Jack jumping dance
Jumping insects is a simple but effective full-body exercise that helps increase your heart rate in just a few seconds and starts the fat burning process early in the morning. Not only affecting the leg and core muscles, the jumping move also mobilizes the upper shoulders and back, helping to warm up this muscle group to prepare the body for the whole day of activity.
Stand up straight with your legs together and your arms relaxed on both sides. Jump your legs off at shoulder level or wideer while raising your arms high. Jump back to the starting position. Repeat continuously for the set time.
Do 3 sets of 30 - 60 seconds each. Rest 1 minute between sets.
arm rotation
This move affects the muscles in the back and upper back, while also counteracting the phenomenon of the shoulders curving forward.
Start in a standing position with your knees slightly bent and your hips bent, then extend your arms straight to the sides. Start performing small, controlled rotations forward and backwards.
Stand with your feet hip-width apart and your knees slightly bent. Bend forward at the hips until your torso forms an angle of about 45 degrees from the floor.
Stretch your arms out to the sides. Moving small circles forward during the prescribed time, then reverse in the direction.
Do 3 sets of 20 seconds each way. Rest 1 minute between sets.
