CHILDREN – YOUNG PEOPLE – THOSE WHO FEEL YOUNG
-
Warm-up: Turn on some upbeat music you like (rock, horon, Ankara vibes, etc.) and at least Dance and play for 2 songs.
-
Main sport: Push-ups - sit-ups
Jump rope if the neighbor below does not disturb you. Go up and down the stairs.
Work out with weights (you can start with plastic bottles)
-
Cooling down: Turn on slow music and do stretching and relaxation exercises.
ADULTS
-
Warm-up: Play your favorite type of upbeat music (Rumelian, oriental, Çiftetelli, horon, zeybek, pop). –rock, Ankara weather, etc.) and dance and play for at least 2 songs.
-
Main sport: Do push-ups and sit-ups with bent knees.
You can jump rope or try to balance on one leg with an object (ball) in your hand.
Work out with weights (pet bottles may be useful).
Legs and arms; Do exercises such as contracting and releasing, lifting straight and holding and counting.
Take 20 laps in the corridor of the house.
-
Cooling down: Turn on some light music and do stretching-relaxation exercises, Dance with space, for example.
OLDER AGES
Warm-up: Play your favorite type of upbeat music (zeybek, Ankara havasi, Çiftetelli, Rumeli, etc.) and play and dance for 1-2 songs. If you get tired, try not to take a break.
Main exercise: Rest for 5 minutes
Raise your legs and arms straight in the air and count to ten.
Contract your belly and release (30 times).
Exercise weights (standing, plastic bottles can be used)
Please take 10 laps in the corridors and rooms of the house.
Sit down, breathe deeply from your belly, and inflate a balloon 30 times
Cooling down: Rest for 5 minutes.
Turn on dance music (foreign pop, classical, art music) and stretch, hold, relax as if you will lengthen all your muscles
NOTES
-
Play via computer with internet connection You can learn exercise programs such as tes, yoga, stretching etc.
-
There are radio channels in the following numbers of the television channels, you can also use them for music.
-
It would be great if you do your exercise outdoors, such as on a balcony, terrace, or garden.
Drink plenty of water.
Read: 0
