Being A Hulk By Exercising With No Effort (for The Lazy) 6v3o1c

Copyright:

This book and its contents are properties of Prince David K, and also by Prince David K limited. No part of this book should be republished without the prior consent of the author. © COPYRIGHT 2021

Contents

Introduction Why is exercise important? Some sensible precautions Walking is a good start

How much walking can I Involve In?

Forget the Procession (elevator) Exercise in the house and garden Getting there even faster Swim like a fish!

Here's how it works:

Jump to stay in shape Stretching, bending and toning Yoga Unusual exercises

Train your face

Foot and leg exercises Back and buttocks exercises

Lift:

Conclusion

Introduction

It is a fact of life that most people do not exercise enough. This, combined with a diet rich in sugary and high-fat fast foods, has led to a flood of overweight and obese people in most western countries, which is becoming increasingly difficult to reverse. The problem is that for most people it is too easy and convenient not to make any movement. If you need the daily staple food - even if it's just a carton of milk or a loaf of bread - it's quicker and more convenient to get in the car and drive to the business than to walk. If you have to go to the third or fourth floor in the office, it is easier (though not always faster) to travel by train than by stairs. Still, many people are willing to pay hundreds or even thousands of dollars each year to be a member of a gym or a fashionable fitness club to stay in shape. That really does not make much sense, so this book is here to tell you that it does not have to be that way! I'll show you how to keep your money in your pocket and train in a natural way, in a way that you do not even really notice. Mankind has managed to survive for thousands of years before anyone came up with the idea of training in the gym. Sure, the life expectancy of modern man has increased significantly in the last few hundred years, but I suspect that this has little to do with the proliferation of chic fitness clubs and expensive gyms. The good news is that exercise can be performed naturally every day. With a little thought, it is not difficult to imagine many opportunities for exercise without spending your hard earned money on fitness club fees.

Let us first examine why exercise is so important in modern life.

Why is exercise important?

For most people, it is a reactive thing to take or enjoy exercise. There must be something going on in their lives that forces them to reconsider what they are doing. Something happens that makes them realize that they need to exercise more as a way to change things that go wrong in their lives. For example, many people come to a point in their lives where they finally acknowledge what they have actually known for a long time that they are overweight or obese. More importantly, when they have finally accepted that their weight really is a problem, they actually make a conscious decision to do something about it. So they go on a weight loss diet with a certain description and for most people, exercising is part of the weight loss process. The saddest part is that if such overweight or obese people had regulated their calorie intake and taken regular exercise in advance, they would never have to be in the condition that requires such drastic action. Other people may decide to start training in an attempt to slow down the aging process, often at a point in their lives where they finally understand that the arrival of the gloomy reactor is much closer than they previously imagined. This is fine, but it's also a classic case of "better late than never". In fact, if people who exercise late in life had only done so twenty or thirty years earlier, their efforts to delay the inevitable would have been more effective. There are points about exercise that many people ignore. Exercise should not be something that is done reactively, at a point where it must be done in an attempt to reverse something that has already happened. Exercise should be seen as a proactive step that everyone can indulge in as one of the best preventative measures they can take. Increased physical activity increases your heart rate and strengthens all the body's muscles. After all, the heart is just a muscle and all muscles become stronger the more often they work. This resulting increase in cardiac activity will

automatically speed up blood circulation in the body, which in turn will provide increased oxygen and nutrients to all your organs. Regular exercise helps increase the lungs' ability to absorb and use oxygen, is effective in reducing body fat and lowers blood sugar and "bad" cholesterol levels. A program of regular exercise (if started early enough) can also help slow down the inevitable aging process. Exercise will make the body stronger, and it corresponds to a body that is more resistant to disease and injury. Regular exercise also improves your overall quality of life. It makes you feel better physically and mentally. It allows you to enjoy everything you do much more than you did before, because you have increased energy and vitality and that allows you to become more involved in whatever happens. These are all benefits that you can enjoy by simply starting to exercise now, rather than waiting until you 'have to' for some reason. So I advocate g up for one of the aforementioned "great looking fitness clubs" or ing (and paying for) an expensive gym? Absolutely not! There are dozens of opportunities to "train" during the average day, and it's really just a matter of making the right choice, as you will see. In some parts of the world, exercise is a natural part of life, because in many places people simply do not have the choices that those living in the rich countries of the West have. For example, they do not eat burgers or French fries every other day, because there is no fast food store in the local mall (there is actually no local mall). They do not hop in the car to drive everywhere, because they do not have a car, and because there are no buses, they go everywhere they go. These people are forced to adopt a lifestyle that is in many ways healthier than

the one that most people in developed western countries are used to, because they have no choice. You have a choice, and it is up to you to choose to live in a way that benefits you and your health, as opposed to harming it. Part of that choice is to take regular exercise, and the sooner you start working a little more than you currently are, the better it will be.

