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14-Year-Old Earns 1st Place On Rollerblades With Mesmerizing Routine

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Confession. I don’t know how to roller skate or ice skate. It’s one of those frustrating skills I never got to learn. Always been amazed with those who can, whether competitively or recreationally, then throw in a few tricks here and there.

Now as a kid, I’ve always preferred bikes. That has translated for a love of mountain biking and motorcycles. Safe to say that what a kid loves is something he or she will continue to do as an adult.

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Source: Pexels

On the topic of roller skating, like most things in the world, there are actual competitions. A place where those passionate about the discipline get the chance to show off their talents.

Sofia Bogdanova is a roller skating prodigy from Moscow, Russia.

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Source: YouTube Screenshot

At fourteen years of age, she is a six-time world champion, and a nine-time European champion. Fourteen years old. She has her own YouTube channel where she showcases her crazy roller skating skills so check it out.

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Source: YouTube Screenshot

Here she is at the Wuyishan Rollerskating Festival where she got 1st place for the Junior Female Classic Slalom.

It’s a lovely day out which means that Sofia can glow and go at the same time. she takes a deep breathe before starting her routine. A few hand movements here and there, translating to a flying bird before she takes off on a smooth spin all on her right foot.

Sofia then proceeds to tackle the blue cones all on the same right leg, balancing her body with amazing control while using her strength to change directions quickly. That is poise with power from a fourteen year old.

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Source: YouTube Screenshot

Skating to Amy Lee’s “Speak to me”, Sofia reaches the end of the cones, does a dazzling spin that boggles physics, then proceeds to skate backwards and sideways while tackling the same slalom course again. Dizzy yet?

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Source: YouTube Screenshot

Told you she’s good. She switches to her left leg this time, switching directions with speed all while extending her arms for that much added effect. Not even professionals in race cars could switch directions like Sofia.

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Source: YouTube Screenshot

The little lady from Moscow transitions to the green cones, this time setting the bar higher. She spins and crosses her legs, squatting down now with her crossed leg doing the skating. One leg.

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Source: YouTube Screenshot

Oh but here’s the best part. On that one crossed leg, she skates backwards on her toes! That’s one wheel on the tip balancing her entire body backwards. All while her other leg is stretched out in front of her. This Russian is insane!

Sofia goes back to a vertical base, this time dancing with a smoother gait, all while still having her way with the slalom course. Not once does she hit a single cone. Incredible.

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Source: YouTube Screenshot

Her viewers all say the same things,

“I wish I could skate like that. Great job. You make it look so easy.”

Well me too.

“You can just imagine the amount of hard work she put into it to make it look so effortless and easy.”

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Source: YouTube Screenshot

All her practice and dedication paid off. She finishes her routine, goes off for a chat with friends while having a drink of water. So cool and collected, and yet making her Russia proud. Go on and check out her many fantastic skate videos. Sofia is gold!

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Source: YouTube Screenshot

Check out this young lady on wheels in the video below!

Please SHARE this with your friends and family

Source: YouTubeSofia

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Sports

75 Lazy Ways To Get In Shape That Don’t Feel Like Exercise

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Some people love to exercise while others hate it. But there are plenty of us in the middle who know we need to do it and feel better when we get moving but just have trouble finding the motivation.

There are plenty of ways to exercise that are easy if you’re motivated – even walking can be great for your body and mind.

But when the fire just isn’t there and you’d rather be Netflixing and chilling, there are some ways to get your blood flowing and your muscles moving so you don’t end up with aches and pains to add to your general feeling of malaise.

1. Side leg raises

This one you can do while laying down on the couch, floor, or bed.

Simply lie on your side with your legs straight and stacked on top of one another.

You can also prop up your head on your forearm or rest it on your outstretched arm – whatever is most comfortable.

Now, lift your top leg up in a slow and controlled motion, making sure you engage your hip and glutes and don’t feel it in your back.

Do 10-20 reps and then switch sides – and continue as long as you’d like.

If it has been a while since you’ve moved, you may be sore in the morning in the side torso, but that just means you’ve moved muscles that haven’t been engaged in a while!

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Source: Pixabay

2. Seated forward bend

Again, you can do this on any surface you’d like. You just need enough room to sit with your legs out in front of you.

On an exhalation, slowly bend your torso over your legs in a forward bend. There’s no need to keep your legs straight if you feel too much stretch in the back of your legs – so put a little bed in your knees if it feels better and helps you keep your feet flexed.

