If you are obliged to follow daily, the time is very short and often this ultimately prevents you from focusing on exercise. What some women don't know is that you don't have to save a lot of time every day to maintain your body shape or perform physical activity.
You can exercise at home for a short time without disturbing your busy schedule. It's done correctly every day and the results are very satisfying. So take a few minutes for yourself and concentrate on a healthy life. Put on your gym clothes, set aside the timer, and start practicing 6 1-minute workouts to improve your body.
1-Stretch
Start exercising by stretching and strengthening the muscle fibers of your body. Of stretching is collagen, longer the skin, more beautiful, for the release of a more beautiful resilient substance that helps to keep, is essential prior to the activity. Keep your legs, arms, and torso a little longer to avoid injury.
With one foot behind and the other in front, bend your body slightly so that one hand reaches your toes and your entire body is stretched.
2-Jump
Of jumper This is a kind of long-term low-intensity aerobic exercise. This movement is excellent for losing belly and is perfectly suited for body-improving activities. Stand on a flat surface with your body properly stretched. Arms should be parallel to your body, perpendicular to the ground, and not bent.
To start practicing jumping, bend your knees and stretch them quickly to gain momentum. "Open / Close" movement Do you need to synchronize your feet with your arms? Do you want to raise or lower it? On the head. Gravity accelerates when movement is made, but you need to control the speed so that you don't overdo it. Exercise in 1 minute, resting 2-5 sets for 30 seconds each.
3-Crunch
Crunch It's a movement similar to the abdomen. Straighten your body and lie on your back. Bend your legs so that your toes are flat on the floor and your hands fit your ears. Bend your torso until your shoulders are off the floor and slightly back. Make as much contraction as possible by emptying the air from your abdominal muscles. Repeat 30 times, or as many times as you can in one minute.
4-Reverse crunch
As the name implies, it's the reverse version of the crunch exercise. Be sure to lie on your back and touch your back to the floor. To support and balance your body, support the floor with both hands, bend your knees slightly and pull your legs so that your body is in an "L" shape. Bend your abdomen and slowly toward your hips and toward your chest.
Hold your breath for 3 seconds and let it go down a little. Repeat 30 times, or as many times as you can in one minute.
5-Board 4 support
A- Board 4 Support You can also fit the drums of exercises that take place in a short amount of time. Lying on your abdomen, place your elbows and toes on the floor. Then lift until the trunk is completely aligned. You need to have enough concentration so that you can balance on a flat surface without kneeling. Remember that the force exerted on the contraction of the abdomen makes all the differences in exercise.
6-Resistant elasticity
Of resistance rubber, they want to exercise, but it is ideal for people who do not have time to go to the gym. Gym accessories can be used at home, and simple movements can make a big difference in exercise. Elastic exercises move your chest muscles, stretch your lower back, and strengthen your lower back.
To move your chest: The elastic is laid flat on a chair, ladder, or other solid places where the object is still stationary and leveled towards your chest. Hold the bottom edge of the rubber under your arm and keep the rubber loose. Then bend your elbows at a 90-degree angle and raise both arms. Be very careful as your forearms should be parallel to the floor. Rep the movement by returning to the beginning position.
Hip Strengthening: With your body properly stretched, you need to stretch your legs and widen your shoulders. Put an elastic band around your right foot, step on it with your left foot, place your right hand on your hips and grab the strap on the other end. To do this, move your right leg back to increase elasticity and constantly contract the buttocks. Reverse the sides of the rubber and repeat seriously with your left leg. Repeat up to 20 times for each leg.
To move your back: Back compressions work primarily on the muscles in the upper back, then on the shoulders and arms. To start exercising, sit on the floor with your feet in front. Place the center of the rubber on the sole of your foot and support both ends of the object so that it is straight. Always pull your elbows back to get closer to your body, but bend your back muscles. Return to the starting position and repeat the exercise.