Главная 7 Child development 7 6 exercises that increase stamina

6 exercises that increase stamina

6 exercises that increase stamina

“Caring for a child requires considerable physical strength from the mother, the ability to move quickly and sometimes unexpectedly change the direction of movement. And do it with the baby on the hip or with the baby clinging to the leg, ”says Brittany Citron, the founder of the company Pre-and Post-Natal Fitness Training Pronatal Fitness (USA). Especially for future and existing moms, he developed a training program of 6 exercises on certain muscles.

Those that are necessary, for example, for multiple lifting a child car seat, carrying a bag with baby accessories or pushing a stroller with a child off-road. Citron recalls that this training works best when it is preceded by a five-minute warm-up, such as running in place.

  1. Initial position. Stand up straight, legs slightly wider than shoulders, tape under the feet. Take the ends of the ribbons into the arms at the sides and wrap them around the wrists by pulling them.
  2. While inhaling, sit down with your arms bent and almost press your fists to your chin, without ceasing to stretch the ribbon.
  3. Exhale when lifting the body, gradually returning to its original position.

Repeat 15 times.

And if it is easier? Put a chair behind you and squat on it.

  1. Stand up straight, legs wider than shoulders, feet apart, arms extended straight ahead at shoulder level. In both hands, at the end of the unstretched tape, which is to be stretched during the exercise.
  2. Inhale deeply through the nose. On the exhale, do a deep lunge with your right foot to the side, bending it at the knee. Keep your left leg as straight as possible. At the same time, the arms are stretched as widely as possible to the sides, pulling the tape.
  3. Return to the starting position, inhale.

Repeat the exercise 10 times with an emphasis on the left and 10 times with an emphasis on the right leg.

And if it is easier? Do this exercise, just squatting with your legs as wide as possible, without lunges.

  1. Having placed the extended hands slightly wider than shoulders, lean them on the edge of the high table. After taking a few steps back and stretching your legs to the maximum, stand on your toes. Your body in the initial position should represent a straight diagonal with respect to the floor.
  2. Inhale, bend your arms and bring your chest close to the table until it touches its edge. Try not to bend the body, keep it straight, as if pressing the stomach to the spine.
  3. On the exhale, return to the starting position.

Do the exercise 6‒10 times.

And if it is easier? Push not from the table, but from the wall, resting on it with your fingertips, placing them just above the height of the shoulders.

  1. The right leg is in front, the left leg is behind, slightly bent and rests on the fingers. The tape is under the right foot, its ends are wrapped twice around your outstretched arms. While inhaling, lean forward so that the torso becomes parallel to the floor. Hands – in the same position! The entire weight should be focused on the right leg, the left continues to rest on the floor with your fingers.
  2. In this position, exhale and pull your elbows up toward the ceiling. The right buttock is tense! Then inhale and lower the arms to the starting position.

Do ten repetitions on the right foot, then switch to the left.

And if it is easier? Do the same exercise, standing with both feet, shoulder-width apart, on the tape.

15 to 20 repetitions.

  1. Stand straight, push your right foot forward, about a meter, placing one end of the tape under its foot so that it will not slip out from under it. Hold the other end of the right hand down. The left hand during the exercise – at the waist.
  2. While inhaling, bend both legs. The left one almost drops to the knee, with an emphasis on the tips of the fingers. The right hand at this time rises and, bending at the elbow, but, remaining straight in the wrist, pulls the tape up to the chin.
  3. On the exhale, rise to the starting position. Do the exercise first, focusing on one, then on the other leg.

Repeat 10-15 times for each leg.

And if it is easier? Perform the exercise, just crouching as deeply as possible on both legs, holding the ribbon in both hands.

  1. Kneel down, lean your hands on the floor. Inhale through the nose and exhale, as much as possible pulling the press to the spine.
  2. Without stopping to strain the abdominal muscles, lift and extend the right leg back parallel to the floor, feet down. The left hand is pulled forward. Make sure the hand does not bend in the brush. The body rests on one knee and one arm. Neck stretched forward, face down. The whole body during exercise is the maximum straight line from the left fingertip to the right ankle.
  3. Hold this position for 10‒20 seconds, not forgetting to pull the left hand forward, the right leg back, pressing the press to the spine. Do not forget to breathe!
  4. Return to the starting position and repeat all over again for the other leg and arm. Do 2‒3 repetitions for each side.

And even easier? Focus only on your legs, then on one, then on the other, leaving your hands on the floor.

О admin

x

Check Also

Ballet Studio: How to Choose Consciously

Ballet is a graceful and mysterious art form that fascinates and attracts the eye. A ...

Games in the country

It turns out that you can buy toys not only in the store. You can ...

Bio products: back in the past?

Those who believe that bio products are the know-how of modern civilization are greatly mistaken. ...

I’m afraid to admit that I have a child

The beginning of a romantic relationship is often characterized by a certain emotional upsurge, on ...

Pregnancy and diet: not possible, but necessary!

The pressure of society and the new canons of beauty have led to the fact ...

Montessori methods that can be applied at home

When a baby sleeps in a crib with sides, it begins every morning with a ...

Pregnancy and fitness

Before starting any activity, measure the pressure. This can be done at home or in ...

Touching “games

Touch is called “skin feeling.” Still would! It helps the baby to feel touches, pressure, ...

I do not want to share!

All moms know the situation when the baby starts screaming every time someone tries to ...

His Majesty Iodine

The fact that in our country iodine is found in modest quantities has been known ...

At first-second

Let’s start from the very beginning: the beginning of childbirth is preceded by the phase ...

Bacterial Vaginosis: Causes and Treatment

Bacterial vaginosis is a disease that can be considered as vaginal dysbacteriosis, in which the ...

New horizons of relationships

And many people really find them again, because they either do not feel the discomfort ...

Pets: risks for pregnant

Any pet always turns into a full member of the family. He solicits tender hugs, ...

How to create family traditions?

In the modern bustling world, family traditions are gradually disappearing: we are less and less ...

Freedom at birth

“While the first and second period of childbirth lasts, it is desirable for the expectant ...

Future mom in winter

Seasonal epidemics of influenza, hypothermia, drafts … In many ways, these anxieties are justified, because ...

Find the culprit, not extreme

It would seem to make such an analysis easy. A small child is always in ...

Health barometer

And so, the soft hollow between the bones of the head, the place where they ...

Visit to the pediatrician

Remember those times when your 4-month-old baby was dozing during a visit to a pediatrician, ...

Not afraid of an adult …

A sense of fear is known to all. Few people can boast that in childhood ...

The deduction method: board games on the development of logic and spatial thinking

Age: 5-12 years old Number of players: 1 Play time: 10-20 minutes Manufacturer: Bondibon Develops: ...

Joy, manifest!

What we need: Instax Share SP-1 Instant Printer Cardboard paper with a density of 300-320 ...

Pregnancy: in the face of infection

Many future mothers learn that there is an infection in their body, just during a ...