Vacuum cleaning of carpets
Reps30 times
Calories burned35 kcal
LevelBeginner
Changing duration and load is available in our application
A vacuum cleaner can be an effective home workout, provided you don’t just push the brush across the floor but bend, squat, and move your arms energetically. Pulling the brush toward you engages the shoulder blades, helping to work the back muscles. Vacuuming for 30 minutes burns about 110 kcal.
How to perform the exercise
30 times
35 kcal
Control your movement and do not rush.
01
Start position
Take the vacuum with a comfortable grip and keep the back straight.
02
Movement
Move the brush energetically instead of just gliding it.
03
Bending
Bend by bending the knees, not the back.
04
Blades
Squeeze the shoulder blades as you pull the brush.
05
Breaks
Take pauses and stretch your back.
06
Finish
Stretch after cleaning.
Variants
Beginner
Vacuum at a calm pace with breaks.
Middle
Work more energetically, bending and squatting.
Professional
Increase the volume and intensity of movement.
Which muscles are working
The main load falls on the lats, biceps, triceps and mid-back.
Benefits of the exercise
Strength
Works the back and arm muscles.
Simply
Combines cleaning with calorie burn.
Balance
Trains the heart with active movement.
Contraindications
Acute back or shoulder pain.
Bending with a rounded back.
Long work without breaks.
Recommendations
Posture
Bend by bending the knees and keep the back straight.
Activity
Take breaks and stretch.
