As you know, regular physical training helps us lose weight and become slimmer. But if you do not have the opportunity to devote a few hours to it two or three times a week - it does not matter. If you during the day to briefly load the main muscles of the body at every opportunity, you will get no less encouraging result. What are they - the best exercises for studying at home? About this and talk.
1. Before getting up in the morning from bed, raise and lower the upper part of the body several times from the prone position - it strengthens the abdominal press well. Just keep in mind that you need to climb slowly, counting to 4, and dropping quickly - to the account 2. Studies show that the activity of the abdominal muscles during lifting is much higher than during the descent.
2. While brushing your teeth and washing, instead of hunching over the sink, bending at the waist, try to keep your back as straight as possible. This is the main principle of all fitness classes. It is necessary to make a slope forward, only by flexing the hip joints. And the lower you descend - the better. But in any case, do not round your back and stand on the "soft" lap.
3. While waiting near the stove while coffee is boiling or the kettle boils, perform several "fencer attacks". Just try to take a big step back with one foot, leave it straight, and squat down on that leg that was ahead. Step step each time must be changed. It is also useful to make several usual sit-ups. These are the best exercises for the lower part of the trunk, available at home. You'll see: in a month or two your buttocks will become seductive.
4. Being in public transport or in the car on the way to work or home, several times during one minute strain and relax the abdominal press. And at the end of this "complex" for 30 seconds, pull the stomach as if you want to combine it with the spine, and then relax as much as possible.
5. The fact that, if possible, you do not need to use the elevator, say all the experts in physical education, because even a simple climb up the stairs burns seven times more calories than during an elevator ride. But such a monotonous exercise can also be made more difficult for yourself. For this, stepping on each step with a full foot on the step, then slowly rise to the toe and only then put the other foot on the next step, where you do the same with this leg - and so on to the final stage of the journey. Carrying out the exercise every day, after a couple of months you will certainly notice that your slender legs cause admiration.
6. In the presence of sedentary work in the office, you will benefit from a simple but effective exercise that strengthens the muscles of the chest, activates the blood circulation and "clears up" the head. Stand next to the desk at arm's length and lean your palms on its edge. After that, holding the body straight, do a few push ups on the hands - the same as usually do when lying on the floor. In doing so, try to touch the chest of the table. Such a charge on the table is much easier to make than on the floor, and the effect will be the same as that of the house. Exercise is also good for what is feasible in the working environment.
7. At work, you can also work on strengthening the muscles of the neck. To do this, put the palm of the leading hand on your forehead and begin to do counter pressure simultaneously with both your hand and your head. Then, do the same, putting the right hand alternately in the right, and the left palm on the left side of the head. Then lower your chin lower, place your hands on the back of your head and try to raise your head, overcoming the resistance of your hands.
8. While staying at home, in the hectic routine of business affairs, stop for a moment in the middle of the room. Then stand on your heels, close your eyes and, keeping your balance, for ten seconds, strain and relax the abdominal press. Repeat this a few more times. According to experts, the effect of this exercise is enhanced by the fact that you have to use the maximum number of muscles of the body in an attempt to maintain balance.
9. When you walk around the apartment by a free wall, stop for a couple of minutes. Press your back to it more tightly, so that the blades and the "fifth point" touch the wall, and begin to slowly move down until you find yourself squatting. Repeat this exercise several times. You can get up arbitrarily, but if you succeed, do it the reverse way, that is, sliding back on the wall is already up. These are the best exercises for strengthening the muscles of the legs, back and abdominals. As a result, get a good posture.
10. Another exercise is used to strengthen the back. You need to stand with your back to the wall comfortably and raise your arms straight above your head outward with your hands. Begin to lower your hands on the wall as slowly as possible, without taking your elbows and the back of your hands from it. Then, in the same way, try to raise your hands to the starting position. It is enough to do about two approaches for ten movements a day.
11. Among the best exercises for studying at home is not the last place takes a rack on one leg. Carrying out some kind of economic work, such as washing dishes or cleaning potatoes, do not stand on both feet. It is better to take turns one by one, then another, without resting on anything. Balancing forces us to use the muscles of the abdominal press, and also leads to a useful reduction in the muscles of the supporting leg.
12. While talking at home on the phone, do not fall apart on the couch, but use the situation to strengthen the muscles. To do this, you need to stand on the floor (heels together, socks apart) and slowly crouch down to the possible limit. Then as slowly rise to the starting position, while straining the abdominal press. It would be great if your conversation was enough for two sets of 20 sit-ups. During the last squat, stay on your half-bent legs, tear off the heels from the floor and lower again. Try to do this 8 to 15 times.
13. In the evening, sitting in front of the TV, raise your arms, bent at the elbows at a right angle, so that they are at the level of your face. Within a minute several times, force your elbows together, as if trying to overcome your own resistance. This exercise strengthens the triceps well, which is very useful for you in the summer, when it's time to put on tops and sleeveless T-shirts.
14. before going to bed right in bed, lie down on your back and alternately strain for 2 seconds, and then relax every muscle, beginning with the legs and ending with the fingertips. Thus, you will get rid of unnecessary stress, which takes away from our body much-needed vital energy.