Physical activity lasting half an hour a day should be the routine of every modern man.
However, if you are not in good shape, the best physical activity you should devote yourself to is a daily walk lasting half an hour.
Even experts claim that daily brisk walking is the best form of physical activity. By walking, you can strengthen the muscles of your legs and the rest of your body.
By walking a week, you can lose up to a kilogram, and by walking for an hour at a speed of about 7,5 kilometers per hour, you will lose even more, writes Index.
While walking, you can also do the following exercises:
Step forward
By lunging, you will strengthen the muscles of your legs and buttocks.
The starting position is in a lunge, and the toes of the front leg are slightly raised. Hands are on hips.
Slowly lower your knee to a 90-degree angle, one to two centimeters above the ground, then return to the starting position. The back must be straight all the time.
Do the exercise in three sets of 15 to 20 repetitions.
Repeat the exercise with the opposite leg.
Lifting the leg to the side
Stand and place your body in a narrow stance.
The back must be straight, one hand resting on the wall and the other on the side.
Slowly raise the leg to the side, so that it remains flat at the knee, while the toes are stretched in the direction of the extended leg. Return the leg to the starting position.
It is important not to bend your back and lean firmly against the wall.
Repeat the exercise 10-15 times in three sets. The same goes for the other leg.
Of course, there are many more exercises, such as squats, squat-jumps, standing in a squat and the like, reports B92.
Bonus video:
