Daily exercises

Daily exercises

Body weight

Bodyweight is the amount of weight that a person holds at their body's resting state. If you don't know what your bodyweight is, you can use a scale to find out. You can calculate your BMI (body mass index) using these measurements. Your BMI score indicates how overweight or underweight you are according to your height and weight.

Stretching

Stretching is any kind of exercise that stretches muscles, tendons, and ligaments. Stretching exercises help warm up tight muscles, improve flexibility, prevent injuries and reduce soreness after intense workouts. Here are some basic stretching exercises to do before and after working out.

Yoga

Yoga is a practice of stretching, breathing, and meditation. It helps reduce pain and increase flexibility while burning calories. There are many types of yoga; here are some of the most popular ones.

Yoga is a word that describes a number of different physical postures or poses (or positions) that are done while seated on the floor in order to promote relaxation, meditation, and focus. Yoga is practiced in many forms, including hatha yoga, kundalini yoga, yin yoga, restorative yoga, Ingra yoga, etc. There are over 600 types of yoga practices and styles, ranging from traditional Hatha Yoga to modern Vinay’s Flow Yoga, and everything in between.

Posture - Posture refers to any of a series of positions assumed while sitting or standing. Each posture consists of a particular arrangement of body parts, and the position is held for some period of time.

Movement - Movement is a pattern of action that creates change, whether it occurs spontaneously or in a planned manner. Movement involves purposeful changes to the body's position, speed, direction, height, distance, or depth.

Meditation - Meditation is intentional thinking about something else, often non-judgmentally. Consciously directing thoughts away from the outside world toward inner experience, meditation frees thought from its usual preoccupations. In meditation practice, attention is directed inward, either towards the breath or to a chosen object.

Relaxation - Relaxation may involve a variety of activities, such as listening to music, reading, walking, resting, and/or sleeping. Relaxing, in general, does not mean being passive; rather, it means intentionally taking care of what is already within our control, such as regulating breathing, heart rate, blood pressure, muscle tension, and mental activity.

Focus - Focus is using attention purposefully to direct awareness on a specific task or thing without distraction.

Purpose - Purpose is having a goal or intent. A person with a definite purpose is said to have a goal. Having a goal is sometimes called striving. When a person strives to achieve a goal, he or she makes conscious efforts to act in ways that lead to that end.

Intention - Intention is a decision to do something, a wish. An intention is formed when we decide to do something, such as make a phone call, write a letter, take a walk, play a sport, or study.

Awareness - Awareness is the quality of being awake. Being aware implies having certain psychological states, such as knowing things. Awareness comes in degrees. If someone says that he or she is fully aware, they usually imply that their mind is clear. Without awareness, one cannot even think clearly.

Consciousness - Consciousness is the state of being aware of oneself and one's environment. To say that we are conscious is to say that there is something happening inside our heads. Our consciousness is constantly changing, depending upon how we feel, where we are, what we're thinking about, etc. We are normally unconscious (not consciously aware).

Mindfulness - Mindfulness is paying attention, in a particular way, to our own experiences, both internal and external. It is observing our feelings and sensations, thoughts, and emotions without judgment.

Compassion - Compassion is empathy for others' suffering or pain. One who exhibits compassion is empathetic, thoughtful, and concerned with the well-being of others.

Self-awareness - Self-awareness encompasses the idea of self-knowledge. It is the knowledge gained from introspection. Simply put, it is the understanding of one's own characteristics.

Acceptance - Acceptance is an attitude of openness to reality. Acceptance is the opposite of denial or avoidance. Open acceptance means facing situations with equanimity instead of reacting negatively. By being open to the truth, we become free to choose how we react to it.

Jumping Jacks

Jumping jacks are great for building momentum. Stand straight and lift your knees high, then jump back down without touching the ground. Do 50 reps per set.

Squats

Squatting is a good way to build muscle, tone your legs, and work your core. Start by standing tall with feet shoulder width apart. Bend over at your hips and lower yourself down until your thighs are below parallel to the floor. Then push back up to starting position. Repeat 10 times.

Pushups

Push-ups strengthen your chest, shoulders, triceps, and abs. Begin in a normal kneeling position, hands placed flat on the ground about shoulder width apart. Lower your body toward the floor, keeping your elbows tucked close to your sides. Touch your upper arms with your elbows and your forehead should reach the floor. Pushing back to the top, repeat. Keep your body long throughout the movement, tucking your head and neck into your spine. Complete 15 repetitions.

Plank

The plank is a full body stretch that works almost every muscle group. Get into pushup position, placing your forearms and toes onto the floor. Your elbows should form 90-degree angles directly above your wrists, and your body should form a straight line from the crown of your head to the soles of your feet. Hold for 30 seconds to start, and gradually work up to 60 second

Warm-up exercises

-Breathing exercises: Take deep breaths, exhaling slowly while focusing on contracting the muscles in your chest, shoulders, arms, and neck. Repeat this three times.

