It is not the first time I read the opinions of experts who assert that to maintain good form need to plow for hours in the gym. If properly combine exercise for weight loss at the right pace, fifteen minutes will be enough.
Sounds very tempting for anyone who is busy at work from dawn to dusk. True?
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These exercises were designed by women for women, and I'm not sure that they will be useful to men. Perhaps beginners who make their first steps on the treadmill in the fitness club.
Nikki Anderson, personal trainer and owner of a sports club, believes that a mix of exercises for the whole body with cardio without interruption for fifteen minutes will help you to be in pretty good physical shape.
Driving training
Your workout should consist of three pyatiminutok. Each five-minute consists of 30 seconds of cardio (jogging in place, jumping rope, just jumping, etc.). Rest of the time (4 minutes 30 seconds), you are doing some exercise for the body. As a result, you get a complex of three different exercises for different parts of the body and cardio workout.
I dealt with interval exercises for 45 minutes at a health club - as long as it is the most difficult lesson, after which felt every muscle in the body.
Lower Body: Climber
Focus on straight arms, back straight, stomach in. Fast my legs knee to the stomach, as if the run-up, highly lifting knees. Try to do the exercise at the fastest rates available to you.
The lower part of the body: squats with jumps
Hand behind your head, elbows to the side, feet shoulder width apart. Squat and jump out gently upwards, pushing the whole foot, not just socks.
The lower part of the body: a lunge step stairs
To perform this exercise you need a ladder or step. A step the right foot on the step, move forward and keep the left with a raised knee a few seconds. Then return the left leg to the starting position, and the right to make a lunge back with a deep curtsy. It is desirable to do 10 reps on one leg.
Housing: movable strap
Focus on straight arms, back straight, stomach in. Carry the weight on his right arm and deploy a fully body and feet to the left, the left hand is raised up perpendicular to the floor. In this position delayed for 5-10 seconds, then return to the starting position and are doing exercise on the left arm.
During a change of hand, try to keep a straight line in the body, the body must remain in constant tension.
Housing: Bicycling
Lie down on your back, hands behind head, elbows to the sides of the blade raised. Lift the straight leg at an angle of 45 degrees from the floor. Right leg straight, left knee extends to the meeting to his right elbow. Then there is a change of feet - this is one repetition.
In this case, straight leg should at all times is at least approximately at an angle of 45 degrees to the floor and the chin should be pressed against the neck. Otherwise, after the exercise, you will not hurt the press, and the neck, as you will maintain the upper body does not press, and neck. It is desirable to do 20 repetitions.
Upper body: ascents on the side
Lie on your right side, knees bent, feet together (especially the feet). The right hand grabs her waist, and his left hand put on the floor in front of him. Raise your upper body up, trying not to rely heavily on the arm. Then slowly, without giving up the body, lie down on the floor. It is desirable to carry out 10-15 repetitions on one side.
Complication №1: almost the same position, but the hand was hugging her waist and bent at the elbow and head for the back of the head, legs straight. Ups are complicated at the same time lifting the upper body and legs straight. That is, if you lie on your right side, lift up his left leg. then the body and the leg slowly, with force, back into place.
Complication №2: when performing exercises on the right side, the left foot is constantly raised up, raised his right leg to the left at the same time lifting the body.
Complication №3: both legs lifted up simultaneously with the rise of the body. In this case, the legs tightly pressed against each other. If desired, you can add a weight to one or both legs.
Upper Body: Push-ups in a pose "Dog upside down"
Become a pose "Dog upside down", legs and back straight, hands slightly wider than shoulder width. Start pressing, bending elbows to the side, the forehead extends to the floor. Then straighten your arms.
Upper body: Pushups for Triceps
Standard push-ups for triceps. Girls perform from their knees, men - as always :). Back straight, stomach in, hold back. Hands held tightly to the body. Starting position - the emphasis on direct hands shoulder-width apart. During pushups elbows retracted clearly back, not the sides.
Choose the exercises and go;)