Short training for those who have a lot of sitting

Training will help stretch your shoulders and squeezed strengthen the hips, buttocks and abdominal muscles weak. Each exercise uses several muscle groups, so that one short training session will provide a strain on the whole body.

All exercises are performed in a high-intensity intervals: the alternation of hard work and a short rest. This style accelerates the heart rate and helps burn more fat and increase stamina.

warm-up

Before training should be well warmed up. From sitting so long lost neuro-muscular sense - communication between the brain and muscles. Caught muscles poorly obey, suffers exercise technique, increases the risk of injury. Workout activates squeezed the muscles and returns you to control over the body.

sliding sideways

It activates the hips, buttocks and calf muscles.

• Stand with feet shoulder-width apart, bend your knees and squat until thighs parallel with the floor. Keep your hands in front of him, his back straighten.
• Make four fast moving right step, and then to the left.
• Repeat 10 times.

Lunge with rotation

Activates the thighs and buttocks, stretches the chest, relieves thoracic spine enslaved.

• Take a deep lunge forward right foot. The knee of the right leg is bent at a right angle, the left knee - direct.
• Put your right hand on the floor on the outside of his right foot. left, expand the housing so that the abdomen, chest and shoulders were in the same plane and are perpendicular to the floor. Left arm lift above his head, and ran down her eyes. Hold in position for two seconds.
• Without leaving the lunge, put on the floor left hand, turn the body to the right and raise your right hand. Carry in pose two seconds and then return to its original position.
• Next make a lunge with the other leg.
• Perform 10 lunges.

Squat with pelvic rise

Activates the hips, stretches the hamstring.

• Take the starting position: feet shoulder width apart, toes slightly deployed in hand.
• Sit to parallel with the floor thighs, arms fold ahead.
• Without leaving the squat, post pelvis up and straighten your knees. Touch the floor hands, try not to bend your back.
• Go back to squat and leave the starting position.
• Repeat 10 times.

Cactus

Warms up the muscles of the shoulders and back.

• Stand up straight. Lift arms straight to the side to shoulder height. Bend right angle elbows, forearms look forward, palm facing downwards. This is the starting position.
• While maintaining the right angle at the elbows, forearms upward lift. Now, palms facing forward and your silhouette resembles a cactus.
• Straighten your arms up to your shape resembles the letter Y. Dip your hands up cactus shapes, and then return to starting position.
• Keep your back straight. In order not to bend at the waist, strain press and buttocks.
• Repeat 20 times.

Fire hydrant

Activates the glutes.

• Get on all fours. The back is parallel to the floor, hands under shoulders, knees under hips.
• Lift the leg bent at the knee in the direction parallel to the floor.
• Do 10 times with the right leg, then 10 to the left.

intensive supersets

Perform each exercise for 30 seconds. Make them vigorously, but do not forget about technique. It is better to move a little slower, but to perform the movement of the full range.

Between exercises no rest, supersets can relax after 30 seconds. A superset takes two minutes 90 seconds of work and 30 seconds of rest.

Beginners perform superset three times, advanced - six.

Superset № 1

Push and twist

• Stand in the emphasis lying, wrists under shoulders, abs and buttocks are strained.
• follow push-ups stop and return to the prone position.
• Bring the right knee to right elbow and return leg back.
• Repeat pushups, but now, touch left elbow left knee.
• Each time the alternate side.

gluteal bridge

• Lie on your back, bend your knees and place the feet on the floor. Knees looking up at the ceiling.
• Lift pelvis up to body straightened in alignment with the thighs.
• Strongly tighten your buttocks to the extreme end of a second.
• Lower the hips to the floor and repeat.

air squat

• Stand with feet shoulder-width apart, toes slightly expand outward.
• Squat until thighs parallel with the floor or below, keep your back straight, not round your lower back.
• Straighten and repeat.
• Make sure that the knees were wrapped inside, just spread them out during squats.

Superset № 2

Lunges with a jump

• Stand with your feet shoulder width apart, hands on his belt.
• Lunged forward and touch the floor with his knee from behind standing leg. At the lowest point outburst both knees bent at right angles, back straight.
• From this position, jump out top, jump and change feet and land in a lunge with the other leg.

Superman

• Lie on your stomach, raise your arms and legs straight. Knees and shoulders should be off the floor, wrists and feet are at a distance of half a meter from the floor.
• At the top of the blade and the pinch strain buttocks.
• Slightly Hold this position, and then lower the arms and legs and repeat.

Lifting and lowering of the lying-ups

• Stand in the emphasis lying: shoulders over the wrists, knees and back straight, tense your buttocks.
• In turn, rearrange their hands on the forearms, keeping the position of the body. Then return to the original position.

The final complex

The final complex will help transcend the boundaries of endurance:

1. "Cliffhanger" - 15 seconds.
2. Sprint 50 meters or 15 seconds running on-site with a high lifting hips.

If you are in the street, choose a sprint. If the home - run on the spot. Repeat the set of three or six times, depending on the preparation.

rock climber

• Stand in the emphasis lying, wrists under shoulders, legs straight.
• Bend your right knee toward the chest and put a foot on a pillow under her hips, or leave the air.
• Switch legs to the pelvis was under the left foot.
• Keep my feet. Try not to throw the pelvis during a break legs, tighten your abs and keep your back straight.

Running on the spot

• Carry out jogging on the spot, lift your knees high.
• Do this as quickly as possible.

After a workout, make stretching. Intense exercise warmed up the body can now be good to stretch the muscles and ligaments, without risking getting injured. In addition, gentle exercise can help reduce the stress of intense exercise and quickly bounce back.