We offer a fitness compromise. This will help you to activate the internal potential for celebrations and not gain extra pounds. Five-minute mini-workouts will help you. Each mini-complex consists of intense aerobic and power movements. This is a very flexible program. For example, you can perform only one set of exercises. Or make several complexes in a row. Everything depends on the amount of free time. But the main thing is that you do not need "super-simulators": you can practice almost anywhere. It's harder, is not it? Do our exercises in the intervals between shopping and car trips, parties and feasts ... And you will not just stay in shape, but find that your favorite little black dress sits on you as never faultlessly! Exercise to lose weight whole body will help you stay in shape always.
Leap from a semi-sitting position
Strengthens quadriceps, hamstrings, buttocks. Put your feet to the width of your shoulders, stretch the press. Sit down so that the hips are parallel to the floor, and the knees to the feet. Then with the maximum effort jump upwards, thus stretching arms or hand over a head. Return to the starting position and repeat the exercise.
Cardiovascular
Strengthens the pricked tendons, back and buttocks. Put your feet to the width of your shoulders, Take the dumbbells heavier. Keep your hands parallel to your hips, just bend your knees slightly. Feed the body forward, making a slope from the waist. Important: keep your hands with dumbbells closer to your feet.
We strengthen the muscles of the buttocks and the press
Legs shoulder width apart. Pull your arms out in front of you, clasping your fingers. Make the widest step back with your left foot. Important: the left knee should be in line with the right ankle, and the right thigh while parallel to the floor. Tighten the press and swing your arms, sharply turning the body to the right. Return to the starting position, make a lungdrop to the left. Repeat the exercise by changing your leg. Every day, do cardio workouts (jogging or walking fast) or choose what you like best from the list.
Skipping rope
Perform jumping forwards and backwards, lifting and lowering hands parallel to the body.
Jumping with high knees
Jump alternately on the left and right leg, lifting up the bent knee as much as possible.
Leap from the steppe
Stand with your right foot on the step. Bending the left knee, jump up on the right. Get off the step and change your leg.
Jumping with legs pressed
Jump in place, trying to touch the buttocks with your heels. Take the plank posture, the toe socks on the step. Hands are straight, shoulder width apart. Tighten the press so that the back does not bend. Raise your left foot and make six slow wide circular motions. Repeat by changing your leg.
Twisting "in Russian"
Strengthens the muscles of the press. Sit on the floor, bend your knees, relax. Pull your arms at the chest level with your hands down. Lean back by 45 °, lift the chest and twist the whole body to the right. Hold for a second, then - twist to the left (to increase the load, lift your legs above the floor). Repeat.
Boxing
Strengthens the muscles of the press and arms. Legs on the width of the shoulders, left slightly in front. Slightly bend your knees, making a lateral step with your right foot. Raise your hands, clench your fists and hold them just below your chin. Straight left. The right fist is pressed to the chin at the moment when you unbend your left hand to strike, the compressed fingers are parallel to the floor. During the stroke, move the weight to the left leg. Quickly return the hand to the bent position. Hook on the right. Make a right-handed punch to the left. Slightly unfold the torso, lifting the right foot on the toe. Again, press your fist to the chin and move on to the next movement. Press your arms bent at the elbows to the sides. With your left hand, make a sharp lunge upward, turning the torso and hips in this direction to increase the impact force. Return the left fist to the chin. Begin first, with a straight left, increasing the tempo of the movements.
Push ups
Strengthen the muscles of the chest, torso and arms. Put your left hand on the step, and the right one on the floor, take the emphasis, lying parallel to the step. Wring it. Lower your left hand to the floor to the left of the step, while simultaneously pulling your right foot - the left one. Once again, press and return to the starting position.
Load
Strengthens the muscles of the back and the upper. Take dumbbells, put your feet to the width of your shoulders and bend at the knees. Lean forward at an angle of 45-90C.
Flexion of arms in slope
Strengthens the biceps and back muscles. Do exercises for 30 seconds, then go to lowering the hips from the bridge posture. Taking dumbbells, put your feet to the width of your hips and slightly bend your knees. Lean forward by 45-90 degrees and lower your hands, unfolding your hands - to your chest. Having fixed forearms (elbows should not move!), Lift dumbbells to shoulders. Repeat.
Lowering the hips from the pose "bridge"
Strengthens triceps, back muscles, buttocks and calves. Do the exercise for 30 seconds. Sit on a step or on a stool, bending your knees at a right angle. Put your hands on the edge of the step or stool, at the level of your hips. Bending your chest and lowering your shoulders, tear your hips from the step and bend your elbows at a right angle. Lower your hips to the floor (elbows bent). Wring from the steppe. Transfer the weight to the toes and lift the hips so that the torso forms a straight line from the shoulders to the knees. Go back to the starting position and repeat. If you have free time (no matter, 5 or 45 minutes), use our tips to diversify your workouts, varying the load.