Find out ways in diet and exercise that will help prevent aging and keep your body in good shape at all times. The life of a modern person passes in a rapid rhythm, and there is absolutely no time for a pause. That being said, you can often feel empty. Today we will not tell you about the secret method of increasing energy reserves, since it simply does not exist. However, you can learn 25 ways to always be in great shape.
25 ways to always be in great shape
Charger
Perhaps this advice will seem banal to you, then regular morning exercises will increase the body's energy reserve. Now we are not talking about working with dumbbells or a barbell. It is quite enough to perform squats, swinging movements of the limbs and push-ups before going to work.
First meal
Accustom yourself to breakfast. Many people ignore this meal and make a serious mistake. Eating slow carbohydrate sources in the morning provides your body with enough energy until lunchtime. Avoid late meals so that you have a good appetite when you wake up.
Water
If the body is deficient in fluid, then the person begins to feel tired. Drink water at the first sign of thirst.
Snacks
In addition to the three main meals, you need to have 2 or 3 snacks. For this, fruits, nuts, dried fruits are perfect. You should not endure it until lunch, because this way you definitely eat more food than your body needs. This not only negatively affects the figure, but also causes a feeling of fatigue, because the body needs to process excess food.
Recreation
If you are very tired, and the working day is not over yet, then take a break. It is also worth doing a light neck and head massage at this point to improve blood flow.
Move
If you have to sit for a long time at work, you need to use every opportunity for physical activity. Don't ask a colleague to bring you coffee, but go yourself. Perform periodically light stretching in a chair, perform circular movements with your head, tense and relax your abdominal muscles, etc.
Coffee
Many people love this flavorful drink. Try not to abuse it, and even more so give up coffee in the evening.
Posture
Train yourself to maintain good posture. A straight back and straightened chest improve blood flow to the brain.
Laugh more often
You probably know that laughter prolongs life. In addition, facial muscles are activated, which improves blood circulation.
Sport
Be sure to start playing sports. You don't have to go to the gym, because quality workouts can be done at home. Take regular walks to get started. Then it's worth starting to run. If you do not need to lose weight, then buy dumbbells and pump up your muscles. Strength training in the evening will help men feel better.
Hemoglobin
Start monitoring your health. If the body has an iron deficiency, then hemoglobin is synthesized in small quantities, which leads to rapid fatigue.
Meditation
This is one of the most affordable and effective ways to deal with depression and stress. To conduct the lesson, you just need to sit on the ground, close your eyes and concentrate on breathing, which should be even and calm.
Alcohol
It is worth giving up alcoholic beverages altogether. As a last resort, use them as little as possible.
Dream
Scientists have found that it is worth changing the place to sleep from time to time. This will allow the body to fully recover.
Don't sleep too much
Eight hours of sleep is enough to restore the body. Failure to get enough sleep or oversleeping can negatively affect your well-being.
Aromatherapy
Scientists have proven the benefits of aromas, and today there is even a special procedure - aromatherapy. To carry it out, you only need to purchase scented candles. You can also periodically take baths with aromatic oils.
Vertebral column
The spine is connected to all internal organs. If he is healthy, then your general condition will improve significantly.
Daytime sleep
Sleep for an hour during the day as soon as possible. This will increase the body's energy reserves.
Nuts and raisins
With a significant deficiency of magnesium in the body, lactate is actively synthesized during sports. It is this metabolite of energy processes that causes a feeling of fatigue. Eat nuts, which are an excellent source of magnesium. Raisins, in turn, are able to supply energy to the body.
Get in shape for sports
Of course, classes can be conducted in any clothing. However, in the course of one interesting experiment, scientists proved the following - girls who train in beautiful shape work 20 percent more efficiently.
Get a dog
If you have a pet in the house, then you will have to walk it regularly. Scientists from the United States have shown that the daily physical activity of dog owners is 35 percent higher than that of ordinary people.
Share sweets with loved ones
It is not necessary to give up all desserts to maintain a figure. However, it is better to give the cake or pastry to your spouse or girlfriend.
