Flexibility of the body and agile movements are needed to perform certain movements. To impress your friends to see you perform agile attractions, do the following exercises every day so that your body becomes more flexible over time. Practice diligently because flexibility cannot be achieved in a short time.
Step
Step 1. Stretch your body every morning
To feel refreshed, move your arms and legs for 10-15 minutes or jump 1-2 times.
Step 2. Eat a nutritious breakfast every morning
Before training, take the time to eat a healthy breakfast so that you are ready to move throughout the day.
Step 3. Don't waste time
Instead of watching TV or staring at a computer/phone screen to play a game, do something useful, for example: jogging, cycling, or walking to activate muscles and improve blood circulation.
Step 4. Do stretching exercises
Start the exercise by stretching the arm muscles. Straighten your arms to the sides across your chest and press your elbows against your chest for 10 seconds, straighten your arms above your head, bring your palms together on your back and slowly straighten your elbows. After that, rest for 15 seconds.
Step 5. Do the back stretch
Lie on your back and cross your right thigh with your bent knee over your left thigh without lifting your back off the floor. Maintain this posture for 30 seconds then do the same movement with the other leg.
Step 6. Perform leg stretches
Stand with your right foot and hold the back of your left foot with your left hand to bring your heel close to your buttocks. Maintain this posture for 15 seconds then do the same movement with the other leg. To maintain balance, you can hold on to a sofa or chair.
Step 7. Do the exercise every morning as a daily routine
To give your leg muscles more flexibility, you can practice splits to stretch your thighs and calves.
Tips
- Drink water or other nutritious drinks. Don't drink drinks that contain simple carbohydrates, for example: sugar because it will increase your energy for a while, but after that, you will feel more tired and don't want to do anything.
- Sit on the floor with your legs straight and reach for your toes. If this exercise feels easy, try to touch your forehead to your knees. You may not be able to do this posture the first time you practice, but it will get easier with increasing flexibility.
- Stretching exercises will relieve muscle stiffness. Practice as often as possible anywhere, for example in the yard.
- Choose a healthy and balanced breakfast menu between carbohydrates, protein, and fat. Don't eat simple carbohydrates and sugar. Eat foods that contain fiber (oatmeal, whole grain breads, vegetables, and fruits), protein (egg whites, tuna, lean meats, whey flour, cottage cheese), healthy fats (olive oil, egg yolks, nuts). -nuts, omega 3), and vitamins. If you don't like taking supplements, choose natural foods because they contain more vitamins and minerals than foods that contain preservatives.
- Wear comfortable clothes for exercising, such as pants and a T-shirt to make it easier for you to stretch.
- Use the stairs to practice warming up or stretching. Stand on the first step and place your right foot on the third step so that your right knee forms a 90° angle and your right thigh is parallel to the floor. Stretch while straightening your left leg. After that, do the same movement with the other leg.
- Wear comfortable clothes so you can stretch freely.
- Stretching exercises should be done regularly as part of the daily routine!
- Before taking a shower, get in the habit of stretching your legs while standing by bending your body forward from your hips to bring your chest closer to your thighs as much as you can. Stretching a few times is a quick way to increase flexibility!
- Drink green tea without lemon and/or honey. All types of tea can be consumed, but green tea and decaffeinated tea are more beneficial for health. Get in the habit of drinking rooibos tea or caffeine-free tea in the afternoon.
