Just 3 minutes of exercise have a significant impact on overall health and physical fitness? This may sound like a get-fit-quick gimmick. 안전한 카지노사이트
But a recent study published in The American Journal of Physiology: Endocrinology and Metabolism suggests that committing to moving your body for three minutes twice an hour may have health benefits.
Alissa Tucker, NASM, CPT, CES, master trainer at AKT, says planks are an excellent three-minute workout that most people can do (or at least work up to), whether working from an office or at home.
You don’t have to hold a plank for three minutes straight (unless you can and want to! ), but you should spend about three minutes holding for 30-second or one-minute intervals, with short breaks in between.
Planks are fantastic because they work multiple muscles in the body to increase strength and stability, she says.
While a full plank may not be accessible to everyone, a modified plank with the hands elevated (hands on the arm of your couch will work) is a great way to start building the strength required to hold a full plank.
You can also make planking easier by keeping your knees on the ground rather than extending your legs, similar to a modified push-up.
Tucker also recommends incorporating some cardio into your plank to make the most of each three-minute session.
Try plank jacks (jumping your feet out and in while holding a plank) and mountain climbers (running in your plank).
Dance Party in Three Minutes
Who doesn’t enjoy a good dance party? Particularly in the middle of the workday. Tucker claims that dancing is the best form of cardio because it requires moving in all planes of motion
Making it a functional exercise. It can also improve your mood and Play your favorite song and dance it out!
Danny Saltos, CPT, founder of Train With Danny and a Los Angeles-based personal trainer, recommends doing simple arm swings to open up your chest
Which can become tight and hunched forward after typing on a computer all day. Begin by standing tall and spreading your arms out to the side.
Swing your arms back and forth in front of you in a controlled motion.
Pose of Superwoman
According to Saltos, the Superwoman pose is an excellent exercise for anyone who works from home.
Begin by lying face down on the ground with your legs straight behind you and your arms fully extended in front of you; 카지노사이트
Keep your head neutral and avoid looking up; then slowly lift your arms and legs off the ground a few inches and hold for three seconds before releasing and slowly lowering back to the ground.
Squats with Bodyweight
Start with your feet about hip-width apart, and lower your bum toward your heels until your thighs are parallel to the ground. Then return to your original position.
Hugs on the Knees
Knee hugs are a quick and easy way to stretch your glutes and lower back.
Stand in front of your desk and bring one knee up toward your chest at a time, wrapping both arms around your shin for a tight squeeze.
Walk It Out
Not comfortable squatting in front of your coworkers? No problem.
Simply walking around is sufficient. You don’t even have to leave your office. Stroll around the office floor, take a loop around the block, climb the stairs in the exit stairwells, or simply march in place.
If you’re a multitasker, go for a walk during those conference calls where you need to listen more than talk. You’ll probably want to walk around for longer than three minutes. 카지노 블로그