A simple exercise, which will save from the jet lag
Sport And Fitness Travels / / December 19, 2019
As training eases jet lag symptoms
Long flights hard to bear. First, you sit a long time in one position and the next 12-48 hours, suffering from jet lag: anxiety and fatigue, headaches and nausea, sleep disorders and appetite.
However, not all carry the same heavy jet lag. StudyOptimal prevention / recovery plan to increase physical performance for individuals experiencing Jet Lag It found that physically fit people have less discomfort during the flight to another time zone. Moreover, physical exercise after the arrival of help reduce jet lag symptoms.
Find out more✈
- What is jet lag and how to cope with it in a natural way
US airline Delta in collaboration with the fitness company Equinox created Sweatlag a series of exercises to combat jet lag. This exercise helps to stretch and stretch clogged by long sitting thigh muscles, feet, shoulders and neck, improve blood circulation and provide a burst of energy.
How much and when to engage in
If you arrive in the morning or the afternoon, work out immediately after the settlement, if the night - use training as a charge. The exercises do not require special equipment and large space. It is perfectly possible to do in a hotel room.
Train takes 40 minutes and consists of three parts:
- Three exercises for mobility (3 minutes).
- Three circular training round. In each round, three rounds of three exercises and one minute of rest before the next round (30 minutes).
- Six stretching exercises (6 minutes).
If you have little time, you can do one or two circular training. In this case, your activity reduced to 20 or 30 minutes.
Important: if you have problems with joints, spine, ligaments, obesity, cardiovascular disease and other serious illnesses, before exercise, consult your physician.
How to make
Exercises on mobility
Do each exercise for a minute.
Dental floss
- Grasp the edge of the towel right grip slightly wider than shoulder width, stretch your arms in front of you at waist level.
- Stand with feet shoulder-width apart, toes expand to the sides at an angle of 30-45 degrees.
- Expand the body and hands to the right side. Simultaneously lift your left heel on the floor and expand the foot heel outward bend inward. The right foot is not moving.
- Return to starting position and without stopping rewound his hands behind his head on the left side.
- Roundabouts swipe his hands behind his head and a print on the right side.
- Expand the body and hands to the left side, lift your right heel off the floor, and then expand it outward.
- Return the body in an upright position and make a circle hands on his head, starting from the right side.
Planck clockwise
- Sit down, bend your knees and place the feet on the floor, hands - behind the body in the palm of your hand. Tear off a basin from the floor - it's original position.
- Take a step right foot to the right side. Tear off the floor left leg and right arm. Relying on his left hand, turn the stomach to the floor, step left foot back and place your right hand on the floor.
- Step into right foot cross over left and then left - side. Now you are standing in a bar.
- Right foot step out to the left cross in front, then step left forward. Tear off his left hand, step right foot forward while simultaneously turning up the body of the stomach.
- Lower the left arm behind the body and step left foot. Now you are standing again in the starting position. Obtained by four steps from the starting position to the strap (turning body in the second step) and four steps from the strip to the original position (the third step turn).
- Do the same to the other side.
Lunges clockwise
- Stand with feet slightly narrower than shoulder width, hands down freely.
- Lunged forward left foot, lift up the bent at the elbow, his right arm. Standing behind the knee should almost touch the floor, back straight, the angle at the knees about 90 degrees.
- Return to starting position and do the lunge left foot to the left side, at the same time raising the right hand. Tilt your body forward, keep your back straight.
- Return to starting position and do the same thrust with his right foot to the right side.
- Assemble the legs and lunged right foot back. The rules are the same as for a lunge forward: back straight, the angle at the knees about 90 degrees, into a lunge while rises hand opposite front kneeling.
Circuit training number 1
The exercises are done one after another without rest. Each to be performed within a minute. Three exercises make one lap, you need to perform three laps.
Squat "classics"
- Stand with feet wider than shoulders, toes feet expand outward, bend the arms to keep feeding.
- With jump connect the legs, then jump back to their original position.
- Repeat the previous step, but in the end do the squat and touch right hand to the floor.
- Repeat the cycle: legs together - his legs apart; feet together - legs apart - squatting with a slope. At the end of the floor, tap the left palm. Continue alternating arms.
Deep attack with a turn of the body
- Stand lying in abutment. Bend your right leg, bring the knee forward and put a number on the right-hand or close to it.
- Expand the right body to his chest staring at the wall, raise your right arm up, look direct into the ceiling.
- Return to stop lying and repeat the same with the left foot.
Slipping with lunge
- Feet shoulder-width apart place, knees slightly bent, hands hold the front of the chest.
- Make three broad slide to the right pitch. At the end of the left foot put on the floor at a distance behind the right step.
- Raise your hands up, and tilt the unit to the right.
- Return to starting position and repeat to the other side.
Circuit training № 2
The rules are the same: three exercises for a minute, three rounds.
Four hook and lunge to touch the floor
- Stand with feet shoulder-width apart, bend your elbows, raise your wrist to the level of the clavicles, squeeze fists. Keep your elbows close to your body.
