How to keep fit in 11 minutes: the program of the Canadian Air Force pilots

Canadian pilots long kept secret complex of exercises that help them stay in shape, even in those parts of the world where it is impossible to find a gym. The program takes only 11 minutes and consists of five simple exercises that are carried out without sports.

A program called 5BX (ie five basic exercises) was invented in the fifties, the new it did not name. When Alex Hutchinson, author of the magazine Runner's World, began to investigate this complex, he found that his uncle had for half a century it performs!

Old-fashioned body ups can be replaced by twisting or any other abdominal exercises, but can be left unchanged.

The program includes six levels, each of which increases the complexity of the exercise. There is a schedule of exercises for each level. When you can fulfill the norm specified in column A +, then you have time to move on to the next level.

Even if you feel the strength to start immediately with the more complex tasks, do not give in to this desire. Program developers insist that the move by the graphs should be gradual.

Let's see, where to begin.

Exercise 1

Stand up straight, put your hands up. Lean forward, not vgibaya knees and touch the floor with his hands. Return to starting position and arch your back.

Exercise 2

Lie on the floor, feet at a distance of 15-20 cm from each other, put his hands along the body. Lift your head and shoulders so to see your knees. Return to the starting position.

Exercise 3

Lie on the floor face down, hands under hips. Raise your head and one leg without bending the knee. Repeat with the other leg.

Exercise 4

Lie on the floor face down, hands on the floor at chest level. Press from the floor, keeping the knees. Hands completely straighten, bend back. Then return to the starting position by touching the breasts of sex.

Exercise 5

Running on the spot. Consider each step, when the left foot touches the floor. Every 75 steps do ten jumping pereshagivaniya ( "scissors"). Repeat until you have the desired number of steps according to the schedule.

Schedule for the first level

Focusing on the table, perform the exercises until you reach the level of A +.

Ready for a new level?

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