Some sensible precautions

Exercise is good for you, but you need to make sure you are in a position to handle what you plan to do before you begin. Especially if you have not taken regular exercise for a while, it makes sense to get a thorough physical check before you start with any exercise plan. Tell your doctor why you are doing the checkup and what you plan to do, as they may have some advice or efforts to help you rationalize your plans. Also understand that the majority of people who have not trained for a while should start slowly, no matter what form of training they plan to follow. Trying to do too much, too fast can potentially be even more harmful than doing anything at all, because the load it places on your body can be too much. The risk of injury or worse is so much greater if you try to do things too fast. Another thing you should do before you start exercising is to acknowledge and accept your age and general physical condition. While we all like to believe that we can still do things that we can do in our teens and twenties, but when you reach the other half of your life the truth is, you simply can not do what you could at once. Accept it and try to avoid seeing it as a challenge that must be overcome. Doing so will likely lead you to try to do too much, and again, it can significantly increase the risk of injury. Getting injured is one of the safest ways to keep your exercise program dead in its tracks, so the increased risk of doing too much, too soon, is really not worth it.

Walking is a good start

When was the last time you went anywhere? I'm not talking here about hiking over the mountains and stepping down into deep sides. I am not referring to the route marches either. Think about it. When was the last time you made an effort to walk, rather than hop in the car or hop on the subway train? Walking is one of the simplest and most effective forms of aerobic exercise (exercise that increases your heart rate and thus your blood circulation) available and it is something that is available to everyone at no cost. In fact, walking actually saves money and helps protect the world we live in. It saves money on your gas bill and reduces the amount of car-generated pollutants that are pumped into the atmosphere that we all breathe, for example. Taking a regular walk helps lower the risk of heart disease, osteoporosis and certain cancers, as well as reduce your body fat and lower your blood pressure. Unlike many other forms of exercise (eg jogging), walking is low load and low intensity, so the risk of injury is also minimized. If you walk a few miles to the store instead of taking the bus or subway, do yourself a favor and keep a dollar or two in your pocket. Walking is something you can do anytime, anywhere and at absolutely zero cost. All you need are a pair of comfortable shoes, preferably with padded soles to protect your feet and leather uppers (or those made of other natural materials such as cloth) that allow your feet to breathe. Many modern athletic shoes are constructed entirely of synthetic materials (generally some form of plastic) and wearing them therefore leads to an unhealthy buildup of sweat. This can lead to fungal conditions such as athletic foot, and having such a condition would severely limit your exercise program, so having the right shoes from the start is extremely important.

Maybe you think you do not have the time or opportunity to go? Let me tell you, it's just an excuse. Everyone has the opportunity to go if they are willing to make minor adjustments to how they live their daily lives. For example, if you take public transport to work every day - subway train or bus - how about getting off a couple of stops early and walking the rest of the way? It will add five minutes to your travel time, but if it can give a few extra years to your life, would you not consider it a reasonable trade-off? Have you ever thought about going to school with the kids, rather than stacking them on the SUV and driving them the one mile it takes? Walking it would not only be good for you, but it also teaches your children good habits from an early age, and there is research that suggests that children who are taught to walk are a good idea when they are young. Do it all the time their later life. You protect your own and your children's health for many years to come with just a small change in your daily routine. How about taking the dog for a walk in the morning and again, the last thing at night? Do you have no dog? You do not need a pooch with a pedigree, so go to the local dog rescue center or shelter and find yourself a new four-legged friend. Going with the dog in this way may mean getting out of bed ten minutes earlier, but as I suggested earlier, is it not a reasonable trade-off for a few extra years? Sometimes, no matter how good your intentions are, you have to use the car. For example, if you work in a remote location without adequate public transportation, or if you need to go to the local mall for a full week of grocery shopping, you probably have no choice but to drive. In this situation, how about parking the car in the parking lot furthest from your destination and walking a few hundred meters? If you shop, you should push a cart with all your groceries in it from the store to your car, so it gives a little extra effort (i.e.

Training) to what you do, and if you work, you will not carry anything heavy every day, so there is no excuse for not doing this!

How much walking can I Involve In?

The answer to that question is, the more walks you can do, the better it is likely to be and the more your health will benefit. In the beginning, at least take it pretty easy with short ten minute walks. Begin each walk relatively slowly and gently, speeding up the middle and ending with a short "cool down" as you slow down for a walk. Gradually (but not too gradually) you build this up to go at least 30 minutes a day at least five times a week, although it is not necessary that you train a full thirty minutes in one session. Three ten minute walks, for example, would be just as effective, so if it fits better with your daily routine, then this is the way to go. However, you should also appreciate that thirty minutes a day five times a week is the minimum time you should strive to walk, not your ultimate goal. If you can manage one hour a day, it's even better! If you are going to take your walk seriously (and that we are talking about your health and well-being here, then you should), you may want to invest in a pedometer with which you can count the number of steps you take each day. Use this to determine how many steps you take during a normal day that does not go and then try to increase the number by at least 2000 more steps as your first goal. At a fast pace, which represents a few extra kilometers a day, so it's a good start, but this should only be considered as a start. Aim to increase this number as much as you can and your health will inevitably benefit from your efforts. It is only natural that there will be times when you are less motivated than others to actually go for your walk. This is when a dog to train with can be a great motivator, or taking the kids out for a walk would serve a similar purpose. If this is not possible, walking can also be a very sociable form of exercise, so