For this one, you need to work with your breath. So continue to lean forward on exhales and lengthen your spine by imagining reaching up through your head as you inhale.

Try to stay in this position for 5 breaths. And don’t worry if you can’t touch your toes – there’s no prize for that.

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Source: Wikimedia Commons

3. Head-to-knee pose

This is a lot like your seated forward bend, but it takes one side at a time for a deeper stretch.

Sit up with one leg out in front of you and bring the sole of your other foot to the inside of your thigh.

Use the same technique described in the last slide, using your breath to lean forward and straighten your spine.

Sit up and switch legs after 5-10 breaths.

 

4. Front leg raises

Lie down on your back, making sure your shoulders are on the floor to open up your chest.

This is an especially helpful posture if you lean over a laptop all day.

But now for the work: Lift your legs while keeping your lower back on the ground and your head relaxed.

Then lower them in a slow and controlled fashion.

Do 5-10 reps at a time or as many as you find comfortable.

You may feel this in your abs the next day.

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Source: Wikimedia Commons

5. Raise the roof

Standing, sitting, or kneeling, this one is easy, but it’s really helpful for upper body aches.

Simply hold your arms at a 90-degree angle and push your hands towards the ceiling with palms up (aka raise your hands in the air, raise ’em like you just don’t care).

If this is too easy, you can always grab weights or even water bottles or even march in place while doing it.

The video above shows the motion in the first few seconds.

6. Seated jumping jacks

This lady rocks so just follow her lead.

Sit upright in a chair or on the edge of a couch with hands lowered at your sides.

Keep your arms straight while you raise them up over your head and then lower them back down to your side and repeat.

To get the full exercise in, you can also move your feet from side to side. It won’t even require you to pause the show you’re watching!

 

7. Seated hip stretch

This one is great if you have tight hips.

Start by sitting comfortably in a chair or on the edge of a couch. Make sure to keep both feet flat on the floor and your back and spine straight without too much rounding.

Next, cross one ankle on top of the other knee to create a triangle between the legs.

Then slowly bend the upper body forward, keeping the spine straight, and only move as far as you can before you feel resistance. Don’t pull your self down, simply breathe and extend your spine on the inhale while letting yourself go deeper on the exhale.

Hold this position for 10-20 seconds then shift sides.

 

8. Seated side stretch

Sit anywhere that allows your feet to touch the ground and your arm to press down at your sides.

Keeping the back upright and the spine straight, put your right hand out beside you with your palm down to keep your balance while you extend your left hand over your head.

Lean over to your right as far as you can without straining your sides, creating a C shape with your upper body.

Hold the position for 10-20 seconds then shift sides.

 

9. Standing side stretch

This isn’t so different from the last one, but if you feel like standing, you might as well.

Stand straight with your feet together and your arms clasped over your head with your fingers interlaced and index fingers pointed.

Inhale as you reach upward and breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center and repeat on the left side.

 

10. Forward bend

Like the seated forward bend, you’ll also be just fine if you have a slight bend in your knee.

Stand up straight with your feet hip-width apart and then fold forward as you exhale.

If you’re not active, your hamstrings will feel tight and that’s totally normal.

Let your head hang heavy and hang forward.

You can also clasp opposite elbows with opposite hands and gently sway side to side if it feels good.

If you’re there for longer than a few breaths, make sure you come up extra slow so you don’t get dizzy.

 

11. Side crunches

Ok, so crunches are no fun, but this one you can do while lying on the couch.

Just lie down with your legs together and knees bent.

With your top arm at the back of your head squeeze the muscles on whatever side is pointed up.

Then raise your shoulder, bring your rib cage towards your hip, hold, lower, repeat, and switch sides.

 

12. Cross-legged side bend

This one is great for a sore upper body and tension headaches.

Cross one foot over the other at the ankle and stand up straight.

Then raise and clasp your hands and tilt towards the side of your crossed leg.

Lengthen your body while relaxing your head and neck.

Then slowly come up and repeat on the other side.

 

13. Seated back twist

Sit on the floor with your legs straight.

Then step your left foot over your right leg and bend at the knee, putting your left hand on the floor for support.

Now, turn to the left, placing the back of your arm against your left knee.

Inhale and sit tall, then breathe out as you twist and try to look over your left shoulder.

Hold for five breaths, slowly return to the center, and switch sides.

 

14. Reclining twist

This is a great way to release lower back pain!

