Physical exercise for the cardiovascular system and the prevention of cardiovascular disease
In no case should it be too active training, including a complex of complex strength exercises. The main task is to give the heart an adequate load, which allows you to always be “in good shape" and perform its functions stably.
Paradoxically, many diseases of the cardiovascular system do not arise due to increased physical exertion, but, on the contrary, due to its constant underload. These physical exercises for the cardiovascular system will not take much time, and the benefits from them will be very tangible.
Exercises that develop and strengthen the cardiovascular system
Exercise #1:
1 Performing this exercise for the cardiovascular system, you need to stand up straight, put your feet shoulder-width apart, stretch your arms along the body.
2 Raise your arms up through the sides, rise on your toes and stretch – inhale.
3 Return to the starting position – exhale.
4 Repeat the exercise 5 times.
Exercise #2:
1 Stand straight, feet shoulder-width apart, arms along the body.
2 Raise your hands in front of you, clasping them in the lock and within 20 seconds, swing.
3 Repeat the exercise 5 times.
Exercise #3:
1 Stand straight, feet shoulder-width apart, hands on the belt.
2 Lean forward – exhale deeply.
3 Return to the starting position – inhale.
4 Repeat the exercise 10 times.
A set of exercises for training the cardiovascular system
Exercise #1:
1 Stand straight, feet shoulder-width apart, hands on the belt.
2 Spread your arms wide apart and slightly turn your whole body to the right – inhale.
3 Return to the starting position – exhale.
4 Repeat this exercise exercise for training the cardiovascular system no more than 10 times.
Exercise #2:
1 Stand straight, feet shoulder-width apart, one hand on the belt, the other hold on to the back of the chair.
2 Perform swings with the right foot back and forth.
3 Return to the starting position and do the same with the left leg.
4 The number of repetitions of this exercise to strengthen the cardiovascular system – no more than 6-8 times.
Exercise #3:
1 Stand up straight, feet together, hands behind your head.
2 Lean to the right, at the same time lunging with the right foot also to the right and stretching the arms up.
3 Return to the starting position and do the same to the left side.
4 Repeat the exercise 6-7 times.
Exercise #4:
1 Stand straight, feet shoulder-width apart, arms along the body.
2 Slowly raise your hands up.
3 Gently lower your arms in arcs down and back, while slightly bending your knees.
4 Continuing to put your hands behind your back, lean forward, straightening your legs.
5 Start moving your arms forward, bend your legs slightly, straighten your torso (the position is as if you are going to sit down).
6 Raise your arms in arcs, straighten your legs.
7 Stretch up, rising on your toes, and then return to the starting position.
8 Repeat the exercise 5 times.
Physical exercise to strengthen the cardiovascular system
In the event that you feel dizzy while doing a set of exercises for the cardiovascular system, sit down, close your eyes and gently turn your head or whole body. Surrender to the sensations that nature sends you. At some point, you will even be pleased. And when you open your eyes, you will notice that the dizziness has significantly decreased or completely disappeared. Now you can continue to perform exercises that develop the cardiovascular system and strengthen the body as a whole.
Exercise #1:
1 Stand straight, feet shoulder-width apart, stretch your straight arms in front of your chest.
2 Make a jerk with straight arms, at the same time turning the body to the right.
3 Return to starting position.
4 Make a jerk with your arms bent at the elbows, while turning the body to the right.
5 Return to the starting position, rest for 10 seconds and do the same to the left side.
6 Repeat the exercise 6 times.
Exercise #2:
1 Stand straight, feet shoulder-width apart, arms along the body.
2 Place your right hand on your belt and begin to squat, bringing your left hand behind your head.
3 Return to the starting position and do the same, changing hands.
4 Repeat the exercise 8 times.
Exercise #3:
1 Stand straight, feet together, hands on the belt.
2 For 1 minute, perform jumps in place: first, legs together – legs apart, and then – one leg forward, the other back.
3 Within 1-2 minutes, walk in place or around the room at a quick pace.
Exercise #4:
Jogging in place or around the room for 5 minutes, followed by a transition to calm walking.