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 Our life becomes a frantic pace. There was a huge amount of services and programs with the prefix "express". Sometimes it happens difficult to find the time and the desire to find a comprehensive sports. Becoming increasingly popular express workouts that take just 10 minutes. It is clear that the significant results they will not give, but to help maintain muscle tone, to disperse the blood and improve health.
So - Charging is on! Take a few deep breaths. Pull the muscles. In general, do a light workout. And now proceed directly to the exercises.
Exercise 1.
Pick up a towel over your head and lift. This will keep the shoulders at the same level. Remember, your shoulders should be omitted. Feet shoulder width apart, and start ups to the level of the chair. Back straight. We try not to lean forward strongly. Do 10 to 15 repetitions. In this exercise, we are working on the upper part of the back, legs and develop stamina. Do not forget to breathe.
Exercise 2.
Quite difficult. Stand up straight. Get hands behind his head. Lunged forward with his left foot. Then straighten your legs and push down so you can jump. Jumping feet change places, ie should be ahead of the right leg. Again lunged. This will be the first approach. Take 3 - 4 times. Exercise helps to work the muscles of legs and buttocks. Try to jump and land as quietly as possible.
Exercise 3.
Stand up straight, arms down along the body. Take your right foot slightly back. Tilt body forward at the same time raising the right leg and left arm. From fingers to feet should denote a straight line. Hold for 5 breaths. And return to starting position. Make for each foot 5 - 6 times.
Exercise 4.
Now's work on the upper body. Stand up straight. On the inhale cant down and rests his hands on the floor. Desirably, the knees were straight. But first, you can bend them slightly. Now, a few steps hands to take the emphasis lying. We do one push-up and return to the starting position. Take 5 - 6 times.
Exercise 5.
This exercise will help to develop endurance and work on the arms, legs and abs. So squat. Hands just ahead to be able to lean on the palms. On the inhale do bounce back and get a position, "Plank". Again jump - to its original position. Repeat 12 - 15 times. Try to keep the legs together.
Exercise 6.
Now, the starting position for us - pose "Plank". Feet together. Step forward with the left foot. Then return to the starting position. And again right foot. In total, this - 1 times. Make you have 20 - 30 repetitions. This exercise is directed to the development of muscle strength and upper body.
Exercise 7.
And now we are going to play a little bit over the back. Lie on the floor face down. Hands apart. As you inhale, lift your head and shoulders. On the exhale, output arms forward. On the inhale your arms again, you exhale lower shoulders. Make 10 - 15 repetitions.
This complex is good that includes cardio and endurance exercise, and poses borrowed from Pilates and yoga are great to help tighten and strengthen the muscles. You can do it in the morning or in the evening. But remember that rapid activity can not replace proper training. Especially for those who seek to lose weight. It can be used as supportive and preventive measures.
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