Stay on the ground, laying on your back, and draw your left leg into your chest, keeping your right leg straight.

Now, exhale and twist the bent knee across the center of the body.

Then press the opposite hand onto the bent knee and extend the other arm.

Hold for 10 seconds and repeat on the other side.

15. Tummy twist

Work your core with minimal effort with this low-effort core stretch. This should be performed using a medicine ball or a similar object if you want to work your abs.

Sit comfortably in a chair toward the edge of the seat for extra room.

Keep your core tight and use your hands to grip the sides of the medicine ball with your elbows bent.

Now, rotate the upper body to the right, keeping the ball in front of the body.

Rotate to the middle of the body then rotate to the left.

16. Butterfly stretch

This is a great way to open up tight hips, which can help with pain all the way up your back and neck.

Bring the soles of your feet together in front of you, placing your feet as near or as far away from your pelvis as is comfortable. If this doesn’t feel good at all, try sitting on the edge of a pillow or rolled up towel to raise your hips or put them under your knees for support.

Inhale and stretch your spine upwards, then gently start to fold forwards, curving spine and neck to bring your forehead towards your feet.

Stop wherever you find a good stretch, and stay for 10-15 breaths, breathing into your back.

 

17. Eagle arms

Bring the arms out in front of you, bending the elbows.

Then wrap the left arm under the right one, binding once or twice depending on your flexibility.

If this isn’t possible, give yourself a big hug instead, reaching for your shoulder blades.

Now lift the elbows up at shoulder height, and tuck your chin to your chest for an added stretch in the back of the neck.

Take 5 breaths here then switch the bind and repeat.

 

18. Quad stretch

Lie on your side with your arm bent under your head for support.

With your knees bent, grab the ankle of your top leg and pull straight back until you feel a stretch.

Hold for 10 seconds and then switch sides.

 

19. Side plank

Planks are hard! But side planks can be a lot less intense, and therefore easier to convince yourself to do.

Lay on your side with your legs stacked on top of one another. (It’s better to do this on a hard, flat surface.)

Prop your upper body up with your forearm and bend your legs at a 90-degree angle (or leave them straight if this ends up being too easy).

Now raise your hips off the floor.

For more of a challenge, straighten your top leg and lift your top arm up into the air.

 

20. Couch squat

Just like planks, no one really wants to do squats if they’re generally unmotivated to exercise.

And we’re not going to pretend this is fun, but it is easy.

All you have to do is stand at the edge of your couch, lift your arms in front of you and let your butt touch the cushions before raising yourself back up again and lowering your arms.

Do this for 10 reps an then see how you feel.

 

21. Superman holds

This is one of the best ways to alleviate lower back pain.

Just lie face down on a mat or your bed.

Hold your arms out in front of you at shoulder-height.

Then, lift your chest, arms, and legs off ground simultaneously.

Hold it until you feel the burn. Repeat 5-10 times, if you can.

 

22. Lying hip raises

These can be done on the bed or floor as well.

Just lie down and bend your knees, keeping your feet flat.

Raise your hips up until your body is a straight angle from your knees to your shoulders.

Then slowly lower your hips back down to complete one rep.

Repeat 10 times.

 

23. Hip flexor bed stretch

This is a great morning exercise.

Lie flat on your back on the side of your bed.

Then move your outer leg off the bed and let it hang down (it’s fine if your foot touches the floor).

Just breath into the hips and enjoy that bit of stretch in your hip flexor.

 

24. Reclining “pigeon” pose

Pigeon pose is a great yoga pose, but not always easy if you have knee problems. That’s why this modified version is great.

Just lie down face up with knees bent, and feet flat – you can do this on a couch, floor, or bed.

Cross your right foot over your left thigh, hook your arms around your left thigh, then lift your left foot a few inches off the floor, keeping your back and shoulders on the floor.

Gently pull your right leg in toward you, until you feel a stretch.

Hold anywhere from 30 seconds to two minutes and then lower back to start, switch legs, and repeat.

 

25. Cat-cow

This one is easy and good for your back!

Start on all fours on the bed or floor.

Inhale and let your back arch down, with your tailbone stretching up, and look at the ceiling.

Then exhale while bringing your chin to your chest and rounding your spine.

Move smoothly and with your breath for 30 seconds.

 

26. Banana pose

Start with legs out and arms above your head on the floor or bed (your couch is probably not long enough for this one).

Now move your arms and legs in the same direction to form a C-shape (or banana shape) with your body.

Hold, feeling the stretch through your sides and shoulders.

