How to stretch your muscles at the time of travel: Tips for drivers and passengers
Health / / December 19, 2019
Andrew Pometun
"I would like to play sports, but I do not have time", "Subscriptions to the clubs are too expensive, I do not have free money", "I lose shape because I have a sedentary job "- such arguments to justify the lack of sport in life can cause many anything. But they all boil down to one thing: there is no time and money.
In fact, we go to the gym every day and not once, hold it in from 30 minutes to several hours. It is about transport. No matter who you are in your car: a passenger or a driver - you can engage in sports daily. You just need to learn a series of exercises for the enclosed space and make them a habit. I agree, they do not develop you as a full-fledged training on simulators or regular jogging in the park. Their main purpose - to maintain muscle tone and consciously use the time in transport.
Attention drivers: these exercises are designed to perform in the case of monotonous driving (on the free track in traffic) or stop (traffic or waiting for a passenger).
brush
Working with expanders
Put in a conventional vehicle expander (rubber ring). During standing in traffic jams and at traffic lights can be very good to pump power wrists.
The grip on the steering wheel
During the stop, squeeze the steering wheel to the left fingertips of his left hand and the right - the fingertips of his right hand, as if the pinch wheel. Pull to the side, trying to keep the steering wheel and not letting slip his fingers.
The rotation of the brush
Make a fist. Bend your wrist in the wrist, fingers clenched.
biceps
traction steering
Take the wheel arms from the bottom, pull over as if he raises the bar on the bicep. Strain, count to 10, release. Repeat several times.
shoulders
Rotation in one direction and in opposite directions
Hold hands on the wheel, rotate the shoulders forward 10 times, 10 times back. Then perform 10 rotations of the left shoulder forward, and right - back. Change direction.
Shrugs
Raise the maximum shoulders up, stay in this position, count up to 10, lower slowly. Then re-raise, stop, count to three, slumped down. Repeat several times.
Move left and right
While holding lower back in place, move your shoulders and chest from left to right, not leaning, holding the left and right shoulders at the same height. Feel the tension of the muscles of the back in the area of the chest. Repeat several times.
Neck
watch
Do not tilt your head, move it forward and backward, left and right, diagonally. Try to reach as much as possible, keeping the same height as the chin. Repeat 10 times.
the slopes
Stretch the left ear to the left shoulder and the right - to the right. Hold your head in the end position on the three count. Repeat 10 times.
Emphasis nape and forehead
Base of the palm rest against the forehead (head) and push head forward (backward), overcoming the resistance of the arm.
Self-massage
Mash neck hand fingers. Pay attention to the places where the muscles attach to the skull base.
Thoracic spine
Move the chest back and forth
Pull your shoulders back, leaned forward sternum, linger in the end position on the three count. Then round the shoulders forward, pulling back the spine, and linger in the end position on the three count. Repeat several times.
The slopes from right to left
Lean to the left, pull the right shoulder to his right ear. Bend to the right, stretch the left shoulder to the left ear. Hold the end position for three account. Repeat several times.
loin
The rise of the pelvis
Twist the lumbar spine by raising the pelvis upwards. Hold the end position for three account. Repeat several times.
Alternately lifting the buttocks
Raise turns left and right buttock. Hold the end position for three account. Repeat 10 times.
Press
Vacuum
Exhale from the belly of the diaphragm. Hold the breath 10 of accounts. For each account, try to breathe a little more.
static stress
Tighten your abdominal muscles, feel like they are numb. Hold the end position for three account. Repeat several times.
Legs
The reduction of the thighs
Squeeze your knees and hold this position for the three count. Repeat several times.
ankle
The focus of the sock on the floor
Rest against the toe of the free foot to the floor and the maximum lift heel. Hold the end position for five of accounts. Lower heel. Repeat several times.
Emphasis heels into the floor
Rest against the heel of the free foot to the floor and the maximum lift the toe. Hold the end position for five of accounts. Lower sock. Repeat several times.
Internal organs
lens
During the stop, inspect the instrument panel. Focus on small details. Move the view on the distant objects, consider them in detail. Again, turn the view on the objects in front of his nose.
eye muscles
During a stop glancing up and down, left and right, without moving his head. Hold the end position for three account. Repeat several times.
Kegel Exercise
How to strengthen your pelvic floor muscles - Layfhaker told here.
Use the time in the car with properly! Then comes an understanding of how to work out in any suitable circumstances. And then you learn how to create such a situation, to make exercise more productive.
Be healthy!