how about trying to gather a group of friends or work colleagues to go together? Some of these people are probably paying hundreds of dollars in gym hip fees right now, and if you can show them how they can get the exact same training benefits for free, they's more than likely taking up the challenge..

Forget the Procession (elevator)

Many people, especially those living in congested cities, work in office tower blocks. They use the procession every day of their lives to get from the floor to the floor of their office. Still others use riots in shopping malls, apartment towers and so on. Forget the pull-up and take the stairs, because stair climbing is one of the most effective forms of aerobic exercise you can ever do. This was unequivocally proven by a British study about ten years ago, as researchers found that, on average, people who sit on average daily steps improve their cardiovascular health by only a few minutes a day. This study was of particular interest as it ed the idea that the daily intake of several short training sessions represents a significant difference to your health (hence the idea that you can run three minutes ten days a day and not just half an hour). The study required 20 women of college age, who led a relatively sedentary life, to ascend 200 steps in less than two and a half minutes. According to the researchers who conducted the study, this was a "nice but pleasant" pace, but the first time they did it, it still served to shoot the heart rate of the test subjects at about 90% of the expected maximum heart rate. Nevertheless, the test subjects changed from one ascent per day in the first week to six per day in the sixth and seventh weeks. This means that after the end of the test, the test subjects climbed about three and a half minutes per day, which (if the point is not clear) represents less than a quarter of an hour of somewhat stricter exercises per day. At the end of this relatively modest (and completely free) training program, the women tested were measurably fitter than before. Each indicator had significantly improved. Their heart rate immediately after ascent had dropped

significantly and their respiration had also slowed down, indicating that they had to take in less oxygen to "fuel" their efforts. On the other hand, their HDL levels have increased, which is good, as high-density lipoprotein is sometimes referred to as "good" cholesterol. High HDL levels in the blood seem to play a role in reducing the risk of heart attack, while low values have the opposite effect by increasing the risk of heart disease. It is clear how effective stair climbing can be as an exercise, and all the more so when you take the stairs, you climb the second at the same time. This significantly increases the work of your leg muscles and increases the aerobic effects of your training. This all proves one thing, you do not have to train for hours to take advantage of a workout. Less than 15 minutes of stair climbing per day significantly improves your overall aerobic health and costs you nothing at all. So the next time you go to the office or the mall and try to get on a packed, hot, sweaty procession, think about it for a moment. Does this really seem like a better option than to give your whole body a good workout?

Exercise in the house and garden

In the end, exercise is nothing more than getting your body to function, burning energy by using your muscles to achieve certain goals that you set yourself. In past times, when physical labor was much more common and important, man did not have to worry about what is essentially an artificial requirement as a way to burn off energy. Nowadays, the general Western lifestyle involves very little work-based physical work, hence the need to think about ways to exercise. Running a house and a home, however, requires work and effort, and so, whether you realize it or not, you train every time you try some form of task around the house. For example, many women would find it a tedious and tedious task to use the vacuum cleaner and dust the house. Window cleaning, ironing and washing dishes would probably not be high on the list of fun pastimes either! Still, all of these activities represent workouts that you do not even know you are doing, as evidenced by the fact that 15 minutes of vacuuming and dusting will burn another 40 kilocalories for a 40-year-old woman who weighs 78 kilograms and is 165 centimeters tall. It is not a huge amount, but it indicates that work is being done, and therefore a kind of training is being taken, even without realizing it. Mowing the lawn, digging in the garden and pulling up the weeds will have an equally beneficial effect, with fifteen minutes to do this type of activity that burns over fifty calories for the same lady. Given that "gardening" is an activity that many people enjoy and spend many hours with, this is the potential for serious training. I would suspect that most people would never consider this as exercise, so it makes it much easier to do.

Is the car dirty? If so, forget about taking it to the car wash, as hand washing itself has many benefits. Not only will you save the money you would otherwise have spent on car washing and do your part to help the environment, you will also have to stretch - you have to stretch over the roof of the car - bend and train your muscles. These are muscles that you do not normally use if you work in a sedentary office environment. When it comes to washing your car, even walking at a nice, gentle pace - after all, it's not a race - you will still burn 150 kilocalories per hour. Do you have children, or does a family member who lives relatively close to a family? Do them a favor by going with the kids to the park for a fun game, whatever you want - football, baseball, cricket, tennis - it does not matter what sport it is. The point is that it is good for all of you on both a physical and spiritual level, it costs nothing and it will give you a big appetite for the bargain.

