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.
Hyper Extension
Make yourself comfortable on an exercise mat with your stomach facing down. At a slow pace, lift your right arm and left leg at the same time, then your left arm and right leg, respectively. Head raised, look ahead. The arms are slightly bent at the elbows, the legs are slightly bent at the knees.
The simplicity of performing the exercise is deceptive: forty-five seconds is enough to feel that you have back muscles and they are actively working. The purpose of the exercise is to strengthen the core and oblique muscles. Additionally, the buttocks, neck work and, oddly enough, our favorite “cubes” are activated in the upper position of the legs. Somewhat reminiscent of the “pull-up” principle that is used in swimming. Purely male advice: choose a thicker rug.
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.
Plank Jacks
A crouching position, a lying position, a push-up, a crouching position again and a jump forward from a sitting position. The technique is simple and accessible to people with different levels of training. It would seem, what does the abdominal muscles have to do with it? It turns out that the stomach and back actively work during the impulse transition from a squat to a lying position. Let's also not forget that when doing push-ups, a significant load also falls on the core muscles. Jim Barcena recommends jumping not higher, but further. And be sure to finish your jump with extra emphasis on your hands to avoid falling.
In the allotted forty-five seconds you will feel like a special forces soldier during morning exercises. Do not forget that the main thing in this exercise, as in the others, is not speed, but the quality of execution of each movement.
Here you will find even more effective exercises from one of the world's best fitness trainers - Jim Barcena.
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.
Plank Jacks
A crouching position, a lying position, a push-up, a crouching position again and a jump forward from a sitting position. The technique is simple and accessible to people with different levels of training. It would seem, what does the abdominal muscles have to do with it? It turns out that the stomach and back actively work during the impulse transition from a squat to a lying position. Let's also not forget that when doing push-ups, a significant load also falls on the core muscles. Jim Barcena recommends jumping not higher, but further. And be sure to finish your jump with extra emphasis on your hands to avoid falling.
In the allotted forty-five seconds you will feel like a special forces soldier during morning exercises. Do not forget that the main thing in this exercise, as in the others, is not speed, but the quality of execution of each movement.
Here you will find even more effective exercises from one of the world's best fitness trainers - Jim Barcena.
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.
Crunches with legs raised
- Starting position. Lying on your back, arms outstretched to the sides, legs raised up at an angle of 90°.
- Technique . Raise your body and reach your ankles with your hands. Slowly return to the starting position.
- Breath. When raising the body, inhale; when lowering, exhale.
- Number of repetitions. Beginner level: 3 sets of 10 reps. Intermediate level: 4 sets of 20 reps. Advanced level: 6 sets of 30 reps.
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.
Features of the technique
When performing exercises, you must strictly follow the technique:
- hold onto the bar with a strong grip;
- place your thumbs strictly below to protect yourself from injury;
- control your breathing, raising your legs exclusively as you inhale, and lowering them as you exhale;
- avoid swinging and jerking on the crossbar, which can also be traumatic;
- When lifting your legs, use not your arms, but your abdominal muscles.
In addition, it is important to remember that you should start exercising on the horizontal bar only after preliminary preparation, which will strengthen your abdominal muscles. This can be achieved by doing regular exercises in the gym.
Exercises on the bar will help you achieve abs of steel. The benefits of regular training can be seen within just a few days of training. It is also important that in addition to the press, other muscles also receive load in this case: the shoulder girdle, arms, back and chest.
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.
Hyper Extension
Make yourself comfortable on an exercise mat with your stomach facing down. At a slow pace, lift your right arm and left leg at the same time, then your left arm and right leg, respectively. Head raised, look ahead. The arms are slightly bent at the elbows, the legs are slightly bent at the knees.
The simplicity of performing the exercise is deceptive: forty-five seconds is enough to feel that you have back muscles and they are actively working. The purpose of the exercise is to strengthen the core and oblique muscles. Additionally, the buttocks, neck work and, oddly enough, our favorite “cubes” are activated in the upper position of the legs. Somewhat reminiscent of the “pull-up” principle that is used in swimming. Purely male advice: choose a thicker rug.
Give up alcohol
Source: Pexels
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.
