Exercise No. 1
Stand up straight and begin to rotate around your own axis clockwise.
Photo source: youtube.com (ECONET.RU channel)
For beginners, it is enough to make 3-5 revolutions, gradually increasing their number to 21.
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Workouts with Cindy Whitmarsh
The complexes include specially selected exercises that are aimed at working with various parts of the body and muscles. Each of them is designed in such a way that, in combination, performing all of these exercises is quite effective and in a relatively short time will help not only to lose extra pounds and get your figure in order, but also helps to increase the vitality of the body as a whole.
Thus, by spending a very small amount of time every day, after a while you will be able to show off to others your magnificent slim figure and wonderful well-being.
https://youtu.be/DuNlRmvq3C0
Exercise No. 2
Lie on your back. Place your arms along your body with your palms on the floor. Raise your head and press your chin to your chest.
Photo source: youtube.com (ECONET.RU channel)
Raise your legs, trying to pull them towards your head. Return to the starting position slowly.
Photo source: youtube.com (ECONET.RU channel)
Initially, you need to perform 3-5 leg lifts, gradually increasing the load to 21 leg lifts.
Important! People who are overweight or have undergone surgery (for example, appendectomy) need to take special care when performing these exercises.
A 10 Minute Workout Program That Will Transform Your Body in Just 1 Month!!!
1. The plank is probably the most underrated exercise.
This is a static exercise that will strengthen your core, abs and shoulders. All you need to do is get into a position on the floor, bend your elbows 90 degrees and support yourself on your elbows, forearms and feet, creating a straight line from your head to your feet. You should remain in this position for as long as you can without moving your waist or buttocks.
2. Push-ups
An exercise that targets almost all major muscles and helps strengthen and tone the entire body.
3. Squats
Not only will squats help build your thighs, hamstrings and quadriceps, but it will also strengthen your core.
4. Bird-dog
This is truly a fantastic exercise.
From a plank position, simultaneously stretch one leg and the opposite arm, keeping them completely straight. Stay in this position for a second, then lower them down and repeat the exercise with the other leg and arm.
5. Bridge hip raise
This exercise will not only help build your buttocks and thighs, but will also strengthen your abdominal and back muscles.
Lie on your back on the floor with your knees bent. Extend your arms out to the sides at a 45-degree angle. Next, squeeze your glutes and lift your hips toward the ceiling. Raise them as high as possible, squeezing your buttocks. After this, slowly lower yourself down and repeat the exercise.
Four weeks of normal training:
This program consists of two main workouts:
Workout - 1
1 minute Plank; 1 minute Push-ups 2 minutes Squats 1 minute Bird Dog 1 minute Hip Raises 1 minute Plank 1 minute Push-ups 2 minutes Squats It is recommended to rest for 10 seconds between exercises.
Training - 2
Plank 3 minutes; 3 minutes bird dog 3 minutes hip raise 1 minute push up It is recommended to rest for 15 seconds between exercises.
This is done 6 times a week, followed by one day of rest:
First week Day 1: Workout - 1 Day 2: Workout - 2 Day 3: Workout - 1 Day 4: Workout - 2 Day 5: Workout - 1 Day 6: Workout - 2 Day 7: Rest
Second week Day 1: Workout - 2 Day 2: Workout - 1 Day 3: Workout - 2 Day 4: Workout - 1 Day 5: Workout - 2 Day 6: Workout - 1 Day 7: Rest
Week Three (follow the workout plan from the first week) Week Four (follow the workout plan from the second week) You have nothing to lose by trying this program, so you should start it even today
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Exercise #3
Get on your knees, positioning them hip-width apart. Place your hands on your buttocks. Press your chin to your chest.
Photo source: youtube.com (ECONET.RU channel)
Tilt your head back and arch your spine. Then smoothly return to the starting position.
Photo source: youtube.com (ECONET.RU channel)
At first, this exercise should be performed 3-5 times, gradually increasing the load up to 21 times.
Exercise No. 3: making a clear oval face
Clear cheekbones, an oval shape and a toned “muscle of youth” will help you visually lose a dozen years. You can and should do this exercise not only after forty. Due to computer neck syndrome, it is recommended for all girls over 28 years old.
How to do it:
- Turn your head to the left, forcefully push your lower jaw forward.