- Expand the body and hips to the left, lift your right foot off the floor and expand the foot heel out. Simultaneously lift your right elbow and they draw a straight line in front of him.
- Changing sides, make four such movements.
- Expand the body and hips to the left, do squats with your back straight and touch the floor right hand. Return to starting position and repeat to the other side.
Eight and a side lunge
- Stand with feet shoulder-width apart, bend your right knee and lift it up in front of him.
- Draw the right hip eight. Please move it to the right, making one circle, and then expand the left knee, describing the second.
- When you have finished eight, again pull the right thigh and straighten the knee.
- Go away in a side lunge to the right leg, bend with your back straight and your left hand touch the right foot.
- Raise your right arm and expand the body to the right, look to direct the raised hand.
Of strips in the airplane
- Stand in the emphasis lying, hands and feet shoulder width apart.
- Simultaneously Step into the left hand and right foot to the right side. Now the hands are close to each other, and the feet - far.
- Simultaneously Step into your right hand and the left foot to the right - you're back to normal stop lying.
- Again, take a step with your left hand and right foot, and then lower yourself to the floor.
- Pull forward hands, tear off the straight legs from the floor. Only the abdomen and the chest remains on the floor. Do not throw back his head, eyes aimed at the ground.
- Hold this position for a second, lower your arms and legs to the floor and climb back into focus lying.
- Repeat to the other side.
Circuit training № 3
Skater with slope
- Stand free, slightly tilt the body forward with a straight back.
- Make a jump to the right side, simultaneously move both hands in the direction of the jump.
- Land on one leg, pull back the second pattern.
- Make two more such jumps - first left, then right again. In general, movement reminiscent of slipping on the ice skater.
- At the end of the third jump, do not leave your foot on the weight, put it on the floor behind the supporting leg, bend and touch your hands to the floor.
- Continue along the same lines: three jumps "skater", tilt, three jumps, tilt.
Back bend with your back straight
- Get your hands behind your head, kneel without using their hands.
- Lean back, holding steady position of the back and hips. From the knees to the top of the body is stretched in one line.
- Hold for a second and go back.
- Stand with knees without removing hands from behind his head.
- Repeat the exercise again.
Running on the spot
- Stand with feet wide, gently bend your knees, lift your hands on chest level.
- Two quick steps with your feet close together and then arrange the back legs wide.
- Stepping on toes, do not put your feet on the heel - so you maintain the desired speed.
- During the exercise, move forward and backward.
bracing
All exercises are performed for a minute.
Gluteal bridge and twisting of the spine
- Lie on your back, put his hands along the body, bend your knees and place the feet on the floor.
- Strain post buttocks and hips up. Body from knees to shoulders stretched in one line.
- Drop down to the starting position, place your hands to the sides so that the body resembles the letter T.
- Expand the pelvis to the right, connect your knees and place them on the floor.
- Keep your shoulder blades off the floor, turn your head to the left. In the twisted spine during movement.
- Return to starting position and repeat the gluteal bridge and twisting to the left.
stretching the neck
- Sit on the floor, cross-legged, back straight.
- Raise your right hand, point the elbow to the ceiling, put his hand on her back in the field of the left scapula.
- Tilt your head to the left and slightly forward, left hand put on his head and gently push.
- Lower the shoulders, feel the muscles stretch and do not push too hard.
- Hold the pose for a few seconds, switch hands and repeat to the other side.
Disclosure of the chest and shoulders
- Lie on your stomach, legs gather together, hand in hand.
- Expand the left body, rest the left palm on the floor, bend your left leg at the knee and place the foot on the surface of the back of the right leg. Head turn to the left and put his ear to the ground. You should feel tension in the right shoulder and right chest.
- Hold in position for a few seconds, then return to the starting position and repeat in the other direction.
Stretching extensor and hamstring
- Stand on the left knee, the pelvis forward post to his right knee took the toe. You should feel tension in the base of the left thigh.
- Raise your left arm up.
- Lower the arm post pelvis back and sit on your heels, straighten your right knee, pull the sock over, tilt the body forward.
- Repeat the stretch for 30 seconds, you have time to do about four times, then switch feet and repeat the same thing.
Stretching the neck with a twisted towel
It is not necessary to perform this exercise if you have a cervical spine problems.
- Throw a towel around his neck, his hands grasp the ends.
- The left end of the towel to leave the chest, right, lift up and push to the right side of the head.
- Gently lead left end of the front of the chest to the right, and the right - over his head to the left. Under pressure from the towel head leans to the left side.
- Return to starting position, switch hands and repeat to the other side.
Twisting a tapping
- Lie on your back, stretch your arms straight above your head, straighten your legs.
- Tear off your hands off the floor and bring them to a right angle with the body.
- Move your hands to the parallel with the body while lifting the blade. Continue twisting, gradually taking back from the floor, vertebra by vertebra, until you reach a sitting position.
- Pat walk on his legs from the thighs to stop and then back.
- Go as smoothly as the rose. The back pressed to the floor vertebra by vertebra. When the blades descend, lift arms straight in front of you, and then bring them to the starting position - on the floor behind your head.
If you liked this training, make it your morning ritual not just travel, but also at home.
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