How much time can you realistically set aside for exercise? If you have enough free time to workout 7 days a week do you really want to? You must be aware of everything that will effect your training program before you print and fill an exercise log sheet and begin to fill it out.
You should be able to fold the paper in equal sections for easily portable, small exercise sheets which you can store in your pocket while you workout.
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Hitting the gym daily can be a tough going when you have to juggle between work and personal commitments. However, there is an exercise cheat sheet that you can follow and the best part is that it does not require any equipment, going to gym or even getting out of the bed. Yes! You heard it right. Here are 4 simple stretches that you can do before crawling out from under the covers.Full-body stretch
How to: Reach your arms over your head, clasp your fingers and inhale. Flip and push your palms towards the wall behind you. Simultaneously, keep your knees straight and reach your toes away from your arms. Now, hold the stretch for 5 seconds, exhale and release the stretch. Repeat this exercise for 3 times.Benefits: Relieves tightness throughout the entire body. It also fortifies posture and enables flexibility.Knees-to-chest stretch
How to: While lying down on your back with head on the pillow, bend your knees in such a way that the feet and soles are off the bed. Use your hands to draw both the knees towards your chest. Wrap both of your arms around your shins. Hold this ‘self-hug’ position for 10 deep breaths.Benefits: This stretch is effective for those people who have lower-back injuries. It also stimulates the mind and body.Seated forward bend
How to: From a reclined position, lift your torso up. While keeping the legs straight, inhale and lengthen your spine. While exhaling, walk your fingertips towards your feet. With each inhalation, keep lengthening your spine and sink deeper into the seated forward as you exhale. Also, allow your neck to hang towards your legs. Repeat this exercise 10 times.Benefits:This stretch will calm your mind and help relieve stress. It also stretches the shoulders, spine and hamstrings.Supine twist
How to: Lie flat on your back on the bed. Now, hug your right knee to your chest. Next, guide your right knee to the left and at the same time take your left hand to your outer right thigh. Reach your right arm straight out in the right. You may turn your neck to the right or position it in a neutral position. Keep your left hand on your right thigh. Stay in this position for 5 deep breaths. You may also try this position on the other side.Benefits: This stretch opens tight shoulders and help release the lower back. It also stimulates the kidneys, intestines and urinary bladder.
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