Getting there even faster

Maybe walking is not for you, so here is an alternative. The next time you hop in the car, head to the bike shop and buy yourself a bike. As a method of getting from point A to point B, cycling has almost everything that goes into it and very few disadvantages. For starters, cycling is great exercise, as well as being challenging, sociable and a whole lot of fun. It's environmentally friendly - there are no pollutants released when you use pedal power - it uses all the major muscle groups in the lower half of the body, and it gives your heart an excellent workout as well. For the many people who cannot do other sports like jogging due to the impact and pressure such a sport puts on the ts, cycling is perfect. Because the bike s most of your body weight, the impact on your ts is significantly reduced while you are on your bike, so cycling is something that almost anyone can do. It burns calories and helps reduce fat levels in the body as well, so if you are interested in losing weight while enjoying yourself, it would definitely be a sport to think about cycling. Another benefit of cycling is that most of us can already do it, so no additional special training is required. This can be an advantage over other forms of exercise where exercise is needed, as the very idea of going through an exercise program may prevent you from getting involved in the first place. But once you know how to ride a bike, it's a case of, once learned, never forgotten. If you want to start cycling, the first piece of advice is that, as with all forms of exercise, you should start slowly, especially if you have literally not done any exercise in the recent past (and that condition applies to a large number of people!)

The next thing you need to do is decide what type of bike you want. There are many different types available, such as racing bikes, touring bikes and mountain bikes. What do you plan to do on your bike, and where do you want to ride? Answer that question, and it will point you in the direction of the type of bike that is best for you. Not everyone has access to the same facilities and resources or will use their bikes for the same purpose, as these factors vary from country to country and sometimes from area to area. For example, not everyone rides a bike on the road, because one of the few disadvantages of cycling is that it can be quite dangerous to do so in many places, as the standard of driving and driving varies so much. In some countries (the UK is a good example) there are a growing number of cycle paths in some of the most beautiful areas in the countryside, so you can decide to cycle terrain if you have access to such resources and facilities. This would of course point you in the direction of a mountain bike rather than a road racing machine. In Japan, it is a common early morning sight to see mother taking two children to kindergarten at school on her bike! In this situation, a touring bike is the machine you choose. Everyone therefore chooses their bike according to their specific needs, so try to determine what you are before investing in a bike. Don't be too proud to take a look at used stores when looking for a bike either. You will find some surprising finds, and (as an avid used browser myself) it's amazing that almost every store I've ever visited seems to have bikes almost permanently in stock! Also try online resources like Overstock, where new bikes can be purchased at factory pricing prices, as well as auction sites like eBay. Once you have decided to cycle, you must invest in basic equipment such as an approved safety helmet and suitable lights for your machine (both front and rear). Bringing a basic tool kit and an extra inner tube (which you should know how to change) is a good idea and wearing bright and reflective clothing will help you be safe, no matter where you use your bike. First, stick to cycling on reasonable

terrain until you have built up some endurance and resistance, and be prepared for very stiff legs the day after your first rides. It says you are working on muscles that have not been used in a while, so that's fine, but it will not feel like it right now! Once you have built up from this starting point, then start including hills and slopes on your chosen bike paths, as this increases the work you have to do while pedaling, and it greatly increases the aerobic benefits of your bike training. As mentioned at the beginning of this section, cycling can be a very social pastime, and if you want to enjoy your cycling more, why not a local cycling club? There are plenty of online resources where information about such groups is available online, such as Cycling England, Bicycle Tours US.

Swim like a fish!

Another excellent sport with low impact that almost anyone can take up is swimming. Swimming is a good exercise that puts minimal stress on your body while working out all the major muscle groups throughout your body. Since the weight of your body is always fully ed by the water while you swim, it is a form of exercise that literally has no effect on your ts, so it is pretty perfect for everyone. It's a sport that requires only the most basic equipment - a swimsuit (obviously!) Plus goggles to enhance your underwater vision and protect your eyes. Some people also prefer to use earplugs while swimming (especially those who are susceptible to ear infections) although this is not absolutely necessary. Swimming is an excellent all-round aerobic exercise, as it works for all the muscles in the body. The more swimming "strokes" (eg chest strokes, back strokes, etc.) you know, the more benefit you get from swimming. This is because the different actions that each type requires naturally require different muscle groups for their successful application. To get the most out of swimming, you need to be able to swim, but it's never too late to start learning. Most local swimming pools offer lessons for everyone, from the youngest children up to adults, so it should not be too difficult to find a place where you can learn, and do not be embarrassed to the class. You will certainly not be alone, but if you are the type who can be shy about this type of thing, it should be possible to get private tuition. Make an effort to set aside a time each week when you can swim and go out with friends or (even better) your kids, as this will increase the fun of what you do significantly. The more fun it is, the less it seems like real training.

