Exercises that energize, even if you collapse from fatigue

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

By the end of the working day, we are so tired that the idea of going in for sports is reminiscent of climbing Everest barefoot. Ironically, it is sport that helps to re-start the engine. Fitness star trainer Joel Harper has put together a four-step exercise plan that will literally lift you off the floor and help tie your laces on your running shoes.

Each of these complexes takes 5-10 minutes and energizes. Choose a set that suits your level of fatigue and do one or two sets in a row. Or do all four sets of exercises from beginning to end, and then from end to beginning, to get a powerful energy charge.

Complex number 1

If your strength is only enough to lie on the floor, try three massage roller exercises that require minimal effort. With them, weakness will go away, and you will feel ready for further action.

1. Hammock

Resting on your hands, place your left heel on your right knee and transfer your body weight to your right thigh. Slowly roll the massage cylinder forward and backward 3-5 cm. This is one repetition, you need to do 25. Then rest 15 seconds, placing the roller under the lower back, and repeat the exercise on the other side. Do two sets for each side. Keep your arms slightly bent during the exercise.

2. Upper back

Place the massage roller under your back. Leaning on your feet, roll it along the spine from the thoracic to the lumbar and back. Do two sets of 20 reps each.

Stop the movement when the roller reaches the shoulder blades so that it does not roll under your neck.

3. Lower back

Place the roller under the tailbone, rest on the elbow of your left hand. Place your right hand on your stomach to assess if the press is working. Straining the abdominal muscles and leaning on the feet, roll the massage cylinder from the tailbone to the lower back a distance of 3-5 cm forward and backward. Do two sets of 20 reps for each side.

Complex number 2

If you're ready to move, but no further than your own toes, try three simple stretching exercises to stimulate blood flow. This complex will help release muscle tension and relax the hamstrings to add energy to the body.

1. Hips

Lean forward with your knees slightly bent. Relax your body and feel a pleasant stretch of the muscles. Hold this position for 10 seconds. Then, for a deeper stretch, straighten your arms and try to reach the floor with them. Bend your knees one at a time without lifting your heels off the floor. Continue driving for 30 seconds.

If you can't reach the floor with your hands, lean on a bench or stack of books.

2. Warm up for knees

Lie on your back, bend your knees and gently lower them to one side. Take five deep breaths, return to starting position. Repeat the movement in the other direction.

Make sure that the body above the waist remains stationary, the muscles below the waist are involved in the exercise.

3. Turns

Place your feet slightly wider than your shoulders, fix your body below the waist in one position. Use your upper body to twist from side to side. Repeat 10 times. Turn behind your elbows, make sure that your head moves with the body.

Complex number 3

If you already have some energy to work with, do three functional exercises. They will increase stamina, strength and mobility, and also have a tonic effect.

1. Back

Lie facedown on the floor and stretch your arms and legs. Raise and lower your legs in turn, while simultaneously extending your arms along the body and again lifting them behind your head. Do 2-3 sets of 10 reps each. To change the direction in which you extend your arms, bend your elbows.

2. Squat and turn with dumbbells

Take one dumbbell in your hands vertically. Lower your hips so that your elbows are between your knees. Take the starting position and turn the body to the right. This is one repetition. Do two or three sets of 10 reps, changing sides of the pivot with each movement. Keep your knees above your ankles while squatting.

3. Raising one leg

Tilt your torso forward to touch the floor with your hands while lifting one leg until it is parallel to the floor. Return to starting position. Do 2-3 sets of 10 reps for each leg. If the exercise seems too difficult, do not lower your arms completely and do not raise your leg so high.

5 Minute Interval Workout

If you feel like you are almost ready to take action, try a few 5-minute interval training sessions to raise your energy level from medium to maximum. Fitness fans love interval training because the acceleration and deceleration forces the body to work to its fullest. Sounds great. In fact, constantly shifting gears increases your adrenaline levels. What does it mean? That you are energized and ready to take action. So, if after a short sprint you feel good, repeat the set of exercises a couple more times.

To determine the speed at which you need to move, use your personal load perception scale, where 0 is your speed when you are sitting on the couch, and 10 is your maximum running speed.

• Warm up. 0: 00–0: 30. Walking or running at a leisurely pace. Scale load: 3-4.
• Interval A. 0: 30–1: 00. Walking or running at a fast pace. Scale load: 5-6.
• Interval B. 1: 00–1: 30. Walking or running at a high pace. Scale load: 8-9.
• Interval repetition. 1: 30–4: 30. Switch between intervals A and B three times.
• Relaxation. 4: 30–5: 00. Walking or running at a leisurely pace. Scale load: 3-4.