How to pump the whole body, doing 10 minutes a day

Sport And Fitness / by admin / December 19, 2019

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These exercises, enough to cover the daily needs on the move, load different muscle groups and maintain health.

Passive way of life increasesLack of exercise is a major cause of chronic diseases. the risk of cardiovascular diseases, diabetes, obesity and cancer. To protect against disease, the World Health Organization recommendsPhysical Activity and Adults. spend 150 minutes per week of physical activity: a half-hour walkWhat is Moderate-intensity and Vigorous-intensity Physical Activity?, Work at home and the other quiet activity each weekday.

There is another option - to 75 minutes of aerobic exercise at high intensity: jogging, aerobics, strength training. If we divide this time for a week, you get 10 minutes and 42 seconds per day.

We will show a 10-minute workout that is ideal for this purpose. She is intense enough to pulse jumped to aerobic zoneAnd all the muscles got a good workout.

How to train

Training consists of 10 exercises for different muscle groups. To properly load the lungs and the heart, the exercises are performed is not suitable, and intervals of 45 seconds of work and 15 seconds of rest.

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Is laid out on the full. At the end of the training you need to breathe heavily and sweating.

What exercises to perform

1. Jumping Jacks

Good warm up the body and prepare the muscles for exercise.

Jumping "feet together - legs apart" with cotton over his head. Follow intensively. Make as much as you can in 45 seconds.

2. Side strap with a change of sides

He will work the muscles of the shoulders and bark, stretch the pectoral muscles.

Change of the side lath by laying emphasis. Make sure that the body was stretched in a straight line, the basin do not fall down.

3. burpee

Will load the muscles of the body, raise the pulse.

At the lowest point touch the floor chest and hips. Pushing body lying in abutment, not sag at the waist - this may be ill spin. In order not to overload the calf muscles, go all the way from laying on a full stop.

10-minute workout: burpee — Out abutment lying

4. The rise and fall in the bracket

Pump over his shoulders, strengthen the press.

Keep your back straight. Squeeze your buttocks and press to the waist does not sink.

5. Poluborpi

After working for the press, calves and thighs.

From you stop lying to jump tightens legs to the hands, and then jump back to the emphasis lying.

6. Skrestnye lunges ago

Good will train the hips and buttocks.

Carry out attacks back, but not directly, but wise. Knee touch the floor, keep your hands on the belt or in front of him.

7. Squats with jumping out

Load the muscles of the buttocks and thighs, calf muscles.

Keep your back straight, squat thighs below parallel to the floor and jump out of the top. Feet and knees slightly turn towards. When run out of power, follow the normal air squats without a jump.

8. Lifting the arms and legs on all fours

Bleed the extensor muscles of the back muscles and bark, improve coordination and balance.

Lift opposite arm and leg. Raised arm and a leg keep straight, a little above parallel with the floor.

9. Push ups

Bleed the pectoral muscles and triceps, the muscles will strengthen the core.

perform classic push ups. When you get tired, go to the push-ups on his knees. Strain and press the buttocks to the waist does not sink. Elbows look back rather than the sides.

10. Skater

Bleed the coordination and explosive strength, raise the pulse. Strengthen the legs, buttocks, muscles of the core.

Perform the exercise at maximum speed. Take a jump to the side, holding up his leg back and crosswise. You can omit the back standing foot on the floor for balance, or keep it in the air for speed. The housing is tilted forward, back straight. Hands help you, making swing in the direction in which you jump.