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Plogging is the new Jogging! Try it and enjoy new way of burning calories!

Plogging is the new Jogging! Try it and enjoy new way of burning calories!

Plogging is the most refreshing new workout that influences social media geeks. It is one of a kind entertaining exercise that will keep you in shape and, at the same time, helps the environment to be clean. But how did plogging started?

Plogging, also known as “plocka upp,” started from Sweden. The term “plocka upp” meaning is to pick up garbage along the streets. And while doing this, you are jogging. 

So plogging is a combination of jogging and picking up garbage along the way. It is as simple as that, and the great thing about it is you do not need to worry about set practice or set some limitations.

But when you do it, you will still need some requirements like what will be the phasing, what are the tools required, the duration and where is the best place to do it.

Picking up garbage is a good deed that any of us should do and practice. Properly disposing of the litter is our main concern in plogging. People who do it are called ploggers.

Ploggers are those who go jogging and, at the same time, pick up garbage on the streets. How they do that?

How to Do Plogging

The most effective way of plogging is bending forward while picking up garbage then continue jogging afterwards. It is an excellent workout for your core muscles, legs, and back muscles. It will keep your heart rate pumping. You will observe that plogging is beneficial to your health and the environment. So this exercise pays off you and the environment.

How can you tell if it is effective?

Compared to regular jogging, plogging can double the calories burned. According to the study, it can burn an average of 288 calories, while regular jogging can do 235 calories. Also, you are doing exercise for your core muscles and developing your arm strength while picking the garbage.

The Start of Plogging

As you are starting to be amazed at plogging, you want to know when did it begin. Aside it began in Sweden; this exercise is founded by Erik Ahloström and inspired by the Stockholm-based group Plogga. The group had a mission to motivate their runners to be an environmentalist without compromising their workout. It is a philosophy of the Swedish lifestyle called lagom. It is a way of making the earth a better place while taking a random act of kindness. It is where the idea of plogging came from. 

Things You Need to Know Before Doing It

Strong Core Workout to a Healthier Lower Back Muscles

Strong Core Workout to a Healthier Lower Back Muscles

A strong core workout focuses on your midsection muscles. But surprisingly, it connects with your lower back health and hips as well. Strengthening the core muscles is the fundamental of the stronger function of the body.

A strong core workout should be engaging with other parts of your body. There are different kinds of exercises to train your core to be stronger. It also helps to promote more efficient workouts overall.

Why workout for your core?

Why workout for your core?

Well, when you have a stronger core, that means you have a stronger back. Some of the health benefits of stronger core workout is getting rid of the back pain. It also helps the muscles and joints of the lower body to improve reflexes. 

Some of these workouts are easy to perform, and you do not need to hit the gym or get a gym instructor to assist you. You can learn these workouts just by watching online videos and capturing some of our tips and essential reminders before doing each exercise.

Influential Strong Core Workout

Performing the right rhythm and timing will give you the achievement you want from a workout, especially when it involves your core. Toned and well-built abs are one of the assets that most women and men always dream to have.

So if you want to have the same body shape, you should be working for it. No one attains a perfect body shape instantly; perfect body shapes do not happen without a sweat. An intense core workout comes from real hard work and exercises.

Here are some of the strong core workout we suggest you start doing and practicing.

Plank to Reach

Plank to Reach

Your starting position is placing your forearms on the floor while facing down. Also, your elbows should be under your shoulders in a stacking position. Then extend your legs behind you while squeezing your glutes and thighs. The pressure is in this part of your body. Next, pull your belly button towards your spine, and your right hand is reaching out to the floor. You can repeat this on the other side.

Going your Arch Upwards

Your starting position is lying, your face downwards, and your arms are extended over your head. Then lift your arms and legs, putting the pressure on your glutes and lower back. As finishing moves, you should hold this position for 2 seconds and lower your arms and legs to start another set. Repeat this until you feel the muscles in your core and back pain subsides.

Twist it like Russian

What is it to look like a twisting Russian? This term practically means of twisting your waist while sitting on glutes. Then your knees are bent out with both hands in your knees. While doing this, you should be holding a dumbbell. In this position, you will need to rotate your torso side to side. Make sure you move the dumbbell hip to hip.

Flutter Kicks

Flutter Kicks

This movement is useful if you want to train your legs to be stronger and your hips as well. 

Your starting position is lying on your back, placing your hands under your glutes. Then lift your head slowly off the floor, staring at your belly button. Next is take your legs off the floor. Keep your lower back pressed into the floor and flutter your legs. It will complete your flutter kicks movement.

Hip Bridges

This movement focus on your hips. Lying on your back while your knees are bent. Make sure your feet are flat on the floor and your arms at your sides, palms facing down. Then press your hips up and put pressure on your glutes. To repeat another set, lower your hips and start the routine.

Why these workouts?

Core Workout Tutorial – Your Basic and Advance Preparations

Core-Workout-Tutorial

Core workout tutorial gives you a valuable asset to have like balance and better posture. How hard can this be? Well, we have here core workout tutorials for beginners. But if you have the urge to level it up after doing well in basics, there you have it.

Core workout tutorial is essential to build and maintain muscles. There are different routines on how to do a core workout tutorial. And each set of method depends on how what level of familiarity you have for that particular workout.

So why focus on our core? Our core is made up of muscles that play an essential role in our primary activities. Also, it has a significant function when doing exercises.

For Beginners

We have here some of the basic core workout tutorials for you, especially when you are beginners. If you are starting, you will need the following core workout tutorial.

How to do knee fold tuck?

  1. Sit tall while your hands on the floor.
  2. You bent your knees while squeezing a ball between your knees.
  3. Then lift your knees until parallel to the floor while extending your arms.
  4. While your knees lifted, pull them toward your shoulders. Keep your body still while doing this position.
  5. Bring your knees back to starting position.
  6. You can repeat this up to 20 times.

How to do climbing rope workout?

  1. Your first position is sitting while your legs are extended.
  2. Make sure your feet are turned out in a V position and toes are in the pointed direction.
  3. Then contract your core muscles and make a roll so your spine will be in a C-curve shape.
  4. While doing this, lift your arms and move them as if you were climbing a rope.
  5. Then slightly twist each reach.
  6. Complete this workout with 20 reaches with each arm.

How to do side balance crunch?

  1. Begin with the left knee and left a hand on the floor.
  2. Put your right arm straight upward and your right leg, so your body forms a straight line.
  3. Then pull your right knee towards your torso and right elbow toward knees.
  4. Afterwards, straighten arm and leg.
  5. Repeat for 10 times. Then you can switch sides.

How to do circle plank?

  1. Make a plank position with your abs tight.
  2. Pull your right knee in and circle it clockwise and counterclockwise.
  3. While doing this, make sure your body is stationary.
  4. Do this for 5 repetitions and switch legs.

How to do sliding pike?

  1. Sliding spike begins in a plank position.
  2. Your hands under shoulders and put a towel under your feet.
  3. Make sure your legs are straight, your hips are raise.
  4. Draw your legs toward your hands to form a pike position.
  5. Your feet should slide easily while in this position.
  6. Give a few seconds holding this position then return to your starting position.
  7. Do this for 10 repetitions.

How to do oblique reach?

  1. Sit while your knees bent and feet on the floor.
  2. Slowly straighten your right leg and make a roll so your spine can form into C-curve.
  3. Then place your left hand behind head and extend the right arm.
  4. Make a twist to your body to the left side while rolling a bit more.
  5. Then stand up and repeat for about five times.
  6. Afterwards, you can switch sides.

For Advance Core Workout Tutorial