7 Exercises to Do on board during a long plane trip

Who I am
Joel Fulleda
@joelfulleda
SOURCES CONSULTED:

wikipedia.org, lonelyplanet.com

Author and references


There are those who love to fly, especially when they do it to reach their holiday destination.
Others hate having to take the plane, maybe for fear, or simply because they find it stressful and particularly uncomfortable to stay for hours in a confined space at over 10.000 feet of altitude.

Whether you belong to one or the other category, it doesn't matter: a long journey can put a strain on anyone's patience ... When there is no movie to watch, you have finished your book or your iPod battery is dead , boredom comes. Add the discomfort of the armchairs and the few hours of sleep to complete the picture: the appearance of a zombie and the mobility of a pensioner!
But we'll take care of it to recommend a way to have fun on the plane: thephysical exercise!
Forget weights, treadmills and other driven machinery: this work out is designed to be performed free body on board an airplane, maintaining the utmost discretion!



Index

  1. Exercises to do on the plane
  2. Leg exercises
  3. Shoulder and arm exercises
  4. Posture exercises
  5. User questions and comments

Exercises to do on the plane

During the preparatory phase we recommend that you drink a lot of water to prevent the inconvenience caused by change in altitude. Drinking water is also one of the most effective methods of reducing any risk venous thrombosis for pregnant women or passengers with Health problems.

Leg exercises

  1. Calf relaxation.
    This exercise should be done seated.
    Pivoting with your hands on your knees, raise your heels first and then your toes simultaneously by contracting and releasing the calf muscles.
    10 reps per minute, for three minutes.
  2. Surrounding the ankles.
    This exercise should be done seated.
    Alternately lift your feet and rotate your ankles in both directions.
    10 repetitions per minute (5 in each direction), for three minutes.
  3. Relaxation of the quadriceps.
    This exercise should be done seated.
    Alternately raise the legs by flexing the knee and bring them as close to the torso as possible, maintaining a stable and upright position.
    10 reps per minute (5 for each leg), for three minutes.

Shoulder and arm exercises

  1. Shoulder relaxation.
    This exercise should be done seated.
    Roll your shoulders in both directions (back and forth) keeping your back straight and perpendicular to the seat.
    10 repetitions per minute (5 in each direction), for three minutes.
  2. Mobility of the arms.
    This exercise should be done seated.
    Keeping your elbows still and adjacent to your torso, lift your forearms up to bring your hands to your shoulders.
    20 reps per minute, for three minutes.

Posture exercises

  1. Balance.
    This exercise is done in a standing position.
    Simultaneously lift your heels and keep balance on your toes for 5 seconds.
    20 reps per minute, for three minutes.
  2. Shoulder and leg stretch.
    This exercise is done in a standing position.
    After finding a foothold, stay balanced on one leg, and flex the other by bringing the foot as close as possible to the buttock with the help of the corresponding arm.
    Repeat the exercise with both legs.
    10 reps per minute (5 per leg), for three minutes.

That's all, now you know what are the most effective exercises to perform on the plane. They will certainly not make your butt as tall and firm as Belen's, nor will they define your turtle as Cristiano Ronaldo's, but they will certainly allow you to stretch just enough to spend your plane trip more relaxed ...




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