it’s best for strengthening your core, all the while working your arms, shoulders, and glutes.

How:
Press your hands and knees to the floor.
Keep your back in a neutral position and wrists aligned under your shoulders.
Then, extend your right leg back, toes flexing, and bring your left leg to join it.
Tighten your entire midsection to activate your abs.
Hold this position.

Mountain climbers (30 seconds)
Mountain climbers are a basic move ideal for beginners but can be done with some variations for more intensity.
It’s great for building cardio endurance, core strength, and agility.

How:
Start in a plank.
Your hands should be shoulder-width apart, back flat, ab engaged, and head aligned.
Next, pull your right knee into your chest as far as you can.
Switch legs, pulling one knee out and bringing the other in.
Ensure your hips are down and run your knees in and out as far and as fast as possible.

Star jumps (10 reps)
In contrast to its name, this exercise can be a menace.
It’s essentially a jacked-up, way more intense jumping jack.
It activates multiple muscle groups like the core, hamstrings, glutes, and many more.

How:
Start in a quarter squat position with your back flat, feet together, and palms touching the sides of your lower legs.
Jump up, raising your arms and legs out to your sides.
Your body should form an “X” mid-air.
Then, land softly with your feet together and immediately lower yourself back to the initial position.

Wall sits (20 seconds)
Wall sits build muscular endurance, which delays fatigue and helps you perform optimally for longer periods.
This move is a real quad burner, working the muscle in front of the thighs.

How:
Start with your back against a wall, keeping your feet shoulder-width apart and around 2 feet from the wall.
Contract your abdominal muscles and slowly glide your back down the wall until your thighs and the ground are parallel.
Adjust your feet so your knees are directly above your ankles.
Keep your back flat against the wall.
Hold this position for 20 seconds.
Finally, slide slowly back up the wall to a standing position.

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ℹ️ Medical Disclaimer: https://pastebin.com/s0cHYHvf
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