Day 4. Make waves.

The ability to recover effectively can be developed.

Phrase of the day: The way we work doesn't work.

"The one who wears himself out with training and does not allow himself to recover enough is like a candle lit from two ends, and it will all end in burnout and increased susceptibility to injury and disease."

Tony Schwartz

We are not made to rest exclusively at night. Just as we go from light sleep to deep sleep more than once during the night, every 90 minutes during the day we go from peak to decline in activity and concentration.

Our body requires rest approximately every hour and a half. In most cases, given the busy rhythm of our lives, we ignore such signals as restlessness, scattered attention, and increased irritability.

Most of us do not appreciate and deliberately do not take breaks in work, and therefore do not recover as we should.

Task of the day:

Give yourself a rest day today and do all the things that help you relax and fill you with energy.

If it is not possible to take a day of rest, take small breaks from work during the day. Determine the most effective recovery methods for you.

Also, during the day, try to do any activity in a relaxed way (we often tense up even when just walking in the park), and at the end of the day, you will feel that you are still full of energy.

The ability to recover effectively can be developed. How much happier and more successful we can become if we learn how to effectively alternate intensive work with recovery, form waves of work, and rest!

Workout of the day:

Training with elements of animal flow movements to strengthen cortical muscles - abs, lateral abdominal muscles, and back muscles.

Exercise technique:

1. Focus on the lumbar! Don't arch your lower back into planks.

2. Lying on your back - press your lower back to the floor.

3. Do nothing through acute pain, discomfort is allowed.

4. In exercises where we stretch the leg, arm - stretch well, do not be lazy.

5. With constant pain in the lower back, first of all, contact a vertebrologist. Knowing the cause of back pain will speed up the recovery process.

6. Do the exercises smoothly, at your own pace, and in a cheerful mood.

7. Smile at the end and pat yourself! This will give the green light for a new workout.