Circulation is vital not only for good health but to keep you in perfect condition for working out. Every minute your heart is pumping 5 quarts of blood throughout your body’s blood vessels. Good circulation oxygenates your entire body and eliminates toxins but when circulation is poor, it can cause bloating, fatigue, lack of energy, fluid retention and numbness in fingers. Exercise is the easiest way to improve circulation where cardio and resistance training is the most preferred choice of workouts to do so. Here are 5 exercises to improve circulation
Squat-To-Row with Resistance Band
This works out the hamstrings, glutes, and lats. It is a combined cardio and resistance exercise where you need to attach a resistance band to an anchor such as a tree or heavy piece of furniture at your stomach level. At a foot, away squat down with arms extended, core to an upright position and bend elbows to pull the band back in. perform 3 sets of 15 reps
Push-Ups
The humble pushup is a double cardio and resistance exercise to improve circulation which increases heart rate and strengthens your chest, arms, shoulders, and core. Perform the push up in plank position with feet at a hip-width distance. Perform 3 sets of 15 reps
Ankle Pumps
A great exercise for the calf muscle which is in close proximity to the veins and arteries. It helps move blood and lymph through the veins and arteries of your lower leg and prevents blood clots and swelling. In a standing position raise heels to transfer your weight to the balls of your feet and squeeze your calf muscle for just a scene. DON’T SQUEEZE TOO LONG OR YOU MAY GET CRAMPS. Repeat 3 sets of 20 reps.
Diaphragmatic Breathing
Diaphragmatic breathing stimulates deep lymphatic structure that improves the circulation of nutrients and waste materials between body tissues and bloodstream, Put one hand on your tummy in lying down position and one on your chest. Breathe in while attempting to raise your hand resting on your stomach without raising the hand on your chest. Do this for 5 minutes
Punch-And-Twist
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Among the best exercises to improve circulation warming you up instantly. Rotating your trunk while flexing your elbows and arms works out the abdominal muscles and diaphragm. Practice punching as far as your arm can go from a standing position and return to your chest while punching with the other arm. Perform 3 reps of 20 punches exhale while punching