10 Minute Tibetan Workout Affects Every Muscle

We now talk about the five movements that Tibetan monks make to increase youth and energy. These movements also help you sleep better and prevent joint injuries and muscle tension.
A 10-minute Tibetan workout affects every muscle

This Tibetan workout helps keep Tibetan monks youthful and energetic; read how it works and try it for yourself!

How a Tibetan workout works

Training all the muscles in your body isn’t always an easy thing to do, and it’s even harder when you only have ten minutes. So pay close attention to these exercises by Tibetan monks, thanks to which you can affect every muscle in your body.

We’re sure you’ll be convinced, so don’t miss out on these moves if you want to train your body effectively and quickly! Here comes a ten-minute, five-movement Tibetan workout for the muscles of the entire body .

Movement 1

Tibetan workout

To make this the first movement in our series, lie on the floor on your back and spread your arms to the sides so that they are at shoulder level. Remember that your shoulders should be attached to the floor throughout this movement.

Then lift your lower limbs into the air and start rotating them clockwise so that you use your middle body as the center. Make 3 sets of six spins.

Movement 2

The next movement goes by lying on your back on the ground, stretching your arms outward and breathing deeply. As you breathe deeply, slowly raise your head and feet toward the ceiling.

When lifting yourself, try not to lift your shoulders and hips off the floor. Also avoid bending your legs. When you exhale slowly, return to the starting position.

Movement 3

Tibetan workout

To make this movement, go to your knees so that your feet are parallel. Make sure your knees are spaced apart by the width of your hips. Then extend your arms along the sides of your body and put your hands on your feet.

Then lean your head forward and touch your chest with your chin. Exhale during this. Don’t forget that one of the most important things in these movements is to breathe deeply and slowly. Breathe slowly as you bring your head back, and hook your back.

Try to push your chest forward as much as you can. Keep your balance so that you support your hands gently against your thighs. Exhale and return to the starting position.

Movement 4

For this movement, you need the following position: sit on the floor with your feet shoulder-width apart. Be sure to keep your hands on the floor, and support your weight. The fingers should be parallel to the body. Exhale and then bring your head inward toward your chest.

As you inhale, hook your head back as far as you can while lifting your body at the same time. By doing this, your body should move to a horizontal position. Don’t forget to support yourself with your hands and feet. Your body is like a triangle.

Try to tense all the muscles as well as you can for a few seconds. Hold this position as you exhale, and then return to the starting position.

Movement 5

plank and Tibetan workout

Take the plank position, ie lift yourself on your hands and feet with your eyes on the floor. The hands and feet should be a little more than shoulder-width apart here. The knees should not touch the ground. In order for you to make the movement properly, bring your head back and breathe.

As you begin to inhale, raise your head. Then bring your head to your chest and try to keep your legs straight. Here, also try to keep your back and arms straight.

When you start to exhale, return to the starting position. The breathing in this movement is the same as in the previous movements. This time, however, you need more time to get used to inhaling, flexing your body, and exhaling while straightening your back.

Once you learn to do the movement well, you can start to tense your muscles for a few seconds. Remember that you need to be consistent with these movements, and they should also be done at least once a day if you want good results from them.

How can the effects of exercises be optimized?

If you want these movements of Tibetan monks to produce great results,  gradually increase the number of repetitions. During the first week, repeat each movement three times, in the second week change the number to five, and in the third then to seven. Continue to increase the number until you make 21 sets of moves in the tenth week.

If you miss between workouts for a week, it would be best to go back for the same number of repetitions as you had the previous week. The best time to do movements is in the morning when your stomach is empty.

Don’t force yourself too much – avoid straining your body too much. Once you have done these movements, rest and relax yourself so that you are lying in your seats.

With the goal of strengthening your body effectively and quickly, these exercises used by Tibetan monks are an absolutely great solution – try it for yourself and see their effect on your body muscles! A ten-minute Tibetan workout and five movements will engage your entire body.

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