5-minute workout for the press office: male version

We continue to help you maintain a healthy lifestyle even with a 12-hour working day at a computer desk. Today in our schedule - training for the press. Give her a total of 5 minutes, and the muscles will simply burn!

1. dynamic strap

Technique of this exercise is quite complicated, but it will give the maximum load on the muscles of the core. Stomach should be pulled in, arms straight, back, without sagging at the waist. Try not to press in his shoulders! Lower yourself as long as you feel you can keep the body, and immediately return back.

Perform 10 repetitions and relax for 20 seconds prior to the next exercise.

2. The rise of the legs, with a focus on the arms of the chair

Rest hands in the arms of the chair, lift the hips above the seat and start to pull your knees to your chest as possible. Try to include the maximum abdominal muscles and hip flexors to help themselves (or instead of the press will hurt the hips).

Perform 10 repetitions and rest 10 seconds.

3. Dynamic diagonal strip

Go back to the floor to perform a dynamic diagonal strip. At this time, lean forward diagonally and come back. Technique is the same as in the first exercise.

Perform five repetitions on each side and rest 25 seconds.

4. Twisting with rise of the pelvis up and focus on the direct hands

Starting position - bracket with an emphasis on straightened arms, legs, lie on the couch. Lift the hips up, keeping balance, and gently return to starting position. Exercise perform without jerks on two accounts (slowly up and slowly down).

Perform 10 repetitions and rest 15 seconds.

5. Legged twisting with pulling your knees to your chest

Starting position - bracket with an emphasis on straightened arms, legs, lie on the couch. Remove one leg from the chair and begin to pull the knee of the working leg to the chest. Free leg during the twists remains straightened. Try at the same time pulling the knee to lift the pelvis up.

Perform 10 repetitions and rest 30 seconds.

6. Twisting in the bar with an emphasis on the forearm

Starting position - bracket with an emphasis on the forearms (elbows positioned precisely under the shoulders), his feet are on the chair. In this position, you begin to perform twisting, pulling your knees to your chest. Hold the press on their toes and make sure that in the back there was no deflections (not slack abdomen).

Perform 20 repetitions and then complete an easy workout hitch.