What Is The Importance Of Active Recovery Exercises For Promoting Circulation And Reducing Muscle Stiffness?
Hey there, my beautiful people! If you're looking for a quick and effective active recovery workout to get your body moving without putting too much strain on it, then you've come to the right place. This 12-minute low impact recovery workout is just what you need to relieve stress and achieve a healthy body.
Before we get started, let me tell you what you will need for this workout: comfortable workout wear, a mat, a towel, and some water to keep you hydrated.
Warm-up:
Start by doing some light jogging on the spot for a minute or so to get your heart rate up. Then, do some gentle stretching for your arms, legs, and back. Here are some examples:
- Arm circles
- Toe touches
- Quad stretches
- Chest openers
The Workout:
1. Wall push-ups - 45 seconds
Position yourself facing a wall with your arms shoulder-width apart, lean forward and push yourself back up slowly. This exercise targets your chest, shoulders, and arms.
2. Backward lunges - 45 seconds
Start by standing straight and then take a step backward with your right foot, then bend your knees to a 90-degree angle and hold for two seconds. Return to your starting position, then repeat with your left leg. This exercise focuses on your glutes and legs.
3. Chair dips - 45 seconds
Place two chairs beside each other, then place your hands on one of the chairs while your legs are extended forward and resting on the other. Dip down slowly and then push yourself back up. This exercise targets your triceps, chest, and shoulders.
4. Plank - 45 seconds
Get in a push-up position, but instead of doing push-ups, hold the position as long as you can. Ensure your back is straight and your abs are tightened. This exercise works your abs, shoulders, back, and chest.
5. Squats - 45 seconds
Stand with your feet shoulder-width apart and then squat down as low as you can go, then stand back up. This exercise works your glutes and legs.
6. Hip bridge - 45 seconds
Lie flat on your back with your knees at a right-angle from the floor and your arms by your side. Push your hips up till your body forms a straight line from your knees to your shoulders. This exercise targets your glutes and hamstrings.
7. Side plank - 45 seconds on each side
Lie on your side and support your upper body with your elbow and forearm. Keep your legs straight and your hips up, hold this position for 45 seconds, then switch to the other side. This exercise targets your oblique muscles, shoulders, and core.
8. Cool Down
Finish the workout with some light stretching for your arms, legs, and back, hold each stretch for 10-15 seconds.
Some Tips:
- Make sure to stay hydrated throughout the workout.
- Breathe slowly and steadily during each exercise.
- Listen to your body and adjust the intensity according to your fitness level.
Frequently Asked Questions:
Q: How often should I do this workout?
A: You can do this workout two to three times a week, depending on your fitness level and exercise routine.
Q: Can I do this workout if I have injuries?
A: Please consult your doctor before starting this workout, especially if you have any pre-existing injuries.
Q: Can I modify the exercises?
A: Absolutely. You can modify the exercises according to your fitness level and capabilities, for example, if wall push-ups are too difficult, you can do regular push-ups instead.
So there you have it, a complete low-impact recovery workout that you can do anytime, anywhere. Remember to always listen to your body and adjust the intensity if needed. Stay fit and healthy, my beautiful people!
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