Brush your teeth after every meal
In Japan, scientists have proven that it will be beneficial not only for the teeth, but also for your figure. This hygiene procedure can suppress appetite, especially if the toothpaste used tastes like mint. In addition, healthy teeth have a positive effect on the functioning of the digestive system.
Don't watch TV often
Again, let's turn to the research of scientists from the United States. They found that people who spent more than four hours in front of blue screens consumed 30 percent more calories each day. You may not have noticed, but while watching movies or TV shows, the number of snacks increases, which the body does not need.
Eat slowly
It is imperative to chew your food thoroughly. During a meal, you need to focus on it and not be distracted by watching TV or reading the newspaper.
Exercises to help you stay in good shape
Now the conversation will focus only on those exercises that can be performed with the weight of your own body. You will not need any special sports equipment. As a result, you can practice anywhere. At the same time, you do not have to spend a lot of time on classes, which is important for many in modern life.
Even without visiting the gym, with the help of the movements discussed today, you will have the opportunity to maintain excellent physical shape. You can use these exercises as building blocks in your workout routine. However, first you should master the technical nuances of all movements well in order to get the maximum result from the exercises.
Push ups
Take a lying position, placing your hands at the level of the shoulder joints. Legs rest on the ground, also shoulder-width apart. As a result, the starting position is analogous to the plank exercise. Make sure your body is in a straight line. It should also be remembered that the head should not be lowered and the buttocks should not be raised. From the starting position described above, do push-ups.
Plank
The arms are located under the shoulder joints or slightly wider. The body is stretched out in a straight line, the muscles of the buttocks and chest are tense. You need to hold this position for a certain time.
Gluteal bridge
Take a supine position, and bend your legs at the knee joints, resting your feet on the ground. The abdomen should be drawn in, and the arms should be near the body. From this position, begin to lift your hips.
Spider Lunge
Take the starting position, similar to push-ups. Then place your left foot near the outside of the arm of the same name. It is necessary to land on the whole foot. Returning to the starting position, repeat the movement with the other leg. During the exercise, the sagging of the hips should not be allowed, as well as the shoulder joints should not be shifted from the line of the arms.
Plank-knock
Take the plank position, from which you need to raise your right hand and touch it to the left shoulder joint. Returning to the starting position, repeat the movement with the other hand. When touching the shoulder joint with the hand, it is not recommended to transfer body weight.
Squats
Everyone has known this exercise since childhood. When performing the movement, you must not allow:
- Extending the knee joints beyond the toe line.
- Taking the heels off the ground.
- Inward flexion of the knee joints.
- Transferring body weight to socks.
If you are unable to lower yourself into a full squat, do the exercise at a height that is comfortable for you.
Side lunges
Get into a standing position and straighten your back. Step with your left foot to the side, dropping as low as possible.
Jump squats
Perform squats until your thighs are parallel to the ground. While moving down, keep your hands in front of you, and when jumping out, move them behind your back. Try to jump as high as possible and then land softly. When you have reached the lowest point of the trajectory during the squat, your heels should be flat on the ground.
Jumping lunges
The anterior knee joint should be bent at right angles. When lunging, lower yourself as low as possible, but the knee joint of the back leg should not touch the ground. The body must be held in a vertical plane, and the body weight should be evenly distributed between the legs. Jump and swap your legs in the air. You may first have to perform normal lunges, and only move on to jumping after reaching a certain level of training.
One leg lifts
Get into a standing position and keep your back straight. Begin to bend forward while leaving one leg back. The incline should be as low as your flexibility allows.
Reverse lunges
Get into a standing position and step back with your foot. In this case, the knee joint of the front leg should bend at a right angle. The body weight must be evenly distributed between the legs.
Walking on hands
The legs should remain as straight as possible, and this depends on the level of flexibility of the body. The back should not be rounded and should be closely monitored. Lean forward and after touching the ground with your hands, begin to move forward on them until you take the plank position. You must return to the starting position in the same way.
Having mastered the technique of all these movements, you can alternate them in any sequence. However, it is worth choosing them so that they do not use the same muscle groups. It is enough to use three exercises during one lesson. Do each for 30 seconds, followed by a 10-second pause. The sequence must be performed at least 10 times.
As always to stay in good shape, watch the video below:
