1

Square lunch

Stand upright, feet the width of the pelvis, one leg in front of the other at such a distance that both knees bend comfortably to a right angle in a squat.

Perform squats, trying to keep the center of gravity over the front leg, and the body flat. Repeat 10 times, and do the next 10 with a progression — jump up when climbing. Don't forget to repeat on the other leg.

2

Push-ups

One of the most effective exercises for the shoulder girdle and a beautiful neckline.

Place your hands on the floor wider than your shoulders, and put your feet back, lifting your knees from the floor.

Now bend your arms at the elbow joints, pointing the elbow to the side and slightly back. At the same time, your entire body should descend, and it is important that the spine retains a neutral position — the lower back should not bend. To do this, you will have to tighten your abdominal muscles properly. Then straighten your arms, lifting the whole body evenly. Pay attention to the stability of the shoulders in this exercise, they should not rise, hold them in place.

Also a common mistake is the loss of control over the neck and head, which strive to descend, breaking the smooth long line from the crown to the heels. Perform 10 repetitions.

3

Rock Climber

Stay in the push-up position, but rearrange your arms so that they stand exactly under your shoulders. Remember about the neutral position of the spine? Save it. Now lift one leg from the floor, bending it at the knee, and pull it up to your stomach. These movements mimic rock climbing, hence the name of the exercise. Once again, I emphasize the preservation of the neutral spine, because lifting the legs from the floor will strongly provoke the body to shift the pelvis upwards, its tilt, overextension of the lower back, rounding of the thoracic region, lifting the shoulders. Do not give in, strengthen yourself in the area of the center of the body, maintain symmetry. Perform the exercise dynamically, practically running for 30 seconds. up to 1 min.

4

Lateral lunches

From a standing upright position, sit on one leg, and at the same time leave the other leg to the side on the toe. Perform a squat according to all the canons of the technique: hip, knee and ankle joints on the same axis, the depth of the squat is up to a right angle in the knee, without taking it outside the foot, neutral back, the opposite arm is stretched forward. Mode of operation: alternate change of legs dynamically, slight jumping up when returning to the vertical position, continuous execution for 2-3 minutes.

5

Oblique twists

Starting position: lying on your back, arms supporting your head, elbows pointing to the sides, head and upper chest raised from the floor, one leg lying on top of the second leg. Lift the case a little higher, at the same time turning it diagonally. Move dynamically, stabilizing the sacrum and lower back on the floor, 15-20 repetitions on each side. Do not forget about supporting your head with your hands, so you will isolate the cervical spine from work.

The main principle of training that creates a turbo effect is the alternation of the upper and lower body parts, a dynamic exercise regime and a large number of muscles involved in each exercise simultaneously. Engage with the mood and love with your body and the result will not keep you waiting!

Write anything - from your smallest paragraph to your grandest masterpiece - and publish it online or send it as email newsletters directly to your readers.

Your Paragraph publication is blazing-fast, SEO optimized, and combines the best parts of both web2 and web3 to help you create content and grow your community better than ever.

Getting started

What you're looking at right now is the Paragraph editor. We support markdown, callouts, code, and rich media embeds like Twitter and YouTube.

paragraph.xyz

@paragraph_xyz

On http://paragraph.xyz, all posts are stored on @ArweaveTeam. This means they're immutable, uncensorable, permanent, and composable ✨

8

05:12 PM • Aug 18, 2022

When you publish a post, you'll have the option of sending it as a newsletter or storing it in the permanent & uncensorable Arweave.

Helpful links

Here's a few helpful pointers to customize your publication & get the most out of Paragraph:

• Theming & customization. Change your publication's font & colors; truly make this space your own.

• Set up a welcome email. This is the email your readers receive when they subscribe to your newsletter.

• Configure your publication's settings. Add links to your homepage, set up a custom domain, configure Google Analytics & more.

Need help or have feedback?

We've put together some documentation here, but if you still have questions you'd like answered we’d love to hear from you.

You can reach us via email at hello@paragraph.xyz or subscribe to our newsletter here. We're also pretty active on Discord.