Start as slow as ever, because even though swimming is the mildest sport in of the negative "shock" effect it will have on your body (there is none), it is still strenuous. Your heart will get a serious workout when you swim, although you probably will not be aware of it, so do not try to do too much too fast. Once you have the basics in place - you can at least swim - to get the most out of your new ability to function, you should consider setting some kind of plan. Otherwise, it's way too easy to get into a track, do the same number of lengths of pool every day, and it can get boring pretty quickly. When it does, you can start to lose interest, go to the pool less and less and it does not take long before you stop walking completely. And then you are back in first place and do not take any exercise. Here is an overview plan to get maximum training benefits from swimming. This plan will seriously increase your training levels over two four week periods. Each of these four weeks consists of three weeks of active swimming training followed by a week of recovery and relaxation. If it immediately sounds scary or disturbing, do not worry. This is not a program for those planning to become Olympic class swimmers! However, it is designed to be a program that will bring about noticeable increases in fitness levels as quickly as possible, so if this is the primary goal of training, this is perfect for you. The basics of this plan are essentially the same but many times you will swim, as well as the goals. What you should do is build up your fitness levels while learning better swimming techniques, so that you swim more efficiently. This is important, to become stronger while continuing to apply bad technology will not help you. While the primary goal is to get fitter through exercise, it is also a focal point for this plan to improve your swimming abilities and skills. In practice, technology and fitness go hand in hand in that you cannot maximize one without having a little focus on the other. On the other hand, it is quite impossible to focus on both at the same time, and it can lead to frustration and a feeling that you are not improving or getting anywhere. So this program mixes both swimming skills development and training, but not at the same time.

It is a training plan that is primarily focused on meeting your general needs To improve the overall training levels, but it is still a training plan that is highly adaptable. In other words, if your long-term goal or goals go beyond just getting a little better, you can change this plan to suit your specific requirements. For example, if you are looking for nothing more than a good aerobic workout, this plan will work for you pretty much as it is, as running through the plan only once will significantly increase your fitness levels. If you then want to take your fitness to the next level, just repeat the program and continue like this until you reach point where you are happy with your condition. It is then only the case to maintain this condition with regular swimming sessions.

Here's how it works:

This is a systematic plan, so you will need a pen and paper to write things down. There are also some calculations needed, so a calculator can also be handy. Alternatively, you can write everything on your computer in a Word document and use the built-in calculator as well. During the first week of four, each workout should be 45 minutes long. Of these, you spend the first 9 minutes warming up with a little soft stretch by the pool, followed by a little moderate swimming. Spend the next nine minutes focusing on your swimming technique, followed by twenty-two minutes of your "main" training time. During this period, you swim fast for thirty seconds, followed by 30 seconds at medium speed, another thirty and then thirty seconds of rest. This is repeated until the end of the period. Finally, there is a five minute cooling off period with gentle swimming. Increase the "main" training period by between 5% and 10% per week for the next three weeks. This is not at the expense of any of the other sessions, so your total pool time should increase during the weeks. Decide how many swim sessions you can realistically fit in per week and stick to that plan. Be as consistent as possible, so if you do five sessions in the first week, try to do the same (or as close as you can) every week. Also, try to increase your "main" training time each session if possible. For example, if you are planning a total increase of 10% during the week and you have five suitable sessions, start with a 5% increase, then 6% next session, 7% next and so on. Even at the end of the total eight-week cycle, you should not swim more than 75 minutes per session in total, and I would not recommend that you increase your main workout by more than 10% in a given week. A goal increase of between five and ten minutes per week with "main training" is a good goal. Make sure you complete each "episode" of each workout and be sure to rest for up to a minute between each "episode" of the session. In each section of your training, you do everything as many times as you can, so

that none of your training time is wasted. that this plan is based on three weeks of active training, followed by one week of rest, then another three weeks of training and one week of rest. Make sure that when you start each new three-week training period, you do so from the moment you end the most recent three-week program. For example, if you finished the last three weeks with a main training program time of 40 minutes, that's the starting point. You do NOT go straight back to the start again, and of course it is still a total of 75 minutes per session in total. This program will undoubtedly improve your fitness, simply because you exercise so regularly. When it comes to technology, it may not be easy to recognize improvements yourself, so it is a good idea to ask for help from others who can give you an impartial assessment of how much you have improved and what you still need to do in of technology. If you have a friend who is a strong swimmer, or perhaps someone who is a recognized expert as a lifeguard, they would be a good person to ask for help. If you do not, your local pool may have a swimming coach and in that case you may want to book professional workouts as a way to identify and then "iron out" technical deficiencies or weaknesses. that the idea of improving your technique is not to make you an international class swimmer! Without good technology you will not get maximum benefits in of fitness, so do not neglect the technical side of swimming.

