Not infrequently routines and daily busyness make us lazy to exercise. In fact, there are a variety of short exercises that can be done on the sidelines of busyness, in order to keep the body healthy and fit.
The benefits of exercise are many, from maintaining an ideal body weight to preventing various diseases, such as heart disease, diabetes, and cancer. Not only that, exercise can also keep you fit and have stamina, so you can carry out your daily activities and work more smoothly.
Therefore, from now on try to exercise regularly. However, if your time is limited due to your busy daily life, don't worry. There are many types of short exercises that you can try, how come. This exercise only takes about 5-10 minutes every day.
Various Kinds of Sports Brief
The following are a variety of short exercises that can be done every day to keep your body in shape:
1. Squat
Squat you can do it anytime and anywhere. This short exercise is useful for burning calories and strengthening the muscles of the lower body, such as the stomach, hips, buttocks, thighs, and calves.
Here is how to do squats:
- Stand straight with your feet shoulder-width apart.
- Extend your arms in front of your body to maintain balance.
- Bend your legs and push your buttocks back at the same time, as if sitting down. Make sure your thighs and buttocks are in line with your knees.
- Keep your back and shoulders straight.
- Hold this position for a few seconds, then return to the starting position.
Do this movement 15-20 times (1 set). To get the maximum benefit, do squats 2 to 3 sets per day.
2. Lunges
Similar to squats, lunges is also a short exercise that focuses on toning and strengthening the muscles of the lower body. But apart from that, lunges can also lose weight, improve posture, and train balance.
The following is the procedure for doing the movement lunges:
- Stand up straight with your right foot in front of your left, as if you were going to do the
- Bend the right leg slowly, until the thigh and buttocks are in line with the knee. Hold this position for a few seconds.
- Return to standing upright as in the starting position.
- Repeat the same movement on the left leg.
do it lunges with 15–25 repetitions on each leg.
3. Crunch
Crunch useful for training the abdominal and back muscles, as well as shrinking a distended stomach. To do so, follow the guide below:
- Position the body by lying on your back.
- Bend your knees and make sure the soles of your feet touch the floor.
- Place your arms crossed in front of your chest.
- Lift your upper body toward your knees, until your stomach feels tight.
- Lie back down and repeat the above movement.
Do 2 sets crunch with 15–24 repetitions per set.
4. Plank
If you want to have a belly that six pack, try to do short exercise plank this. Because, plank excellent for building abdominal muscles, improving posture, and increasing body flexibility.
Way to do plank the correct one is as follows:
- Lie on your stomach with your forearms on the floor.
- Lift your body by resting on your forearms and toes.
- Tighten your abdominal muscles and make sure your head, back, hips and heels are straight.
- Hold this position for 30–60 seconds.
Movement plank you can do this after doing other short exercises, such as squats,crunch, or push-ups.
5. Bridges
Bridges useful for training the muscles of the lower back and buttocks. Bridges It can also improve posture and relieve lower back pain. This short exercise can be done with the following steps:
- Lie on your back then spread your feet shoulder width apart.
- Position both hands by the side of the body.
- Bend your knees and bring your heels close to your buttocks.
- Lift your hips while tightening your abs and buttocks.
- Hold the position for 20-30 seconds.
- Return to the starting position.
- Repeat 10 to 15 times.
In addition to the various sports above, jogging, cycling, yoga, climbing stairs, or simply stretching, can also be a short exercise option that you can do to maintain body fitness.
However, so that your health is maintained and you are more protected from various diseases, it would be even better if you accompany the sport with a healthy diet, adequate rest, and good stress management.
If you are still confused in choosing which short exercise is right for you, you should consult a doctor. The doctor will determine a short exercise that suits your health condition and needs.