- Feel the tension in the muscles of your neck (not your jaw!) on the left side. Stay in this position for 10 seconds.
- Repeat the exercise on the right side.
- You need to do a total of 5 repetitions on each side.
Exercise #4
Sit on a hard surface and stretch your legs. The distance between the feet should be 20-30 cm. The palms should rest on the floor.
Photo source: youtube.com (ECONET.RU channel)
From this position, lift your torso up into a horizontal position. Hold for two minutes and then return to the starting position.
Photo source: youtube.com (ECONET.RU channel)
Start with 5 repetitions and gradually increase the load to 21 repetitions.
On a note! Experts identify 5 psychological factors that prevent you from losing excess weight, even when you seem to be doing everything right.
Exercise No. 5: making lips like Jolie's
String lips are a sure sign of aging. To make your lips plump, you don’t have to inject them with fillers or go under a plastic surgeon’s knife. We perform this exercise to increase the volume of the lips slightly.
How to do it:
- Place your index fingers at the corners of your mouth, as in the photo.
- Gently stretch your lips to the sides.
- Resist finger pressure by tensing your mouth muscles. Stay in this position for 10 seconds.
- Rest for 7-10 seconds.
- Do 10-15 repetitions in total.
This technique also helps to relax the cheeks and jaw, which are often tense. Tension is relieved and the face looks younger.
The main thing in Facebook building is regularity. If you exercise for 10-15 minutes every day, you will see results in 2-3 weeks. There will be fewer wrinkles, and the skin of the face will tighten.
What is good about this interval training for weight loss?
- It burns a lot of calories. Due to the high intensity of the workout, you burn calories not only during but also after it. By creating a calorie deficit, you destroy fat reserves. The main thing is not to eat too much after class, so as not to return everything you spent.
- It strengthens the muscles of the whole body. The exercises are selected in such a way as to work almost everything: arms, chest, abs, thighs and buttocks. After just a few workouts, your body will look more toned and athletic.
- It develops endurance. Soon you will begin to notice that climbing stairs, running for the bus, and other everyday tasks are easier for you.
You must understand that a 10-minute workout will not replace a full-fledged session in the gym or half an hour of running at an average pace. But it will help you burn much more calories than the same exercises performed at a relaxed pace and with long rests between sets.
If you have cardiovascular disease, obesity, or problems with the spine and joints, consult your doctor before performing the complex.
How to create a set of exercises?
The Internet is replete with miracle training programs, after which visible results are immediately guaranteed. However, you should not blindly follow all the recommendations. First, listen to your own feelings. Each person’s body is individual by nature, not to mention diseases and injuries that can make themselves felt during training. Don't chase quick results. Persistence and regularity are the main key to effective body changes.
Remember that the most effective workout is the one that was selected taking into account specific goals: for general body tone, perform, for example, joint rotations, bending, squats without weight, light dynamic stretching. “Remember to stretch the muscles in your calves and forearms. We unfairly neglect these areas, but in everyday life they are very busy and often tense,” emphasizes Olga Kochetova.
To make it convenient to practice anywhere, choose a complex that does not require a lot of space or complex equipment. To achieve the best results in one exercise, try to work several muscle groups. Perform, for example, stepping onto a step with a ball or dumbbell press, or jumping out of a squat.
“Alternate exercises and muscle groups being worked, train 5 times a week,” says Olga Kochetova. You can study at home with video lessons or even a personalized smartphone application. The main thing is that you feel psychologically and physically comfortable, and want to develop further.
With the right approach, even ten minutes of exercise a day will become a beneficial endeavor in all respects. The main thing is not to come up with excuses and start practicing right now. Believe me, positive results will not keep you waiting.
Photo: bigstock.com
anysports.tv
Hello! 10 minutes is good! But I want to speak about 50 minutes: I started doing fit-bo a long time ago, a couple of years ago, or rather tai-bo (that’s what it was called when I started doing it). but I didn’t study regularly at that time. And I had a lot of fun and positivity at that time. From the beginning of this year I started training regularly, but I don’t get the same amount of pleasure and positivity: I get very nervous during classes: the class participants talk all the time, take long breaks between exercises, and during their break (not for water) I manage to do more on my own 1-2 approaches. Why do participants, other than the trainer, need microphones? so that they talk all sorts of nonsense? GET THEM MICROPHONES AWAY!