Jump to stay in shape

Skipping is another great form of aerobic exercise that you can do literally anytime, anywhere. It helps to improve both your heart and your lungs, as well as improve your flexibility, coordination and of course your fitness. Skipping may seem like an easy option at first, but you may find it much tougher than you think if you decide to skip for a long time. that boxers use jumping as an integral part of their training programs between matches, and they are not widely known for doing things the easy way, so you should tell them how effective jumping is as a form of training. Jumping also represents a fairly high intensity workout, which is indicated by the fact that twenty minutes of jumping will burn off 250 kilocalories of energy. It is excellent for helping to shape and tone the lower body, especially the calves, hips, thighs and bottom. In fact, jumping is directly comparable to jogging at 12 km / h in of energy burned, but since it is an activity that has a lower stroke level than running, it is much milder on the ts and is less likely to cause injury than pound the sidewalks or use a running machine. However, jumping obviously means jumping up and down, and there is therefore some impact to consider. Consequently, some basic prudent precautions are necessary. For example, you should make sure you have a rope that is the right length for your height. To test this, stand on the rope at the center point and lift the handles at each end. If the rope is the right length, the point where the rope and handle should be level with your armpits. If it is too short, you will need a longer rope. However, if it is too long, all you

need to do is artificially shorten it by tying the knots in the rope as close to the handles as you can handle. This is a particularly good idea if more than one person is using the same rope. When you skip, you can also reduce the potentially negative effects of the "landing" impact by wearing padded soles and trying to skip surfaces that have something "give" in them. For example, jumping on a wooden floor (which has a certain flex in it) is better than jumping on a tile floor or concrete. For most of us, the last time we skipped was probably many years ago, so if you forgot, here are the basics of how to skip for maximum training benefits: • Stand upright but relax while doing so and try to breathe normally; • Keep your elbows level with your waist, but extend your arms sideways at an angle of about 90 degrees to your body. • You must make a circular wrist movement to twist the skipping rope; • Hold the rope handles loose and use your thumb and forefinger to check the rope; • Jump from the footballs and try to slow down your landing (Which should be back on the footballs) by bending the knees; • this is often not the Olympic high jump competition! You just need to jump high enough so that the rope can under your feet. If you can do this successfully, it should be an achievable starting goal to do about 60 revolutions per minute (ie one per second). It will require some practice, but once you have mastered these basics, you may want to start doing some tricks and skipping "stunts", both to make your session a little more interesting and also to show off your new talents! Believe it or not, according to the International Rope Skipping Federation's website, there are over a hundred single rope tricks that you can learn, including favorites such as "double bounce", "skier" and "watch":

Skipping is a very simple but extremely effective form of exercise that anyone can perform anywhere. Do not underestimate the benefits, just because you have not jumped a rope since the day you left school!

Stretching, bending and toning

So far, all the exercise formats we have considered have focused on the aerobic side of the workout and performed activities that consume energy while training the heart and lungs a little harder. However, not every exercise is necessarily aerobic, as there are many exercises that focus more on the punishments and shapes of the body and at the same time increase things like flexibility and flexibility. Such exercises are no less beneficial than the aerobic exercises we have seen so far, and you will be amazed at how many opportunities there are to practice these exercises without undertaking too much obvious effort. Let's look at some of these exercises now.

Yoga

There is another book in this series that deals in more detail with all aspects of yoga. However, as an overview, yoga has been practiced all over the world for about 5000 years and is an active training, which essentially consists of a combination of positions, postures and poses. Taken together, these improve your physical strength and flexibility and at the same time help to reduce stress by soothing the "inner self". Although we focus on yoga as a form of exercise for the purposes of this book, yoga is in fact much more than that. It is a complete way of life that brings the mind, spirit and body of man together in a unified system of beliefs and actions. There are various types or branches of yoga, including the exercises we consider (known as "asana"), part of the yoga branch called Hatha Yoga (which means forced yoga), which is especially popular in the West. Yogic exercises consist of many asana and all have different physical difficulties. However, the degree of physical difficulty is only part of the story, as many yogic poses focus less on the physical nature of the pose in question than on the spiritual aspect. For example, the pose or position that appears least physically demanding is the "Shava-Asana" or corpse pose. In addition, the student must lie still on his back and have his hands on the side. From a physical point of view, it could not be easier, but the point is that there is a real attempt to make the whole body and mind completely calm and relaxed. Without this total silence, the "razor-asana" is not really complete according to yogic thinking. While it may not be that difficult to keep your body completely calm, it is far more difficult to do the same with your mind, so that many people will find it as good as impossible. It is therefore extremely easy to try the Shava-Asna, but it is definitely not the way to get it right.

At the other end of the scale of physical difficulties is the "Vrischika-Asana" - or Scorpio pose, as depicted on the next page. Achieving this is obviously difficult for anyone who is not extremely fit, strong and flexible, and this attitude therefore shows why yoga is such a great form of exercise.

