Exercises that are energized, even if you drop from exhaustion

By the end we did get tired of the day, the idea to do sports is associated with climbing Mount Everest barefoot. By the irony of it is sport helps to re-start the engine. Star trainer Joel Harper (Joel Harper), author of a book about fitness, was chetyrohetapny plan exercises that literally lift you up from the floor and help tie the laces on a running shoe.

Each of these systems takes 5-10 minutes and energizes. Select the range that corresponds to your level of fatigue, and make one or two approaches in a row. Or complete all four sets of exercises, from beginning to end, and then from the end to the beginning, to get a powerful energy boost.

Complex № 1

If your strength is only enough to lie on the floor, try three exercises with massage roller, which require minimal effort. With them will go weak and you feel ready for further action.

1. Hammock

Resting on his hands, put his left heel on his right knee and move the weight on his right thigh. Slow ride on a massage cylinder back and forth for 3-5 cm. This is one repetition, you need to make 25. Then rest 15 seconds, placing a cushion under your lower back, and repeat for the other side. Make two approaches for each side. During the exercise keep your arms slightly bent.

2. The upper part of the back

Put massage cushion under your back. Relying on foot, rolling it along the spine from the thoracic to the lumbar and back. Do two sets of 20 repetitions each.

Stop the movement when the roller reaches the blade, so it does not rolled under the neck.

3. Lower back

Put a cushion under your tailbone, lean on the elbow of his left hand. Put your right hand on the abdomen to assess whether the press is operating. Straining abdominal muscles and building on foot, Car massage cylinder from the coccyx to the waist at a distance of 3-5 cm back and forth. Make two sets of 20 repetitions for each side.

Complex № 2

If you're willing to move, but no farther than to his own toes, try three simple stretching exercises to activate the flow of blood. This complex will help relieve muscle tension and relax the hamstrings to add energy to the body.

1. hips

Lean forward with slightly bent knees. Relax your body and feel the pleasant muscle strain. Hold this position for 10 seconds. Then, for a deeper stretch straighten your arms and try to get them to the floor. In turn, bend your knees, keeping the heels off the floor. Continue the movement for 30 seconds.

If you can not reach the hands of the floor, lean on a bench or a stack of books.

2. Warm up for the knees

Lie on your back, bend your knees and gently lower them to one side. Take five deep breaths, return to starting position. Repeat the movement in the other direction.

Make sure that the body above the waist remained motionless, in the exercise involving the muscles located below the belt.

3. rotations

Stand with your feet slightly wider than shoulder width, lock body from the waist down in the same position. Upper torso to rotate from side to side. Repeat 10 times. Turns the elbows, making sure your head is moving along with the body.

Complex № 3

If you already have appeared a little energy with which you can work, do the three functional exercises. They increase endurance, strength and agility, but still will have a tonic effect.

1. Back

Lie on the floor face down and stretch your arms and legs. Raise and lower leg at a time while pulling hands at your sides and then lifting them over the head. Do 2-3 sets of 10 repetitions each. To change the direction in which you draw your hands, bend your elbows.

2. Squat and rotate with dumbbell

Take a dumbbell in your hands vertically. Lower the hips so that his elbows were between his knees. Take the starting position and rotate the right case. This is one repetition. Do two or three sets of 10 repetitions, alternating sides turning with every movement. Keep your knees over ankles during squats.

3. Lifting one leg

Tilt body forward to touch the floor with your hands while lifting one leg until it is parallel to the floor. Return to the starting position. Do 2-3 sets of 10 repetitions for each leg. If the exercise seems too complicated, do not lose heart completely and do not lift the leg so high.

The five-minute interval training

If you feel you are almost ready to take decisive action, try a few five-minute interval training to raise the energy level from medium to maximum. Fans love the fitness interval training, because the acceleration and deceleration cause the body to operate at full. Sounds great. In fact, the constant gear changing increases the level of adrenaline in the blood. What does it mean? That you are full of energy and ready to act. So then, if after a short sprint, you feel good, try a set of exercises a couple of times.

To determine for themselves the speed at which you want to move, use the personal perception of the scale load, where 0 - your speed when you are sitting on the couch, and 10 - the maximum running speed.

• Warm up. 0:00–0:30. Walking or jogging at a leisurely pace. The load on the scale of 3-4.
• Interval A. 0:30–1:00. Walking or running at a fast pace. The load on the scale of 5-6.
• Interval B. 1:00–1:30. Walking or running at a fast pace. The load on the scale: 8-9.
• Repeating intervals. 1:30–4:30. Switch between the intervals A and B three times.
• Relaxation. 4:30–5:00. Walking or jogging at a leisurely pace. The load on the scale of 3-4.