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Want to take your health to the next level this month? Whether your goal is to walk from the couch to star in the company football league or just to relieve stress and get a great workout, this program is for you. In the next few minutes, I'll offer fun and quick tricks to get you safely into the game.
Each session will include moves to prevent injuries, improve speed and flexibility, and strengthen the heart and core. All of these components require you to perform to your best on and off the court! Work out once a week and alternate every other day with your favorite aerobic exercise -- walking, running, biking, whatever you like. If it's soccer, warm up and skip practice on game day.
All you need is yourself! But feel free to use the objects around you -- chairs, stairs, benches, etc. -- if necessary. It makes the action more challenging and interesting.
Warm up (5-10 minutes)
Take 10 minutes to warm up in any way you like. Cycling, walking, and dynamic stretching (moving during a stretch, rather than holding a static stretch for more than 5 seconds) are all good ways to do this. Choose whatever gets your body moving and get ready to go!
Circuit (8 min)
After you warm up, you'll go into a fast loop. There are eight exercises in total. Each exercise lasts 30 seconds, take a break, catch your breath, and move on to the next one. Before you start exercising, you will complete two cycles.Stand on one leg for 15 seconds; Switch legs. Repeat. Keep your knees slightly bent. If it's too easy, try closing your eyes! ? (0:00-0:30)
Lift your knees as fast as you can and hold for 15 seconds. Then kick fast for 15 seconds. Force yourself to get your knees and heels as high as your hips! (00:30-1:00)
Lie on your back, bend your knees and dig deep into the ground with your heels. Lift your hips off the floor so that they form a nice straight line from your knees to your chest. Raise your bent right knee into the "March" position, which is to bring your right knee up to your chest, then lower it, and do the same with your left knee. Then put your hips back on the floor. Do this as many times as you can in 30 seconds. Make sure your core and gluteus maximus muscles are tight. (1:00-1:30)
Push ups are held in a high support position with elbows straight. While keeping your core tight, take 4 steps (R, L, R, L) to the right with your hands and feet and do push-ups. Then take 4 steps left (left, right, left, right) and do push-ups. Repeat as many times as possible within 30 seconds. (1:30 to 2:00)
Horizontal boundaries If space is limited, you can do this exercise in place. If you have enough room, you can jump forward. Feet shoulder-width apart. Bend your knee slightly, stretch your left leg out and land on your right. Bend your knees slightly to prevent injury. Then the right leg explodes and the left falls. Do as many exercises as you can in 30 seconds. (2 - 2:30)
Feet shoulder-width apart. Sit back as low as you can (no more than 90 degrees) while maintaining core strength and lifting your chest. If you can only do a quarter squat, fine! Just comfortable. If it's easier on your joints, you can also do wall sitting for 30 seconds instead of doing it multiple times. (2:30-3:00)
You can shrug, or you can stand up. Sit back in squats. Sit back with your chest out. Place your arms at shoulder height by your sides and bend your elbows with your fingers pointing up. Slowly stretch your arms up while keeping your core and shoulders tight, then slowly return to neutral position. Repeat as many times as possible within 30 seconds. (3:00 to 3:30)
Bend your knees, put your hands by your head, bend your elbows, and sit on the ground in a V shape. Grab your left knee with your right elbow and come back. Then rotate the left elbow to the right knee. In 30 seconds, you can go as fast as you want. (3:30-4:00 PM)
Repeat! Do 8 more exercises for a total of 4 minutes. If you need 30 seconds to a minute to catch your breath, do it before repeating the exercise. (around 4-8:00)
Adjustment part (2 minutes)
If you have a jump rope, use it. If not, you can! Normal jump 30 seconds. (0:00-0:30)
Rest for 30 seconds. (0:30-1:00)
Jump rope with both feet for 30 seconds. (1:00-1:30)
Jump rope with your right foot for 15 seconds, then jump rope with your left foot for 15 seconds. (1:30 to 2:00)
Cool (5-10 minutes)
To reduce inflammation and prevent injury, it is important to cool down after every exercise. You can use the time as you please. Stretch for about 15 seconds each walk, or try a foam roll. If you don't have foam rollers, use a softball or soccer ball, or just sit and stretch.
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