Maintain this pose for 30 seconds to two minutes and then switch sides.

 

27. Calf raises

Start with your feet flat on the floor.

Then simply lift your heels and keep your toes pressed into the floor.

Don’t lean forward, moving just straight up and down instead.

It seems too easy to be good for you, but it’s great for tight hamstrings.

 

28. Easy boat pose

This is a core burner, but this modified version is less trouble, which means you may be more likely to give it a try.

Sit on your butt anywhere you’d like and bend your legs.

Holding your arms out in front of you, slowly lean back a few inches, lifting your feet off the floor at a 90-degree angle.

Hold for 10-30 seconds.

 

29. Staff pose

This is an easy one to do while your watching TV.

Swing your legs out in front of you and flex your feet. Then cross your right ankle over your left.

Hold your arms out at your side and lift up straight through your spine.

Now turn towards the right.

You can hold this as long as you’d like and place your right hand on the ground if you have trouble balancing.

 

30. Triceps dips

These will make you sore the next day if you don’t normally work your triceps in this way.

All you need to do is find a stable table or chair (a coffee table is ideal).

Crouch down and reach behind you to grip the sides while placing your legs at a 90-degree angle out in front of you.

Push up on your arms until they are straight and then bend them again, doing a “dip.”

Do 10-20 of these per rep.

 

31. Hamstring kicks

Walking to the fridge? Why not work your hamstrings and get your heart pumping while you do it?

These hamstring stretches just require you to lift your leg in front of you and swing your arms as you walk.

If kicking out straight won’t work, feel free to bend your legs and lift your knees instead.

On your way to the fridge

 

32. Knee circles

Sitting with legs crossed can wreak havoc on your knees.

So loosen them up before you take a bathroom break by standing with your hands on your knees and rotating them left, right, and around.

 

33. Arm circles

This is another good one for couch potatoes because you really don’t even need to get up if you don’t want to.

Sitting or standing, simply lift your arms out to your sides and rotate them in circles.

Make sure you do the same number of reps both forward and backward.

 

34. Standing ankle rotations

Our ankles don’t get a whole lot of appreciation, but they’re much easier to injure if you don’t get them moving a bit.

Again, you can do this in just about any position, but standing will require you to balance a little if you’re up for it.

Simply kick your leg back (or out in front of you if you’re seated) and roll your ankle around in circles. Make sure you do both sides, rotating both left and right.

 

35. Desk pushup (10 reps)

At work and need to expend some energy?

Place hands on edge of a desk, shoulder-width apart, and try some mini push-ups.

With your legs out behind you, simply push off the desk and start with 10 reps.

 

36. Side lunge

Lunges usually fall into the same category as pushups or crunches – aka: stuff we don’t want to do.

But these ones are pretty easy to work yourself up to try.

You just need to stand up straight and step out to the right, come back to the center, and then do the same on the left.

 

37. Seated punches

Feel like punching something? We get it.

But rather than making contact – which can get you in trouble – you might try working your aggression out on the air first.

While you’re seated, simply make a fist, and punch out in front of you, alternating left and right.

Try to sit up straight with your feet on the floor for this one so you don’t end up achy in strange places the next day.

 

38. Jog in place

Frankly, if we felt like jogging, we’d just do it.

But sometimes, if you’ve already started moving your body, you feel like you might as well burn a few more calories.

Jogging in place is a great way to do that – and to get your heart rate up.

 

39. Seated knee taps

Jogging in place not your jam? Maybe you have downstairs neighbors that you don’t want to bother.

You can get your heart rate up by doing knee taps as well.

Seated on a couch or chair, sit with your feet flat on the floor. Then bounce your knees in the air as if you’re jogging while sitting and tap each knee as it comes up.

 

40. Overhead Tricep Extension

Grab a water bottle or dumbbell (if you’re really prepared).

Stand with feet shoulder-width apart and hold the middle of the dumbbell in both hands behind your head, with your elbows bent and pointing toward the sky, and your upper arms in by your ears.

Without moving your upper arms, extend your forearms above your head until they’re completely straight. Keep your shoulders down and away from your ears.

Lower your forearms to the starting position and repeat 10-20 times.

 

41. Scissor kicks

This one will work your core and can be done anywhere you have enough space to put your hands at your side while leaning back.

Balancing on your tailbone, lay your hands flat beside you, lift your feet in the air and then begin moving them up and down, then left and right, crossing them over and under.

