Introduction: HIIT is a cardiovascular exercise strategy that alternates short periods of intense anaerobic exercise with less intense recovery periods.
Details:
Movements:
Jump Squats: Start in a squat position and jump explosively, landing back in the squat position.
Push-ups: Maintain a plank position and lower your body to the ground, then push yourself back up.
Burpees: Start in a standing position, move into a squat, kick your feet back, return to the squat, and jump up.
Mountain Climbers: Start in a plank position and alternate bringing your knees to your chest.
Duration: 30 seconds for each movement with a 10-second rest in between. Repeat for 4 rounds.
Introduction: This exercise set focuses on building strength throughout the entire body using resistance or body weight.
Details:
Movements:
Squats: Stand with feet shoulder-width apart and lower your body until your thighs are parallel to the ground.
Lunges: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
Bicep Curls: Using dumbbells, curl the weights while keeping your elbows close to your torso.
Tricep Dips: Using a bench or chair, lower your body by bending your elbows and then push yourself back up.
Duration: Perform each movement for 12-15 reps, 3 sets with a 1-minute rest between sets.
Introduction: Muscle relaxation is essential for recovery and preventing injuries. It helps in relieving tension and stress from the muscles.
Deep Breathing: Take a deep breath in, hold for a few seconds, and exhale slowly. This helps in calming the mind and relaxing the muscles.
Progressive Muscle Relaxation: Tense a group of muscles as you breathe in, and relax them as you breathe out. Start from your toes and work your way up to your head.
Stretching: Gentle stretching can help in relieving tension from the muscles. Some effective stretches include:
Neck Stretch: Tilt your head from side to side, holding each side for 15-20 seconds.
Back Stretch: Lie on your back and pull your knees to your chest.
Leg Stretch: Sit with one leg extended and reach forward towards your toes.
Massage: Using a foam roller or a massage ball can help in releasing tight knots in the muscles.
Warm Bath: Soaking in a warm bath with Epsom salts can help in relaxing the muscles and improving blood circulation.