8 morning exercise poses that take just 10 minutes to improve your health 100%

If you are someone who likes to exercise in the morning Or if you have time in the morning, we would like to recommend 8 exercise poses that will help increase muscle power. Create flexibility of the body Stimulate the metabolism and relieve stress Importantly, it only takes 10 minutes and doesn’t require any equipment. Here are 8 morning exercise poses to increase muscle strength.

8 morning exercise poses to increase muscle strength

 1. Jumping jacks (for warm-up and cardio)

Method:

-Stand straight with feet together, arms at your sides.

– Jump up with your legs spread apart at your sides. Lift your arms and stretch your arms above your head.

-Return to starting position (feet together, arms at your sides)

-Repeat this jumping jack for 1 minute.

for the elderly or those who have limitations in jumping

• Instead of jumping jacks, do brisk walking. Or stomp your feet in place for 1 minute.

2. Pectoral Stretch is an exercise pose that helps stretch the chest muscles. Correct hunchback symptoms Improve personality and helps to breathe more easily

way:

1. Stand straight with your feet shoulder-width apart.
2. Bend your knees slightly. Tighten your abdominal muscles.
3. Clasp your hands behind your back.
4. Pull your arms back. Push your hips forward slightly. until feeling tight in the chest muscles
5. Hold for 15-30 seconds, breathing in and out slowly.
6. Release the pose and repeat 3-5 times.

3. Stretching the front thigh muscles (Quadriceps Stretch) increases flexibility.

way:

1. Find a stable anchor point, such as a sturdy chair.
2. Stand on one leg, using your hand to hold the other leg. You should feel a slight tightness in your front thigh.
3. Try to pull your heels towards your buttocks.
4. Stretch each leg 2 times, holding for 20 seconds each time.

4.Hamstring Stretch to increase flexibility.

way:

1. sitting on a chair By sitting at the end of the chair with your back straight.
2. Extend one leg out in front of you. Stretch out your toes and touch the floor.
3. Slowly bend your body forward. By keeping your back straight. Try to let your chest touch your knees.
4. You should feel a slight tightness in the muscles at the back of your thighs.
5. Stretch each leg 2 times, holding for 20 seconds each time.

5. Wall Squats: Strengthens thigh and hip muscles.

way:

1. Stand against a wall with your feet shoulder-width apart. Toes pointed forward Arms attached to the side of the สมัคร ufabet body
2. gradually
   • Slide down, keeping your torso and thighs parallel to the floor.
   • Keep your back against the wall.
   • Your knees should not go past your toes.
3. Come back and stand in the starting position.
4. Repeat for 3 sets of 10 reps each.

For seniors:

1. Follow steps 1-2 only.

6.Calf Raises: Strengthens calf muscles.

way:

1. Find a stable anchor point, such as the back of a sturdy chair.
2. Stand with your toes pointed forward and knees straight.
3. Lift your heels off the floor. Feeling tense in the calf muscles
4. Place your heels on the floor.
5. repeat
6. Start with 3 sets of 10 reps each.
7. Gradually increase the number of reps to 15.

7.Shoulder Retracting: Strengthens the shoulder blade muscles.

way:

1. stand up straight
2. Push your arms close to your body.
3. Tighten your shoulder blade muscles. Pull your shoulder blades toward the spine. Feeling of tightness in the shoulder blade area
4. Relax the shoulder blade and arm muscles.
5. repeat
6. Start with 2 sets of 20 reps each.

8.Front Planks: Strengthens core muscles.

way:

1. Lie face down on a pad
2. Lift yourself up using your toes and elbows.
3. Tighten your muscles and keep your body straight.
4. Hold for 20 seconds.
5. Come back to starting position.