Of course, this is an extremely demanding pose that you would probably not recommend to your grandmother without much exercise (if at all)! On the other hand, there are a large number of asanas and not all of them are as difficult to become as a scorpion! Even these lighter poses are beneficial and each offers an enormous opportunity to increase your physical flexibility and agility through movement. For example, the benefits of the introduction of the "Ardha-Chandra-Asana" (the "crescent pose") are mainly felt in the lower back, chest and abdomen.

While the "Trikona Asana" (the "Triangle Pose") stimulates the circulation of the whole body, especially the head. It also s your general physical condition by stretching and relaxing your shoulders, backs, arms and legs. The advantages are therefore enormous in comparison with the effort and energy that are expended.

You can see here a complete list (and diagrams) of all "asanas in action". Under the line, yoga is a great exercise, but it can quickly become a way of life that helps you both physically and mentally, so give it a try.

Unusual exercises you have never thought of before

As already mentioned, it is just as important to focus on, to punish your body, as to burn energy through aerobic exercises.

However, there are various body parts that most of us never really consider to be sports-minded.

The whole body needs movement if the various parts of you are to remain in top condition.

In this section, I will look at some of the most commonly neglected body parts and how you can train them with simple, uncomplicated daily activities.

Train your face

Your face is with some certainty a part of your body that you have never thought of before.

But it needs it, especially when you open up features that remove lines from your skin and give themselves a clearer and younger looking expression.

When training your face, it is important to use the facial muscles that you use the least in everyday life, as this strengthens these muscles and makes your face more flexible and expressive.

Before you start doing these exercises, you should look closely in the mirror to decide which exercises to focus on personally. For example, if you are by nature a frowner, then you do not care about the star wrinkles. Instead, divert your thinking to good things in life, such as smiling or winking.

Here are four extremely easy and painless face exercises you can start right away:

• Smile: To paraphrase a line from Casablanca: "You know how to smile, don't you?" Nevertheless, continue to extract the best enjoy the training through the smile.

With your head upright but relaxed, press your cheeks upwards and at the same

time pull your lips far over your teeth.

Hold the position for a few seconds, then relax and repeat the procedure. Do this 15 to 20 times per session and try it at least once a day.

Also, try to make fun of other people more often. You will be amazed at how much better you feel mentally, and the answers you receive will most likely justify the small effort.

• Star wrinkles: In this exercise you start with an upright but relaxed head. Only this time you tighten the muscles in your forehead and pull your eyebrows down. Hold the resulting star wrinkles pressed for a few seconds and then release. Perform this exercise 15 to twenty times per session.

This is an exercise that you should only perform in moderation, as overexertion of these muscles can lead to unwanted facial lines and wrinkles through regular or frequent exercise.

• Twinkling: When your head is in the (between) traditional upright and relaxed position, turn your head slightly to the side so that one eye is slightly pushed forward. Close the striking eye and hold it closed for one or two seconds. Open the eye again and repeat the operation 15 to 20 times with the same eye.

Then turn your head in the other direction so that the opposite eye is in the foreground, and repeat the entire procedure with this eye.

Here, too, you probably do not want to overdo this particular exercise, as it can lead to the formation (or acceleration) of fine wrinkles and wrinkles at the corners of the eyes, commonly referred to as "laughter wrinkles".

In addition, I would recommend that this be an exercise that you perform in a private place, as this may be completely wrong in public or with people you do not know!

• Tongue pulling: This is an exercise that you should only perform privately or with people you know. While winking at strangers can get you a lot of unwanted attention, you are far more likely to get a slap in the face or a slap on the nose. So be careful where and when you do this exercise!

Start with the relaxed but upright head position and rinse your lips lightly. Then push your tongue out of your mouth (yes, just like before when you were a child) and then pull it back.

Supposedly, you do not go around regularly and pull your tongue out at people. This is an action that the muscles on the back of your tongue rarely perform. While your tongue is used to moving from time to time from one side to the other while eating or speaking in your mouth, this muscle is used in this "pushing forward" in a way that you are not used to.

Repeat this exercise 15-20 times per session.

Foot and leg exercises

If you have recently taken a long-haul flight, you will probably know that many of the major airlines now show safety videos highlighting the importance of the movement of your feet and legs during the flight. This is intended to counteract the increased risk of deep vein thrombosis, which can lead to a long-term stay in a pressurized cabin.

In a similar way, more and more people are spending most of their working day sitting and therefore not using their legs as often as they should.

Sometimes they visit the toilet and perhaps go to the office to eat something so that they are not completely inactive, but they do not use with considerable certainty the muscles in their legs and lower back as often as they should. Just like the videos you see on the planes, I'll show you different ways you can get your muscles running while sitting.

• Cross legs: This exercise is exactly as it should be, but just like the safety videos on the plane show, even the movement of legs and feet while sitting can stimulate blood circulation and muscle activity in your legs.

