10 Minute Set Of Exercises For Those Who Do Not Have Time For Sports

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10 Minute Set Of Exercises For Those Who Do Not Have Time For Sports
10 Minute Set Of Exercises For Those Who Do Not Have Time For Sports

Video: 10 Minute Set Of Exercises For Those Who Do Not Have Time For Sports

Video: 10 Minute Set Of Exercises For Those Who Do Not Have Time For Sports
Video: 10 MIN FULL BODY WORKOUT // No Equipment | Pamela Reif 2023, March
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Classic functional training is a serious strain on muscles, ligaments and joints. Before loading the body in full, it is necessary to "wake up" and prepare it. Experts at the X-Fit fitness club have put together a simple warm-up set for functional workouts that is suitable for beginners and experienced fitness enthusiasts (as well as those who “never have time to exercise”). The task of the complex is to prepare the muscles for the basic load of functional training. Exercises are based on the flow technique - these are smooth transitions from one position to another. Then you can use it as a complete warm-up in the morning or evening. Bookmark!

Irina Troska, director of fitness at X-Fit:

“On our body, as in a mirror, all our emotions, feelings and events in life are reflected. We live through any situation with our body. If you do not relieve stress and tension in time with the help of exercises and special techniques, they accumulate and begin to destroy us from the inside. Man is an energy system where everything is interconnected. Problems and negativity create blocks and stagnation that disrupt the normal functioning of the body. By starting to work with your body, you not only improve your physical condition, but generally put your life in order."

Exercise 1

The starting position is a plank with arms bent at the elbows. The core muscles are involved, which are responsible for stabilizing the spine and pelvis and are involved in almost every movement. On exhalation, we alternately straighten our arms at the elbow joints, move to the "lying position". Listen to your body, feel how the muscles are included in the work.

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Important: the head should be a “continuation” of the body, in no case should it “break” the line from the top of the head to the toes.

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Hold this position for 15 seconds. Then, again on the exhale, bend both legs at the knees at the same time, lightly touch the floor with them and straighten back. Repeat this 3 times and return to starting position. Linger again for 15 minutes and relax.

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Exercise 2

Starting position - standing, feet parallel shoulder width apart. We perform a classic squat: the back is straight, the knees are directed forward, the back, abs, buttocks are tense. Without changing the position of the back, we take the leg back diagonally, moving part of the body weight to the supporting leg.

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As we exhale, we rise up, straightening our legs at the knees, transferring the weight to the supporting leg. Then lift your leg: hip parallel to the floor, knee bent at a 90 degree angle. Do everything in reverse order, repeat 5 times and change legs.

Important: when lifting, you must push off with the heel of your front leg.

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Exercise # 3

Starting position - rest on the knees, palms strictly under the shoulder joints, fingers pointing forward.

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Draw a mentally diagonal line from the hip to the crown of the head and move one arm forward into this diagonal, transferring your body weight in the middle.

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Now perform a multidirectional push-up: direct the elbow of the arm, which remained under the shoulder joint, along the body, using the triceps, and the elbow of the other arm to the side, using the pectoral muscles. As we exhale, we rise back, repeat 5 times and change our hand.

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Exercise 4

Starting position - lying on your stomach, arms bent at the elbows and directed forward. Leaning on your elbows, we stretch the top of the head up, opening the chest and raising the lower ribs.

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The next position is to bend the left leg, hold it by the foot with the left hand and pull it as close as possible to the buttocks. Then we do the same with the right hand and foot.

Important: try not to lift your knee and pelvis off the floor.

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Now we sit on our knees. Raise straight arms up and slightly diagonally, thumbs looking back.

Important: the back should not bend in the lower back.

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Photo: Getty Images, press archives

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