-Stretch: Start stretching from your feet, calves, thighs, hamstrings, back, and then move onto your chest, shoulders, and neck. Do not stretch until you feel comfortable, unless you have someone watching over you.

-Cleansing exercise (optional): You may do any type of cleanse that you prefer, even if you don't normally follow them. I recommend doing one if you want to make sure that you're getting rid of toxins out of your body before you start working out.

Lower Body Exercises

-Leg press machine: Stand straight with your legs shoulder width apart. Place your hands on the leg press machine and keep your elbows close together. Slowly raise your left leg towards the ceiling. As soon as your foot hits the top of the machine, lower it until you return to the starting position. Your right leg should stay down on the floor throughout the entire movement. Keep repeating this motion with your left leg until you complete 10 reps. Then change directions and repeat again for 10 reps.

-Squat machine: Begin standing tall with your feet placed shoulder-width apart. Squeeze your butt cheeks together and sit back as low as you can. Hold this position for five seconds, then slowly rise back up to the starting position.

-Pushups: Lie face down on the ground holding yourself up by pushing through your palms. Raise your upper body off the ground, hold for 5 seconds, and then push back down. Try to maintain full contact with the floor for each rep. Perform 15 reps on both sides. Now get on all fours and perform similar movements except use your hands and knees instead of your hands and wrists. Make sure to breathe through your nose and let your belly expand outward as you inhale.

*Note: For beginners, performing pushups without using your wrist is easier than using your hand and wrist.

-Swiss ball crunch: Sit tall on a Swiss ball and place your arms on either side of the ball. Extend your arms forward so they touch the ball and lean backward so your head touches the floor. Crunch back up and repeat for 20 crunches.

Upper Body Exercises

Start by placing your hands at your hips. Next, raise your right arm up above your shoulder and bend your elbow 90 degrees. Keeping your elbow bent, lift your arm back to its original position and repeat with the left arm.

-Plank: Lying face down on the ground, extend your left arm in front of you touching the floor and your right arm behind your head. Your palms should be facing toward you. Once you've reached this position, your elbows should be directly below your shoulders. Maintain this position for 30 seconds. Switch positions and repeat the same thing on the left side.

-Side plank: Lay on your right side and prop your elbow under your knee. Bring your right hand to meet your left elbow. Pull your right arm across the top of your body, keeping your core tight. In addition, cross your left ankle over your right knee. Hold this position for 30 seconds on each side.

Shoulder Stand

Stand facing wall and place hands flat against wall, shoulder width apart. Lean forward at waist level until your front thighs touch the wall. Keep arms straight and lock out elbows. Hold position for 20 seconds and repeat 5 times.

Reverse Table Top Sit-up

Lie face down on top of table and raise legs off floor, keeping knees together. Raise chest off ground using only the abs muscles. Your body should look like a reverse table top. Hold for 30 seconds then rest for 10 seconds before repeating. Repeat 15 reps total.

Chin Up

Pull chin away from chest and hold for 30 seconds, resting for 10 seconds between repetitions. Start with your arms parallel to the floor, holding weight above your head. As you get stronger pull your shoulders back and lift your hips up towards the ceiling. Hold for 30 seconds before resting. Continue to do sets of 10-15 reps.

Crunches

Lay on stomach with feet under shoulders. Lift shoulders off ground, keeping them over your ears. Curl upper body away from your feet until you feel a stretch across your oblique muscle group. Lower back down and repeat 12 times.

Plank

Start in push-up position with forearms directly below shoulders. Prop yourself up on toes and lower belly into full plank position, lifting left foot and right arm off ground while maintaining balance. Slowly return to starting position. Do 50 reps of each side, alternating sides after 10 reps.

Seated Cable Row

Sit on chair, grip handles, and extend arms toward the sky, palms facing down. Pull back until shoulders are pulled toward the spine. Allow arms to drop naturally. Return to starting position without pause. Do 12 reps per side.

Standing Cable Row

 Same as sitting row except stand instead of sit. Alternate sides after 6 reps.

The standing cable row (SCR) technique uses two lengths of half-inch diameter steel wire rope that run perpendicular to one another. Each end of the ropes is attached to a pulley system above the ground. These pulleys allow the user to lift a weight off the ground without causing damage to the roots of the plants. The cables should never touch any plant parts because they could cause injury.

How to use SCRs

To apply the SCR technique, you need to start at the base of the tallest plant and work your way up. Make sure that you are working from the center outwards, not towards the root ends. Once you have reached the top, pull down on the opposite side of the rope to release the tension in the rope. Then repeat the process until you reach the desired height.

Why use SCRs?

Using this method makes it easier than hand planting and gives the plant a much larger surface area. You can also make the plants grow faster because you are not competing with the root environment. However, this method is harder to do since you have to find the right spot and then plan out each row carefully before starting.