10 exercises that can be performed without leaving the couch
Sport And Fitness / / December 19, 2019
Even if you are very lazy, chase away the excuses. Here are 10 effective exercises, which affects ease. You do not even have to get up.
Exercise № 1. "Dancing beetle"
Exercise is working very well all the abdominal muscles, not just the average.
- Lie on your back, stretch your arms and legs up, holding between his hands and ankles fitball.
- At the same time lower the right arm and left leg, but do not touch the floor. The ball remains sandwiched between the raised left hand and right foot.
- Return to starting position and repeat on the other arm and leg.
Perform 25-30 reps on each side.
Exercise № 2. "Superman"
Working the muscles of the back and buttocks.
- Lie on your stomach, arms stretched forward.
- From this position, perform simultaneous lifting of hands and feet, pause for 5 seconds.
- Return to starting position and repeat.
In order to increase the load on the buttock muscles, while lifting the legs, try to compress them as much as you can.
Perform the exercise for a minute.
Exercise № 3. Side push-ups on your triceps with a twist
This exercise is working from Pilates triceps press obliques and the outer side surface of the thighs.
- Lie down on a mat on the right side. Hug the chest with his right hand, left Abut the floor under the right shoulder. The right leg is bent (knee angle - 90 degrees), the left leg extended and raised by a few centimeters above the floor.
- Press down on the left hand and lift the body. At the same time by prying lift your left foot off the floor as high as you can.
- Gently return to starting position and repeat.
Perform 20 repetitions and repeat on the other side - it would be one approach. Perform two such approaches.
Exercise № 4. "Frog"
Working muscles of the lower back, buttocks and press.
- Lie on your stomach, your hands are in front of you, elbows bent and facing the side, his head lying on the folded hands. Bend the knees so that the shins and ankles touching are perpendicular to the floor.
- Pull the belly, lift your feet off the ground literally by 3-5 cm, and return to starting position. The upper part of the body must remain motionless.
Perform 12 such repetitions. If the exercise seems to you a light, you can stretch your arms forward and lift the chest.
Exercise № 5. Hoisting with ball feet
Work glutes and outer thighs. If you do not have a lot of the ball, you can use a tennis ball or a rolled-up towel.
- Lie on your stomach, and then move to the right thigh so that your knees, ankles and thighs were pressed against each other. Hold the ball left knee between the femur and tibia, and lift the leg with the ball is literally a centimeter.
- Raise your left leg as high as you can, and return to starting position. The knee should not touch the floor.
Perform 10-15 reps and switch sides - it will be one approach. Follow these three approaches.
Exercise № 6. "Corkscrew"
Work the shoulders, back, chest, triceps, abs and buttocks.
- Stand in the plank position, with emphasis on the wrists, feet together, hands rest on the floor directly under your shoulders, stomach in, waist without sagging.
- Hold the palm of your hand pressed to the floor, turn the body to the right and place the right thigh to the floor, knee bent, and thus lies on the floor in front of you.
- From this position, return to position after lifting straps and hip without dropping your right foot on the floor, raise it to 20-30 cm.
- Go back to the bar and repeat.
Perform 15-30 reps, then do the exercise on the other side.
Exercise № 7. Lifting the body with turns
Work your abdominals.
- Sit on the floor, knees slightly bent, heels rest on the floor, arms bent, hands clenched around the chin, the body rejected back to 45 degrees.
- Raise your body up, then slowly lower, slightly twist the left, then right. Perform the housing during twisting subsidence time as long as the inclination angle reaches 45 degrees (about 4 twisting).
- Rise again and again.
Perform the exercise for 45 seconds.
Exercise № 8. "Jumpin 'Jack Flash" lying
Work the shoulders, abdominal muscles and buttocks.
- Lie on the right side, the emphasis on the elbow. Raise your left arm up, left leg stretched out, the toe of the foot deployed down.
- Begin to lower outstretched arm down until until it is at an angle of 45 degrees. Along with the hand lift the left foot, while continuing to hold the foot in the same position.
- Return to starting position and repeat.
Perform 12 repetitions and repeat on the other side.
Exercise № 9. Spinal bridge with dumbbells zhimom
Work the shoulders, chest, triceps and buttocks.
- Lie on the floor. Legs bend at the knees, feet fully pressed to the floor and are located on the buttocks at a distance of a foot in length. Dumbbells in bent arms, elbows angle - 90 degrees, forearms perpendicular to the floor, palms deployed to each other.
- Straighten the arms and at the same time push the pelvis and hips up, maximum squeezing glutes.
Perform 15 repetitions.
Exercise № 10. "Cherepodrobilka" + "Scissors"
Work triceps and abdominal muscles.
- Lie on your back with dumbbells in each hand. Arms and legs extended upward, palms facing each other.
- Fixing shoulders in this position, slowly bend your elbows, bringing the dumbbells to the ears. Simultaneously with the movement omit the left leg to the floor, but do not touch it.
- Straighten the arms and at the same time perform a change of feet.
Continue the exercise for one minute. Easier embodiment: the legs are raised upwards and locked in this position. Only work hands. Press tense, back pressed to the floor.