Healthy Exercise Routine

Narrator (or Instructor) :

"Welcome to today's healthy training sheet! Whether you're a beginner or an experienced fitness enthusiast.

First of all, you need to prepare your body for training. Follow and keep your movements in a controlled way. "

1. Of course, waving your arms while raising your knees. This is a great way to gradually increase your heart rate and warm your legs."

2. Gradually increase the size of the circle. This movement warms the shoulders and upper body. Turn the direction after 30 seconds. "Sink your hips as if you were sitting in a chair. Stand your chest upright behind your toes and keep your knees. Stand up again and repeat. This will activate your feet and glut muscles. "

.Hip Circle (1 minute)

" Place your hands on your hips and create a large circle at your hips. Move in one direction for 30 seconds, then switch to the other direction. This will warm your hips and hips. "

5. Stay upright in your core and upper body. This includes your feet and improves balance. "We focus on full-body exercises to improve strength, flexibility and cardiovascular health. Each exercise is performed for

0 seconds with a 20-second break. Repeat all rounds in 2 sets. "

Round 1:

Squats

" Start with squats. Spread your shoulders and set with feet and toes. Bend your knees and lower your hips and raise your chest. Push your heels to stop. Start your hands from the board position with your hands directly below your shoulders. Bend your elbows and push again, then sink your chest to the floor. If full push-ups are too difficult, kneel for the modified version. "

Lungs

" Stand up and move forward with your right foot. Sink your hips until both knees form a 90-degree angle, then press on the heels of your forefoot and return to your feet to get up. Alternate legs with all representatives. The lungs are great for building leg strength and improving balance. Place your core and stay in position. If this is too difficult, drop your knees on the floor. "

Round 2:

Jump Jack

" Start with your legs and arms. Lift your arms over your head and jump both legs to the side. Return to the starting position. This exercise increases your heart rate and warms the whole body. Place your feet flat on the floor and bend your knees. Bend your elbows to sink in, then push it up again. This is intended for the triceps, and can be removed close or even further with the feet to increase the challenge. Take your knees to your chest and quickly change your legs with the running movement. This exercise is perfect for building nuclear power and increasing your heart rate. Lift your chest, arms and legs off the ground at the same time. Hold for a while, then hold it downwards. This is aimed at the back and buttock muscles, improving posture and strength. "

[Cooling: 5 minutes]

Trainer:

"Great job, guys! You've had the main training session, and now it's time to stretch calmly. Cooling is just as important as warming up as it contributes to reducing muscle pain and promoting flexibility."

Children's pose (1 minute):

"Starting with your hands and knees, bring your hips back to your heels. Grab your arms and relax on the floor. This stretch will help you release tension in your back and shoulders."

Sit forward (1 minute)

"Sit forward with your feet. Sachar on your lower back and grab your feet. Keeps stretching quietly and feels it in the tendons of the knees and lower back. "

Standing Quadriceps Stretch (1 minute)

" Stand up and grab your right ankle with your right hand. You can gently pull your heels into the butt area and feel the route in front of your thighs. Hold for 30 seconds and change legs. "

Cat Cow Stretch (1 minute)

" Return to your hands and knees on the tabletop. Breathe while you arch, lift your head and tailbone (cow). Circle around your spine and exhale when you place your chin on your chest (cat). This stretch is perfect for your spine and shoulders. Hold for 30 seconds and repeat on the other side. Then carefully roll your shoulders back and forth to release all the tension. Complete balanced training that hits all important muscle groups while simultaneously increasing your heart rate. Don't forget that consistency is key to improving strength and endurance. If you're looking for other training, you can always come back and join me. Stay healthy, become stronger and have a good day! "