For people who are busy working since morning to evening, provides time to work out may not be easy. Fortunately, there is some movement of lightweight sports that you can do before work in the morning. These movements is very simple and it takes a lot of time so you can make it your routine without have to worry will be late coming to work.
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The benefits of exercise before work
Exercising in the morning has a number of benefits. In addition to improving the mood during the day, this activity is also able to improve the ability of the brain and keep your productivity while working.
Research conducted by Appalachian State University undertook to show the other benefits of exercise in the morning on a regular basis, such as lower blood pressure and improve quality of sleep. Both are important factors in order that you can live well on a routine the next day.
In addition, a good quality of sleep can also help your body controls hormones that regulate hunger. These hormones play a role in weight gain. Therefore, routine exercise in the morning will be very beneficial for you who are losing weight.
Range of exercise that can be done before work
You can exercise with or without special tools, both inside and outside the home. You just need to customize it with the tools that are available in the home and how much time you have before leaving for work.
Here are some gentle exercise before work that you can do:
1. Walk or jog
If you have more time to spare before leaving for work, then you can try sports outdoors such as walking or jogging. Start by walking quickly, and then continue with the running for 30 minutes.
Give pause every 10 minutes. Aerobic exercise is beneficial to maintain heart health and blood pressure. Your body will also burn up to 140-295 calories.
2. Exercises using free weights
Exercises using free weights is a type of flexible sports which can be combined with a variety of movements. E.g. squat, front and side lunge, lunge, deadlift, bicep curl and so on. This movement would strengthen the muscle tissue, maintaining healthy circulatory system, and can burn up to 110 calories.
3. The movement of the stretch "paint camel stretch"
Start stretching movements with resting on both palms and knees. Later, lekukkan the back until you can see the belly area. Align the back your back and head up to dongakkan your back arched. Do this exercise movement as much as 4-5 times before you go to work.
4. Jumping jacks
Start by standing upright in position and the second leg meeting. Later, while melompatlah dilates the hands and feet. Return to starting position and repeat again. Did this mild motion for a minute, then add a brief bit by bit.
5. Basic yoga Movement
There are various basic yoga movements you can do, and one of the simplest movements that do not require a lot of space is the tree pose.
To do this, you simply stand with one foot while lifting the other foot. Position Your hands like I was bersedekap. Hold this position for 1-2 minutes, then repeat with Your feet resting on the other.
6. Hip abductor side lifts
Lie down facing the right side with your right hand folded centering head and your left hand on your waist. Slowly lift Your left leg, then scaled back. Repeat this movement as much as 10-15 times, and do come back on the left side of the body. During lifting, keep feet so that Your hips are not joined the move.
Range of motion exercise you do before work is beneficial for your health in the future. These movements are not only nourish Your circulatory system, but can also improve posture which disrupted due to too long sits on a Chair.
When you are familiar with the movement of the light, you can continue the routine morning exercise with exercises that intensitasnya over weight. However, customize this workout with your ability. Do the sports movement appropriate procedures to avoid side effects such as sprains and injuries.
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