Let’s be honest: Staying fit can be difficult for the average traveler. Jet lag, combined with a hectic schedule, local weather conditions, and unfamiliarity with the facilities, can ruin even the most dedicated fitness addict’s buzz.
And even if you do Don’t forget to prepare your gym equipment. Hotels aren’t usually the most exciting places to spend your precious time (though there are some notable exceptions).
Sometimes you need a reliable way to get your body moving that’s simple, hassle-free, and can be done literally anywhere. That’s where these exercises come in.
mobility
First, address mobility, or how actively you can move your joints through their range of motion.
a back arch and curl do iyour Increases spinal mobility and reduces lower back tension caused by sitting. Get on all fours, place your hands under your shoulders and your knees under your hips. Round your back up, bend your hips down and lower your head. Next, push your hips and head up in reverse. Repeat slowly 10 times.
of standing knee hug Improve Increases hip mobility and reduces stiff lower back caused by sitting.asIn a tanning position, lift one knee as high as possible using only the strength of your leg. Then grab it and hug it towards your chest. Release and step that leg forward and repeat on the other side.
of swing arm crossover Improve Shoulder mobility and chest tightness when sitting. Swing your arms to the sides of your body at shoulder height, then across your chest to the opposite side. Repeat 10 times, switching which arm is on top.
Arching and curling your back helps relieve tension in your lower back when you sit.
aerobic exercise
Improve blood flow to oxygenate your body and brain and take care of your heart. Complete both exercises, then repeat.
Climber: sTart into a plank position, placing your hands on the floor beneath your shoulders and keeping your body in a straight line. Bring one knee to your chest, then the other knee in a quick motion, as if you were running. Continue for 30-45 seconds.
Squat jump: sWalk with your feet hip-width apart, hinge at your hips and push back, bending your knees until your hips and knees are parallel. Keep your chest lifted. Then jump off the floor as high as you can, swinging your arms to gain momentum. Bend your knees, land softly, and repeat. Start with 10 reps and increase the reps according to your physical strength. Need to slow down? Skip explosive jumps, but increase the number of repetitions.
muscle strength and endurance
Stronger muscles mean healthier blood sugar and cholesterol levels and less pain. Repeat all exercises if time allows.
Superman doing push-ups your Lower and upper back, hamstrings, glutes, chest, shoulders, and triceps. Lie on your stomach and stretch your arms out in front of you (like Superman flying). Keep your shoulders away from your ears and your neck long and not arched. Squeeze your glutes (butt) and lift your shoulders and legs off the floor. Owned. Lower your legs, place your hands under your shoulders, and push up, keeping your body in a straight line from head to toes. Lower and repeat.
of wall squat Strengthen thighs, hips, buttocks. Press your hips against the wall and slide down until your knees are at right angles and your ankles are under your knees. Tighten your glutes and do a squat for 30 to 60 seconds (or more).
asIngle leg deadlift Strengthens your hamstrings (thighs), glutes (butt), and back, and develops your sense of balance. Stand on your left foot. Keeping your chest straight forward and back, bend at the waist and touch your left foot with your right hand. Bend your knees to avoid rounding your hips. Return to standing position and repeat 15 times with control. Next, replace the faces.
flexibility
Stretching prevents stiffness and poor posture. Hold each stretch for at least 15 seconds. Anything less than that will put your stretch reflex at a disadvantage.
a stand and bend forward stretch hamstrings, shoulders, chest. Stand with your feet hip-width apart and your hands clasped behind your back (or hold a towel between your hands). Lift your chest and bend forward at your hips. If your lower back is rounded, bend your knees and bring your chest closer to your thighs. Pull your upper arm back toward your head.
From there, IOulunge with quad stretch (for you hip flexors, hamstrings, quadriceps). Take a big step backwards with one foot. Bend your front knee and place your hands on the ground on either side of your front foot. Make sure your front knee is above your front foot and your back muscles are long.
Continue to extend your chest forward and your back leg, lowering your body to stretch. Hold for at least 15 seconds, then lower your back knee to the floor. Bend your knee, reach behind you to hold that leg, and pull it in to stretch your quadriceps. Hold and switch sides.
Slow, controlled lunges are great for stretching your hamstrings and quadriceps.
Lstretch your butt: Lie on your back with your left leg bent and your foot on the floor. Place your right ankle on your left knee and reach behind your left thigh. Intensify the stretch by pulling your left thigh toward you and gently pushing your right knee apart. Replace the sides.
Hip twist: ILie on your back with your knees bent and feet on the floor. Spread your arms out to the sides in a T-shape and drop your knees to the side over your opposite shoulder. Keep your shoulders on the floor.
This series of complementary exercises is designed to help busy executives. However, if you have specific health concerns or injuries, consider talking to your doctor or physical therapist about any necessary adjustments.
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