Move your body – but gently (Photo: take pictures)
The awakening of a feeling of satiety, bloating and lethargy is almost inevitable on Boxing Day.
Yesterday you probably lived your best life and ate much more than normal, and now you may feel a little worse than normal.
Training may be the last thing you want to do right now, but with good training you can actually feel much better.
We asked Steph Feet, founder of the WeGLOW application, personal trainer and fitness influencer, to create a personalised, low-impact workout perfect for Boxing Day. And don’t worry, you don’t have to jump.
Boxing Day brings a soft dynamic to your home workout
chain 1
2 laps
(1 minute per financial year)
Results
Keep your heart on your toes (photo: Steph Fit).
Start standing up straight.
Lean off the hips and touch the ground with the flat palms of your hands.
Keep your legs straight by moving your arms as far forward as possible until you are in the high control position.
Keep your heart compressed and don’t drop your hips. Pause in this position and reverse the movement by bringing your arms back to your feet until you are standing again.
Proceed as long as necessary.
Squatting with body weight
Chest up and down (Photo: Stef Fit)
Stand with your feet shoulder-width apart, your back flat and your torso stiffens.
Keep your chest up, bend your knees and push your hips back as if you were sitting in a chair.
You can lift your arms and at the same time stretch them out in front of you to create a counterweight.
Lower yourself slowly and in a controlled way until your hips are parallel to the ground and breathe in.
Pause on the ground, stretch your legs and move your hips forward to return to the starting position, breathing out during this time.
Seated Zombies
Slow and controlled (Photo: Stef Fit)
Lie on your flat back, stretch your legs at hip width in front of you and put your arms behind your head. This is your starting position.
Now lift your upper body off the floor and keep your arms outstretched until you are in a seated position, with your upper body and arms at a 90 degree angle to your feet.
Hold this upper position for a moment.
Reverse the control unit to the starting position. Repeat the process as long as necessary.
Circuit 2
2 laps
(1 minute per exercise, rest between exercises if necessary)
Triceps Dips
Make sure the chair is securely fastened (photo: Stef Fit).
Sit down in a chair and stand on the edge of the chair with your hands on either side of your hips.
Raise your arms, lift your hips forward and extend your legs in front of you until they are straight.
Keep your elbows in a closed position by bending them and lowering your hips.
Keep your trunk on the bench throughout the race, your shoulders down and your hips close to the bench. Breathe once you’re downstairs.
Pause and then push back until your arms are fully stretched again, but do not block your elbows. Exhale when you do it.
Repeat the process as long as necessary.
Slots for reverse weight
Activate your kernel for better balance (Photo: Stef Fit)
Increase the height by adding a core and a flat back. This is your starting position.
Take a big step back with your left leg and bend your knee. Slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee should hang straight off the ground. Breathe while you do it.
Always keep your upper body straight and look straight ahead. Pause at the bottom of the movement and extend the knee by pushing on the left leg to move forward and return to the starting position.
Repeat with the other leg.
Keep changing legs until time runs out.
Shoulder support (bear stand)
Take breaks when you need them – it’s hard (Photo: Stef Fit)
Stand in the quadruple position on the mat with your hands directly under your shoulders and your knees directly under your hips.
Raise your knees so they’re a few inches off the ground. This is your starting position.
Keep the heart and spine neutral, put your left hand on the ground and tap your right shoulder with the other hand.
Put your left hand on the ground and repeat the same movement with your right hand.
Make this back and forth motion for the desired time.
Cold and expandable
2 laps
(30-60 seconds per segment)
Expandable bed
Go deep to feel this piece (Photo: Stef Fit)
Start by looking at the wall.
Bring the right leg into a semicircular position, lift it up and bend the knee at a 90 degree angle.
Place your left knee a few inches from the wall with your foot up and leaning against the wall. Keep your left thigh in line with your body and tibia.
Lift the upper body into an upright position and pull the pelvis forward. You should feel a deep stretch in your quadriceps and hip flexor.
If the rack is too intense, increase the distance between the wall and the back knee. The more flexible you are, the closer your back knee should be to the wall while maintaining a fully upright position and a neutral spine.
Hold the recommended time and repeat on the other side.
Striped pigeon
So beautiful (Photo: Steph Fit)
Stand in the quadruple position on the mat with your hands directly under your shoulders and your knees directly under your hips.
Lift your knees as if you were going to the high board, then lift your left leg and put it on the ground in front of you, bending your knee. Keep the other leg right behind you.
Adjust your squat position from 45 to 90 degrees, depending on your mobility. Choose a position that allows you to keep your hips at the same level and fold directly onto your legs.
Bend your hips and lean forward on your foreleg. You should feel a deep stretch in your hips and buttocks.
Follow the recommended time frame and repeat the process on the other side.
Breast augmentation drills
Breast opening (Photo: Steph Fit)
Lie face down on a practice mat, with the legs straight behind you and the forehead against the ground.
Stretch your left arm to the side so that it lies flush with your shoulder. Place your right hand at chest level and let it rest on your fingertips. This is your starting position.
Keep your right hand in contact with the floor, gently lift your right leg and thigh off the floor, bend your knee and balance your foot on the floor on the other side.
Hold this position and feel the stretch in your chest.
Respect the recommended time and do the exercise on the other side.
Read more: Suitability
Read more: Suitability
Laying of babies in stretched Latin
Everybody’s favorite place (Photo: Stef Fit)
Kneel on a practice mat with your knees apart, but keep your feet on your knees.
Bend your upper body to the ground and extend your arms in front of you, with the palms of your hands down.
Try to keep your feet in contact with your buttocks while stretching your arms as far forward as possible.
Raise your arms to the right so that they rest on the ground, and then push your hips back a little. You should feel a deep piece to your left.
Repeat the same movement on the other side.
Repeat this sequence of movements for the recommended time.
Do you have any fitness tips you can give us? We want to hear from you.
Contact us: [email protected].
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