Марафон корисних звичок: експерти радять щодня робити вправи вдома
- Кожен десятий українець не має у своєму житті того обсягу фізичної активності, який рекомендує Всесвітня організація охорони здоров’я для підтримки здоров’я. Про це говорять дані загальнонаціонального дослідження STEPS.
Насправді включити фізичну активність у своє життя не означає піти у професійний спорт. Щоденні прогулянки на вулиці та активні вправи вдома вже приноситимуть достатню користь для твого організму і робитимуть його більш стійким до хвороб.
Пропонуємо зробити сьогодні просту вправу, що зміцнює м’язи живота, сідниць та спини – вправа «супермен». Її назва вже підказує нам дещо з того, як правильно її робити:
- На твердій рівній поверхні стань на обидві руки під плечами і обидва коліна під стегнами.
- Підніми та витягни паралельно підлозі одночасно праву руку та ліву ногу. Саме в такій позі літав супермен і звідси походить назва вправи. Затримай на секунду та опусти руку й ногу в вихідне положення.
- Повтори те саме з лівою рукою та правою ногою.
- Виконуй вправу 20–30 разів (або більше). Зроби загалом 3 підходи, якщо дозволяє самопочуття. При цьому відпочивай 30–60 секунд між підходами.
Не забувай пити достатньо простої води не лише під час вправ, але й загалом впродовж дня.
Тренування на всі групи м'язів в домашніх умовах:
Шукай для себе більше вправ на онлайн-ресурсах і включай подібні руханки в свій щоденний розпорядок дня.
У зв’язку з періодичними обстрілами критичної інфраструктури, нагадаємо, оселі звичайних громадян залишаються без світла, води та тепла. У таких випадках важливо підготуватись та сформувати запаси медикаментів, їжі, води та інших речей, поки ситуація не стабілізується.
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