In the fast-paced modern life, many people are looking for an easy and quick way. And the 30-minute is an ideal solution. This set of exercises is simple, but effective, and is perfect for busy office workers and those who want to relax at home. The following is a detailed 30-minute tutorial.
1. Warm-up session (5 minutes).
A warm-up session is essential before engaging in any exercise. This can help you warm up your body and reduce sports injuries. A few simple movements can achieve the effect of warming up.
Neck turning: Stand with your hands on your waist and slowly turn your head from one side to the other, repeating 5 times.
Shoulder relaxation: Stand or sit with your shoulders relaxed and swing your shoulders back and forth 10 times each.
Wrist relaxation: Put your hands together and slowly turn your wrists forward 10 times and back 10 times.
2. Basic movements (20 minutes).
The basic movements are the core part of this set of exercises, mainly including the following movements.
Jump: Keep your feet off the ground, jump up as far as you can, and then land lightly. Repeat 10 times with a 10-second rest in between. This movement can work the leg muscles and improve the cardiopulmonary function.
Squats: Stand up straight with your feet shoulder-width apart, then slowly squat until your knees are bent at 90 degrees, then stand up. Repeat 10 times with a 10-second rest in between. This movement works the muscles of the buttocks and thighs.
Push-ups: Lie down on the ground with your hands shoulder-width apart, then bend your elbows so that your chest is close to the ground, then push back into place. Repeat 10 times with a 10-second rest in between. This movement works the muscles of the upper limbs and the core muscles.
Sit-ups: Lie on your back on the ground with your hands crossed in front of your chest, then slowly contract your abdominal muscles and lift your upper body until your elbows touch your knees. Repeat 10 times with a 10-second rest in between. This movement works the abdominal muscles and thigh muscles.
3. Relaxation session (5 minutes).
After completing the basic movements, a relaxation session is performed to help the body return to a calm state.
Take a deep breath: Sit on the floor, close your eyes, and take several deep breaths, inhaling and exhaling as deep as possible each time. This can help you relax and unwind.
Muscle stretching: Stretch the main muscle groups such as the legs, abdomen, and upper limbs for 20 seconds each stretch, which can help relieve muscle tension and soreness.
Meditation or meditation: Sit in a quiet place, close your eyes, concentrate on your breath or do a simple meditation to calm your mind.
4. Precautions
Wear comfortable sportswear and shoes to avoid injuries while doing sports.
When doing high-impact movements such as jumping, pay attention to controlling the strength and amplitude to avoid causing damage to the body.
If you feel discomfort or pain, you should stop exercising immediately and consult your doctor.
Maintaining a moderate diet and adequate sleep, combined with a reasonable diet and proper rest, can achieve the best results.
Overall, this set of 30-minute exercises is easy to learn and perfect for doing at home. As long as you practice every day for a period of time, you can see noticeable results. I wish you success!
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