In order to strengthen the body and be more ready for greater physical efforts, you should first activate the main muscle groups - shoulder girdle, hips and stomach. By strengthening these parts of the body you will increase the potential for any other physical activity.
Considering that at this time of year you spend more time outside, you will be able to more readily accept the challenge of riding a bike, jogging in nature, exercising in the fresh morning air, and the possibility of injury will decrease.
We suggest exercises that strengthen the shoulders, tighten the hips and stomach in the best possible way.
Hip lift
Lie on your side, so that the whole body is stretched and taut, resting on the forearm of the hand. Lift your hips off the floor by leaning against the floor. In order to perform the exercise correctly, it is important not to move your hips forward or backward. Repeat from 10 to 20 times on one side and then on the other side. Do three sets each.
Push ups
The body is in a push-up position, tight and supported on outstretched arms. Your feet should be hip-width apart. Lower your face to the floor, but without making a curve on your back. Repeat 10 to 20 times in three sets.
Abs
Lie on your back with your legs bent and hip-width apart. Raise your back off the mat - only your shoulder blades, while simultaneously raising your arms above your chest. Stay in the raised position for three seconds. This exercise strengthens and shapes the muscles of the abdominal wall. It is performed from 10 to 20 repetitions with breaks in three series, reports Novosti.
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