 

42. Donkey kicks

On your floor or bed, get down on all fours with your hand flat and your knees under your hips.

Raise your left leg with your knee bent up in the air as high as you can. Do 10 reps before switching to the other side.

 

43. Lying scissor kicks

Lay on the floor or bed with your arms flat at your sides.

Engage your core and lift your legs in the air one at a time.

Do 10 to 20 at a time and repeat until you feel the burn.

 

44. Couch crunches

Move to the edge of the couch and lean slightly back.

Use your arms to balance and keep your abs tight.

Extend your legs out in front of you and then bend them back into your body.

Do 10 at a time and as many reps as you can.

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Source: Wikimedia Commons

45. Bicycle legs

If lying scissor kicks make your abs burn, you might try bicycle legs instead.

Simply bend your legs while on your back and pedeal your feet like you’re riding a bike.

 

46. Modified couch push-ups

Place your hands shoulder-width apart on the edge of the couch while kneeling.

Lower until your chest touches the couch and then push back up again.

This is a more low-key version of desk push-ups.

 

47. Seated shoulder raises

You can Netflix, chill, and do this at the same time.

Simply sit up straight with your feet on the floor.

With arms straight, raise them at the sides until your hands touch over your head.

Release slowly and with control and do 10 reps at a time.

 

48. Seated knee to chest

Sit comfortably at the edge of the chair, keeping your back straight and your core engaged.

Place both feet on the floor and then slowly raise one knee, grabbing it underneath.

Slowly pull it into your chest until you feel the stretch and hold it for a few seconds before repeating on the other side.

 

49. Heel slides

This is a great one if you have limited mobility.

Sit in a chair and grab the sides with your hands to stay steady as you lean back.

Reach your feet out in front while keeping them on the floor.

Now, bring in your feet one at a time and repeat 10 times on each side.

 

50. Seated backbend

Seated on a bed or the floor, you can either reach back your hands behind you, placing them down on the floor or interlace your fingers behind your back.

Slowly arch the back inward, with the stomach pushing outward, then lean backward using only the upper body.

Once you reach a comfortable stretch, hold the position for 10-20 second, then release.

 

51. Neck turns/rolls

A stiff neck can cause all sorts of risidual pain. Loosen it up with some neck rolls, being careful not to push anything and stopping if you feel resistance.

Sit comfortably and engage your core by keeping the back upright and the spine straight.

Put both feet flat on the floor and rotate your head to either the left or right until feeling a gentle stretch. Keep in this position for 20-30 seconds.

Then rotate in the opposite direction.

 

52. Hamstring Curls

Lie flat on your stomach with a pillow or your arms under your head.

Slowly bring each heels up to your butt one at a time and engage the glutes.

Release and do the other leg.

Repeat 10 times on each side.

 

53. Seated tricep extensions

Grab a dumbbell.

Sit comfortably in a chair with the hips as far back as possible.

Keep your core engaged and stick the chest out.

Using a water bottle or dumbbell, bend your arms behind your head and extend them straigt over your head.

The more slow and controlled the motion, the better the workout.

 

54. Resistance band triceps press

Ok, for the next few, you need a simple, stretchy piece of equipment. And having resistance bands near the couch may convince you to get a little workout in while you watch TV.

To do this press, stand up and place the resistance band under your heels.

Hold the band in each hand with your arms bend and your elbows out in front. Pull it above your head and then release it back behind your ears.

Repeat 10 to 15 times.

 

55. Resistance band chest pulls

Sit on a sturdy chair or stand up with your back straight and core tightened.

Grasp both ends of a resistance band with your elbows bent.

Pull the band out to the sides while trying to straighten your arms.

Return to the starting position and repeat 10 to 15 times.

 

56. Resistance band bicep curl

Step on the middle of your resistance band with your feet flat on the floor.

Grip both ends with your hands and your arms straight down at your sides.

Raise your arms to the height of your chest in front of you and then slowly return to starting position.

Repeat 10 to 15 times.

 

57. Resistance band chest press

Here are some of the many things you can do with a resistance band while seated or kneeling.

To do the chest press, place the resistance band behind your shoulders and hold both ends.

Extend both arms in front of your chest and return to the starting position.

Repeat 10 to 15 times.

 

58. Resistance band leg press

Lie on a bed or the ground gripping both ends of the resistance band while it’s wrapped under your feet.

Legs should be bent to start.

Extend your legs down the the ground slowly while keeping your hands up at your chest.

