The trainer called exercises safe for health on a bed
Many people like to stretch out in bed in the morning after waking up, it helps to wake up faster and start a cheerful and productive day. However, not all exercises are suitable for bed training. Coach Pavel Smirnov and Ormatek experts told Izvestia on November 8 which exercises are acceptable on the bed and which are not recommended.
According to Smirnov, a full-fledged workout on the bed is strictly contraindicated. The soft and movable base does not provide stability, which increases the risk of injury. Any exercise that requires support or balance on an unstable surface can result in stretching or dislocation of the joints. Technically incorrect performance of the exercise can make the situation worse, the coach warns.
Nevertheless, a light warm-up in the morning is quite acceptable. The main thing is to follow the technique and choose safe body positions. All movements should be slow and smooth, without jerks. They should be performed only lying down or sitting.: This way, the load remains controlled, and the spine is protected from kinks.
"By analogy with the elbow joints in the prone position, it is also possible to stretch the knee joints by bending the legs alternately at right angles. In the sitting position, it is also permissible to warm up the shoulder joints in circular movements, stretch the neck with smooth turns from right to left, from top to bottom," explained Pavel Smirnov.
In addition, Ormatek experts advised to pay attention to the surface itself. A high-rigidity mattress is better suited for morning warm-ups: it fixes the body more securely, does not collapse under weight and provides stability when moving.
"If a person plans to do a warm—up lying down, it is worth choosing a mattress with a rigid structure — it reduces the risk of injury," said Marina Vlasova, category manager at Ormatek.
Before exercising, it is also advisable to remove the pillow so that the neck remains in a neutral position.
On September 1, nutritionist Galina Leonova gave advice on how to calculate calories correctly. To calculate the daily allowance, you can use the Harris–Benedict formula or online calculators. According to the expert, calorie reduction remains the safest way to lose weight, unlike severe starvation. At the same time, it is important to maintain a feeling of fullness and choose high-quality products.
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