So it's just a matter of sitting in your chair, relaxing and then crossing one leg over the other. Hold this end position for less than a second - in this case, action and movement are important, not the end position - and then relax again in the original relaxed position.

Do the same 15 to 20 times and then repeat the actions for the other leg.

• Swing: This exercise is almost an extension of the crossover movement we have been using lately.

After crossing your legs, you should swing your upper foot forward and backward in a pendulum-like motion. This causes the muscles at the back of your legs to contract and stretch to lift your foot. This stimulates the muscles and increases the circulation of your legs.

Repeat this as usual 15 to 20 times for each leg and do not try this in an environment where you could risk stepping on others while exercising!

• The vertebra: This is simple, but effective, to keep your calves and ankles in good shape.

It can also sit on your chair or at home on the floor, with your legs stretched out directly in front of you.

All you have to do is swing your feet at the ankles so that the toes point at both feet, and then turn back, so that your heels do the same. Repeat this as often as you like (at least 20 would be good) and use this exercise if you have been sitting for a long time to "refresh" your legs.

• Tip, tip: Even the simple tapping of your toes on the floor keeps your feet, ankles and lower legs active and ensures that your muscles are stimulated so that blood flow to your lower legs is promoted.

Whether you are wearing shoes in the office or sitting barefoot at home, simply lift your toes off your left foot from the floor and knock them down two or three times again. Rest for a moment - you should not take long as it is hardly strenuous - and then repeat. Do this 15-20 times with the same foot and then repeat the exercise with the other foot.

This is an exercise that is best done with music!

Back and buttocks exercises

• Shift and lift: This is an exercise that can strengthen the muscles of your lower back and buttocks (especially) while sitting. This is something you can also do during work. However, in view of the type of "lifting element" of the exercise, I would not really recommend you to do this if, for example, you are talking to others in your office. It might make you think that something is wrong with you!

Nevertheless, this is a great exercise to reduce stiffness or pain that can result from prolonged sitting in the same position, and it also strengthens these muscles!

While sitting on your chair, relax and tense the muscle in one buttock. Hold it down for a few seconds and lift it lightly. Relax and then repeat. Do this 15-20 times for each butt.

• Hip swing: This is a great exercise when you stand for a long time, as it releases the tension in your legs and stimulates the blood circulation of the entire lower body. It also helps to avoid lower back pain, which affects some people when they are forced to stand for a long time.

Let your right knee relax in an upright position and become soft while simultaneously pushing your left hip to the side. Pull the hips back in and repeat the same action 15 to 20 times.

Then let your left knee bend and relax and push your right hips out in the same way.

Lift: Take a bag - a plastic bag from the supermarket or anything else that has suitable handles for lifting will suffice.

Put some weight in the bag - here too it is quite irrelevant what it is exactly, as long as it weighs at least a few kilos (water bottles are ideal for this, because you know that a liter bottle weighs almost exactly one kilo).

Keeping your arm straight at your side, bend at the knees until you reach the pocket on the floor, and then lift them by stretching your knees. Lift until your legs are straight again, hold the raised position pressed for a few seconds and then place the bag on the floor again, bending at the knees again.

Repeat this 15 times on one side of your body and then on the other side.

When done correctly - that is, by bending at the knees and not at the back - this exercise is excellent for strengthening the lower back, buttocks and hips, but also helps with your arms and thighs. To keep in shape.

• Shoulder Pulling: This is an exercise that not only helps to keep your lower back strong, but also effectively relieves the tension that can build up in your shoulders and neck. It will help you keep your arms and shoulder muscles tight and in shape at the same time.

It can also occur either standing or sitting.

Wherever you are, simply lift your shoulders to your ears in a classic squat motion, then lift your forearms to a position parallel to the floor, and turn your palms outward.

Finally, tilt your head to the side and turn your head slightly away from your neck. Then hold this end position for a few seconds. Go back to the beginning and do it all over again, but this time tilt your head to the opposite side before turning it.

Conclusion

Only very few people are unaware of the fact that exercise is good for them. The problem is that for many people, even if they know it, the idea of going to a gym and really going through the physical grind to get fit is completely unattractive. So they decided to ignore the fact that their physical condition was deteriorating, and to continue their lives as before, it would be an event to change them. The point you will hopefully appreciate after reading this book is that you do not have to wait until you have to start training before taking action. There are literally dozens of ways to process a part of your body every day of your life, and all you have to do to start training is to recognize those possibilities. Exercise should also not be equated automatically with desperate hard work, squatting and pain. As you have seen, simple activities such as walking and climbing stairs can be integrated quickly and almost seamlessly into your daily life. However, the benefits of these two activities can be enormous. The bottom line is that there really is no excuse not to start training right now, and everything you need to know is contained in this book. There is no better time to exercise regularly than at this second. So put on your shoes, take a nice long walk and take the time to think about all the other ways you can make sport an integral part of now and your life.