Slowly and with control, bring your legs back to the starting position.

Repeat 10-15 times.

 

59. Resistance band Calf Press

Sitting with your legs out in front of you, put your resistance band around your feet.

While sitting up and gripping the band with your arms bent, point your toes to engage your hamstrings and then bring them back up.

Repeat 10-20 times.

 

60. Thread the Needle

Come to your hands and knees with wrists under your shoulders and knees under your hips.

Reach your right arm up to the sky, opening the chest to the right.

As you exhale, thread the arm behind the left hand and come down on to the right ear and shoulder.

Push into your left palm to deepen the twist or reach our your arm over your head and hold for 10-20 seconds.

Repeat on the other side.

 

61. Forearm Plank

Plank is our least favorite pose, but there’s no argument that it works to help strengthen your core.

Start with your forearms and knees on the ground, shoulder-width apart. Elbows should be stacked underneath the shoulders, your forearms straight out in front of you.

Lift your knees off the ground and push your feet back to bring your body to a straight line and look down at the floor.

Hold this plank position for 10 seconds and see if you can work your way up to 30 seconds (or even longer) eventually.

 

62. Slow roll-ups

Lie on the floor or bed (though in this case the floor will probably be easier) with your knees in a slight bend.

With your arms straight out at your sides, slowly roll up into a sit up and lie back down with control.

Repeat until your hate it.

 

63. Garland pose

This pose might make you feel silly but it’s great for your hips, especially if you sit a lot.

Squat with your feet flat on the floor, a little farther than hip width apart.

Your toes can point out if that’s more comfortable and your heels may not reach the floor if your hamstrings are tight – that’s ok, just sit on some blocks or pillows!

With hands in a prayer position, hold this pose for 20-30 seconds, lengthening your back and breathing into your spine.

 

64. Legs up the wall

You could easily fall asleep in this pose, but it is technically an inversion.

Lie on your back and bring your knees up to your chest. Then extend the legs up the wall, leaning them there for support.

Bring your arms out to the side, close down the eyes and relax, breathing deeply for 10-15 breaths.

You can also spread your legs apart for a deeper stretch.

 

65. Seated cat-cow

Come to sit on the edge of your bed or chair so that your feet touch the ground.

Rest your hands on to the thighs. As you inhale, open up the chest and squeeze your shoulder blades together behind you. As you exhale, round and contract the spine.

Then tuck your chin towards your chest. Repeat a few times with your breath.

 

66. Reclined ankle to knee pose

Lie on your back and put your feet flat on the floor in front of you with your knees bent.

Then cross one ankle over your knee.

Reach through and around the leg on the floor and pull it up towards your chest.

Exhale and pull, holding the pose for 10-20 seconds and repeat on the other side.

 

67. Sphinx pose

Lie on your stomach with your arms at a 90-degree angle, elbows directly under your shoulders.

Arch your back slightly and look up gently, breathing into your lower back.

Hold the pose for 15-30 seconds and then lower your head down to the floor.

 

68. Reclined Cow Face

Lie on your back and cross your right thigh over the left.

Lift your legs, bringing the knees towards the chest and grab ahold of your feet, knees, or shins (whatever you can comfortably reach).

Pull your feet away from one another and pull them towards your chest.

Hold for 10-20 seconds and then switch sides.

 

69. Shoulder Stretches

You need a strap, belt, or even blanket for this one unless you shoulders are very flexible.

Drop the strap over one shoulder and then reach one arm behind you as far as you can and grip it.

Lift your other arm over your head and reach behind from above, trying to meet your bottom fingers and grasp your hands.

If your hands don’t meet, just grab the strap with both hands and breath into your upper back.

Hold for 10-15 seconds and then switch sides.

 

70. Supported child’s pose

This is another ohe you might fall asleep in, but that’s fine. It’s not going to burn a ton of calories but it will relax your muscles after a long day of work (or just sitting).

Take a pillow (or a bolster) and sit on one end, with your thighs on either side and your sit bones against your heels.

Gently fold forward to come to rest on the pillow (putting another on top if you can’t get your head all the way down).

Relax into the pillow, letting it hold your weight, and try to take deep breaths.

Stay here for 10-15 breaths, then repeat with your head facing the other way.

 

71. The Activ5 Fitness System

If you need a little more tension for isolated exercises, you can invest in a portable workout device and training app, such as the Activ5 system.

It contains a few dozen low-impact, isometric-based workouts that you can do on your couch, in the airport, or in a hotel room.

