Below are exercises shared by fitness expert Abhi Singh Thakur - nutritionist and founder of CALISINDIA.
1. Walking
- Stand up straight, back straight, shoulders relaxed and eyes looking straight ahead.
- Swing both arms naturally with each step.
- Take comfortable steps, making sure your heel touches the ground first.
2. Yoga
- Child's Pose (Balasana)
- To do child's pose, kneel on the ground with your big toes touching and your knees comfortably spread apart.
- Sit on your heels and reach your arms forward, resting your forehead on the yoga mat.
- Take deep breaths and relax in this position for a few breaths.
3. Swimming
Breaststroke:
- Start by lying horizontally in the water and extending your arms forward.
- Pull your arms back in a circular motion while bending your knees and bringing your legs toward your buttocks.
- Stretch your arms forward and kick your legs back at the same time.
Backstroke:
- Lie on your back and raise your arms high above your head.
- Perform alternating arm movements, pulling one arm down into the water while the other arm sticks out of the water.
- Keep kicking your legs.
4. Cycling
- If you are using a stationary bike, adjust the saddle and handlebars to a comfortable height. Pedal at a moderate speed, maintaining a consistent rhythm.
- For outdoor cycling, choose a flat or gently rolling route. Maintain a comfortable speed, avoiding sudden acceleration.
Source: https://laodong.vn/suc-khoe/4-bai-tap-giam-can-trong-ky-kinh-nguyet-1379770.ldo
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