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Bringing family closer together through practice



If you're like many families, you're always looking for new and fun ways to spend time together, create more memories, and express your love for one another. In my opinion, there is no better way to do this than to practice together, because the families that train together Together! Me

. It's easy.

Think of some of the benefits that you can gain from exercising regularly, such as: [19659005] Feel better

  • Look better
  • Sleep better
  • Improve your mood
  • Less stress
  • Boost your heart
  • Improve your quality of life
  • Improve your chances of living a longer life
  • Now think about getting the same benefits from the exercise WITH Your relatives.

    Wow! What an incredible quality experience that you can share with your spouse and / or children, right?

    Prioritizing your health as a family can be incredibly rewarding, regardless of your current fitness level. By sharing this commitment to fitness and holding you accountable to each other, you not only get all of the above benefits, but you can spend more time as a family together while creating new positive habits to make each other healthier physically and mentally ,

    Fitness is even more important if you have children, because as usual, the habit of exercise starts at home. So lead by example and be the source of inspiration for your child to have high self-esteem, a positive self-image and a healthy lifestyle … and do not be afraid to start them off!

    You do not even need an expensive gym membership or even a fancy device to exercise and improve your fitness, all you have to do is get better, get better, and get better.

    For example, below, home training lists 7 exercises that you can incorporate into your and your family's needs 2-3 days a week, which does NOT require EQUIPMENT. Try it as soon as possible:

    High Knee

    Stand up straight and spread your feet about hip-width apart. Place your hands palm-down on the floor and hover directly over your belly button. Quickly raise your right knee up to meet your right hand, bring the same leg back to the floor and bring your left knee up to meet your left hand. If you alternate your knees, you want to do it with a jump and stay on the ball all the time. Make sure you are taking in your abdominal muscles as each knee hits your hands. (2 sets of 45 seconds each)

    Push-Up

    Stand in a high plank position. Put your hands firmly on the floor, just below the shoulders. Start by lowering your body ̵

    1; keep your back flat and keep your eyes about three feet in front of you to keep a neutral neck – until your chest touches the ground. Push back (2 sets of 15 reps)

    Step-up knee lifts

    Stand next to a sturdy bench, right foot on the bench, and left foot on the floor. Keep your right foot still, pull yourself up and lift your left knee up. Return to the starting position. Repeat the exercise on your left leg after you have completed the amount for the right leg reps. (2 sets of 15 reps on each leg)

    One-legged Hurdler

    Stand behind one end of a bench between 12 – 30 inches high (ie you can also use a chair or coffee table) while balancing and jumping on the left

    1. Lift your right leg up and "clear" the top of your bench. Move your right foot from the left side to the right side of the bench, go back and forth and continue to jump your left leg.
    2. Change legs in the second lap of the racetrack. (2 sets of 15 reps on each leg)

    3-Point Standing Leg Swing

    With the core activated, hold your right foot's balance and swing the left leg forward as far as you want until you feel an extension and an extension to feel the core. Pull the left leg back to its starting position without touching the ground, then immediately swing the leg sideways until you feel a stretch in the inner and outer thighs, buttocks, and stay cables. Return the left leg to its original position without touching the ground, and swing the left leg as far back as possible, engaging the thigh muscles, glutes, and lower back. Repeat the entire sequence as fluidly as possible, do all the repetitions on one side before switching and repeating with the other leg. (2 sets of 5 leg swings in each direction)

    Climber

    Begin in a push-up position so that your hands are straight under your chest with your arms straight. Your body should form a straight line from the shoulders to the ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as possible. Return to the starting position and repeat with your left leg. (2 sets of 15 reps with each leg)

    Bicycle Crunches

    Lie flat on the floor while pressing your lower back to the floor. Place your hands behind your head, bring your knees toward the chest and lift your shoulder blades off the ground. However, do not pull on the neck. Point your right leg at an angle of about 45 degrees to the floor as you turn your upper body to the left and move your right elbow toward the left knee. Make sure your ribcage is moving, not just your elbows. Now switch the sides and do the same movement on the other side to finish a repetition. (2 sets of 25 repetitions with each leg)


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