72. Interlocked hand stretch

Don’t neglect your hands, especially if you do a lot of typing.

Simply interlock your fingers and stretch your arms out in front of you, palms away from your chest.

Take three or four really deep breaths, then unlock your fingers.

 

73. Reverse wrist stretch

With your right arm straight and palm facing up, stretch your fingers back with your left hand to stretch the inside of your wrist and forearm.

It’s best to do this with a straight back and feet on the floor, but you can also do it cross-legged on the couch.

Hold for 10-20 seconds and repeat on the other side.

 

74. Inchworm

Ok, one more active one.

Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the floor.

Walk your hands forward so that you’re in a high plank. Bend your knees if it helps you get your palms flat on the floor.

Now, walk your hands back toward your feet and stand up.

Repeat 10 times.

 

75. Pretzel legs

You might need to be flexible for this one, but give it a try.

Bend one leg behind you at a 90-degree angle and the other in front of you. You can put your arms at your sides, sit up straight, and breathe deeply for 10 breaths if that’s as far as you want to go.

If this is easy, consider bending your back leg up until you can grab your ankle and hold for 10 seconds.

And if you’re feeling REALLY ambitious, you can even do a little leg lift with that back leg to work on your love handles.

 

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30 Cardio-Boosting Exercises For People Who Hate To Run

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Some people really love to run. In fact, they might even get up early to hit the treadmill or pound the pavement. But let’s face it: if you’re like most people, you probably think this is insane.

Running isn’t for everyone and that’s okay. Even though cardio is important, there are some things about running that can actually be bad for your health. Shin splints are a common problem among dedicated runners, as are knee and joint problems. Because running causes significant impact to the joints and legs, it’s no surprise that it can cause long-term health issues like these.

That being said, cardio is incredibly important. As the name implies, it can make an enormous difference in your heart health. But that isn’t the only part of your body it affects. Cardio is also an important part of keeping your lungs and blood vessels healthy and functioning well.

But if you hate running, don’t worry. There are plenty of exercises you can do to improve your cardio health without going for a jog. Many of these actually burn more calories than running, and they are a lot more fun, too. Here are the best 30 cardio exercises — no running required.

1. Jumping rope

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Source: Men’s Journal

You might think that jumping rope is just for kids but that’s not true. This is actually an intense calorie-burning exercise that even professional athletes and bodybuilders use. You can even combine it with other moves like squats or burpees to customize your workout.

2. Skipping

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Source: Fitbit Blog

Yes, it might look silly and be something that is usually for kids, but skipping actually has amazing health benefits. Depending on your weight and how long and fast you can go, skipping can burn as many as 1,000 calories an hour.

3. Swimming

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Source: Swimming

Swimming is one of the best exercises you can do. Not only does it get your heart pumping, but it also works many different muscle groups throughout the . It even builds endurance, which is vital for improving your exercise.

4. Riding a bike

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Source: Consumer Reports

Here’s the really good news: you don’t even have to do an intense ride to get a great workout on a bike. Even going at a moderate pace can burn more than 360 calories an hour. And going faster, of course, is an easy way to burn even more.

5. Jumping on a trampoline

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Source: Money Crashers

Jumping on a trampoline is a great way to burn calories and get your heart pumping while having fun. It’ll also strengthen your muscles. But above all, t it’s low-impact, meaning it’s easy on your joints.

6. Squat jackups

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Source: Redefining Strength

This portmanteau refers to a steady, no-stop workout that lasts a few minutes at a time, alternated with rest. You might be able to tell it’s: squats, jumping jacks, and pushups combined. You’ll decide how many rounds you can do safely at a time.

7. Beach volleyball

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Source: The NVL

Beach volleyball gets your heart racing much faster than normal volleyball since you’ll be expending energy fighting against the sand. It’s also easier to burn calories while doing something fun.

8. Tabata

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Source: Active

Tabata is high-intensity training designed to get your heart rate up immediately. Just a few rounds will be enough to start your heart pumping, especially if you’re a beginner.

9. Boxing

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Source: Money Crashers

Boxing is an amazing way to strengthen the heart pumping and it only takes a short amount of time. However, it also has other unique benefits. These include better hand-eye coordination and increased strength.

10. Take the stairs

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Source: FirstCry Parenting

There’s a reason why stairs are increasingly a part of workout routines. Taking the stairs burns more calories than jogging and it improves your muscle tone. Doing so on a regular basis can decrease your risk of heart problems by 30 percent.