Common Mistakes
- Performing sit-ups instead of crunches: If you're doing crunches, your lower back should remain pressed to the floor throughout the entire set, only your shoulders and upper back lifting. In this case, the body seems to break in half. It is this technique that allows you to give stress to your abdominal muscles.
- Breathing: in order to work your abs well, you need to take a deep breath while lowering your body or legs and exhale powerfully when lifting. Breathe loudly - this will help give your muscles a good workout. Weak, shallow breathing is a common mistake that prevents you from getting impressive results from your workouts.
- Range of movement: at the lowest point of lowering the body or legs, do not straighten the body completely, in this case the abs will be under load throughout the entire approach. In the positive phase of the movement, when lifting the body or legs, on the contrary, try to twist as much as possible, maximizing the amplitude.
- Lack of concentration: while working out the abs, you need to concentrate on their work, feeling how they tense up. You should try to relax all other muscles - avoid unnecessary stress on the muscles of the legs, back and neck.
Exercise for iron press on the bar
Exercises on the horizontal bar are equally effective for men and women. Exercises allow you to put several muscle groups in order at once, including the abs. The results of your efforts will be felt just a week after the start of training.
And the secret of this is that with the help of exercises on the crossbar, the entire abs are excellently worked out.
Thus, during the exercises, the maximum load falls on the lower part of the rectus abdominis muscle, the improvement of which traditionally causes the main difficulties in other exercises.
In this case, in addition to the lower muscles, the following are involved:
- external and internal obliques;
- hip flexors;
- arms, shoulders, back.
The effect is given by different options for performing the exercise, which has three degrees of difficulty: raising bent, slightly bent and straight legs.
Workouts include 2-3 sets of each variation with a three-minute break for rest. It is advisable to pump your abs three times a week, gradually increasing the load and frequency of exercise. You can also do exercises using leg weights.
Simultaneous knee raises
This exercise allows you to work your lower abs. The athlete is required to perform 12-15 knee lifts to the chest, ensuring that they are as high as possible. Immediately after completing the lifts, you can proceed to the next task or allow yourself a 30-second rest.
Alternate knee raises
The athlete’s task is to perform a series of lifts to the chest with only one leg. Up to 30 repetitions are required, 15 on the left and right leg. The exercise implies complete straightening of the knees and a straight back, because the temptation for the trainee to “round” it is quite great.
"Frog"
To perform this exercise, which was one of the favorites of the legendary Bruce Lee, you need to hang on a horizontal bar, placing your hands exactly shoulder-width apart. After this, you can begin to pull your bent knees towards you. In this case, the shins and feet should be parallel to the floor. It is necessary to perform 15–20 repetitions. At first, this number may be reduced. And those for whom performing the “frog” is quite easy, on the contrary, can complicate the task at hand by raising their legs to the chest area. You need to hang in this position for a few seconds until you feel a slight burning sensation in the muscles.
"Corner"
The athlete takes a position on the horizontal bar, placing his hands shoulder-width apart. After this, you can begin to raise your straight legs: so that they form an angle with the athlete’s body of 90 degrees. This state must be fixed by trying to maintain the “corner” for some time and achieving maximum load on the abs and legs. At first, it is enough to hang for 5–10 seconds, but in the future this time period should be increased.
"Bike"
Hanging on the crossbar, the athlete begins riding an imaginary bicycle. In a hanging state, such a task may not be the easiest. The main requirement is to perform the exercise without pauses. You need to make up to 30 movements per approach.
Crunches
To accomplish this task, you need to connect your legs while hanging, and then begin to smoothly lift them, alternately extending them to the right and then to the left. Next, you can lower your legs without allowing them to relax in the lower position. The exercise effectively engages the oblique abdominal muscles, which are important to work to failure.
What are the benefits of working out at home?
- Regular body training at home helps normalize metabolism, accelerate blood circulation, acquire an ideal figure and a great mood.
- Get rid of excess fat tissue forever.
- You will normalize the size of your stomach, which will lead to a natural decrease in appetite and save money on food.
- There will be no need to pay and visit the gym.
Having carefully studied all the material, you will have the opportunity to bring your own body into the appropriate shape without visiting expensive sports complexes at any convenient time.