11. Jumping jacks

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Source: The Health Site

One of the best things about jumping jacks is that they don’t just increase your heart rate but also force you to work muscle groups that you don’t normally use. This helps you optimize your workouts and make your movements more powerful.

12. Low-impact cardio

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Source: Popsugar

Low-impact cardio routines are pre-designed workouts intended to increase your heart rate without taxing your joints. This is a great alternative to running, which is high-impact.

13. Dance

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Source: YMCA of Metropolitan Dallas

Dancing is a wonderful way to work your heart. Anything from stately ballroom dancing to intense Zumba can help improve your heart health. What’s more, it’s fun, which means it doesn’t feel like exercising.

14. Weightlifting exercises

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Source: Shape Plus

Weightlifting is obviously intended primarily to build muscle tone. But the right workout can also improve your heart health. This involves doing sets, alternating between periods of rest and activity.

15. Rowing

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Source: GHEC

Rowing is an intense workout with significant cardio benefits. At the same time, it’s a fun way to exercise in a new environment, given that it’s anything but traditional. You can do team rowing as well, which is just as intense but offers a lot of support.

16. Circuit training

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Source: Challenge Trophies

Circuit training is a high-intensity workout that uses aerobic exercises to build endurance. It may be too much if you’re designing an exercise regime for the first time, but don’t be afraid to build up to it if you are serious about your heart health.

17. Spinning

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Source: Spinning

Under the right conditions, cycling can burn hundreds of calories in an hour. Spinning is the perfect example of this, designed to alternate high-intensity rounds with cooldown rounds that work for different muscle groups.

18. High-intensity interval training

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Source: Muscle and Fitness

Interval training refers to workouts that alternate between two activities, such as jumping jacks and push-ups. These workouts are highly customizable and perfect for getting your heart rate up.

19. Cross-country skiing

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Source: Ontario Parks

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Cross-country skiing isn’t available to everyone, but if you can do it, you absolutely should. It elevates your heart rate while remaining gentle and not overly taxing on muscle groups. That means you can enjoy for hours at a time.

20. Plyometrics

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Source: Adidas

Plyometrics is also called jump-training, which is fairly self-explanatory. It involves intense short-term jumping exercises, which increases your heart rate quickly and drastically.

21. Rock climbing

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Source: Sierra Club

Rock climbing is another exercise that provides the best of both worlds. It provides a great muscle workout while increasing your heart rate and endurance.

22. Burpees

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Source: Athletic Muscle

Many people will tell you that they hate burpees, and that might be the case for you, too. But there’s no getting around the fact that they’re great for your heart. They’re the perfect combination of jumping and endurance to boost your cardio health.

23. Inclined walking

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Source: Forza Wellness

Inclined walking is much more difficult than you might think. Go for a hike and you’ll see that you get out of breath after just a few minutes. If higher-intensity workouts are too much for you right now, this is a great way to start out.

24. Squats

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Source: YouTube Screenshot

Squats are another workout that looks deceptively easy. You might not think they’ll have you fighting for breath after just a few, but hey can. However, they’re a great workout for your heart and lungs.

25. Pre-designed workouts

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Source: See and Say

Sometimes, you simply don’t have a lot of time to do activities outside of the home. Thankfully, there are hundreds of workouts that you can access online. These make it possible for you to exercise without even leaving your house.

26. Tennis

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Source: The Portland Press Herald

Singles tennis might involve small amounts of running, but it’s really all about the swing. Short bursts of running combined with the physical effort of hitting the ball are both great ways to increase your heart rate.

27. Hiking

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Source: Harvard Health

Hiking is a fun, low-impact way to get your heart pumping. This makes it the perfect choice for people who love the outdoors but aren’t so crazy about going for a jog.

28. Mountain climbers

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Source: Coach Mag

The mountain climber exercise involves getting in a plank position and lifting your knees as though you’re “climbing” the floor. While this may look simple it actually provides a serious cardio workout. For skilled athletes, actual mountain climbing is another possibility.

29. Rollerblading

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Source: Roller Skate Dad

Rollerblading is not only a great cardio workout but it’s also easy on your joints. Additionally, it’s extremely fun and something easy to turn into a lifestyle once you get started doing it.

30. Martial arts

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Source: Multi Briefs

Devoted fans of martial arts enjoy not just the cardio benefits but also the discipline. It’s a wonderful way to combine strength training with gentle cardio — and learn a new way to relax, too.

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