Not everyone has the time to have via a full day’s training. For those who dream of aligned body, wished always to be in shape, but has no time, a great way is a circular fitness training. It takes maximum 10 minutes. To do the exercises at home and on the street. The main thing — do it regularly.
Pros short fitness training
Many people choose home training on an abbreviated program for a number of important advantages.
To bring yourself up, don’t have to go to the gym, spend time on the way there and back. All types of exercises easy to practice at home.
To do not need special equipment or expensive sports equipment. Just wear shape and make regular exercise mats.
Another advantage of fitness on the short program — they can fit into even the most hectic schedule. After all, to schedule training, need to find just 10 minutes a day.
The training is designed to work the entire body. Therefore, the muscles will develop harmoniously.
Regular physical activity helps to manage stress, improve mood, charged with vivacity and positive.
The basic exercises
Having mastered all the basic exercises, you can make them full-fledged exercise program. Every sports item has its own difficulty options. A lightweight version suitable for beginners, advanced — for more experienced athletes.
stand up straight, slowly tilt your head to the right, trying to reach the ear to the shoulder;
on the left side of the head to put the right hand, gently push;
feel the stretching of the left side of the neck;
repeat in the other direction.
Chest and shoulders:
same initial position, hands folded in the sides and bent at the elbows;
shoulders parallel to floor, elbows formed a right angle;
gradually withdraw the hands back should feel a stretching the chest.
direct position: legs slightly bent at the knees, straight arms throw the castle in front of you;
head lowered on his chest, to push the blades back, rounding the back;
stomach in, pelvis forward, pulling your back muscles.
original pose: right foot to put in front of the left;
right foot to deploy at a 30-45° angle, bend the leg at the knee;
tilt the body forward, to stand in that position for 10 seconds;
to return to the upright position and repeat on the other side.
The front of the thigh:
stand up straight, the Shin of one leg to get back and press with hand to cheek;
to stay static for 10 seconds;
to change feet.
stand up straight with feet shoulder width;
on the inhale, the body slightly forward and sit down to the position where the knee forms a right angle;
the body weight transfer on the heel, pelvis retract;
on the exhale climb, knees to the end to straighten.
With the rise of the knee:
performed like a normal squat;
while lifting one knee to raise the level of the hip joint;
the support leg is slightly bent at the knee.
With the rise of the toe (a more complex version, connects to the work of the calf muscles):
when lifting, bend one leg at the knee, lifting it to the level of the hip joint;
the second leg to put on socks.
Relying on the knees:
lie on the floor face down, lift the body, to lean on straight arms and knees;
calf raise, join or cross the fingers, to send forward;
bend your arms, elbows dissolve in hand, back straight, without bending at the waist;
stomach and buttocks stretch, chest to try to get to the floor;
when lifting the body to straighten up, but not until the end.
Classic push UPS:
make the push-up position: hands are shoulder-width apart, feet together;
the body is straight line from shoulders to heels;
bend your arms at the elbows and chest touch the floor;
With support on one foot:
performed as a normal pushup, only with a support not on both legs, and one;
the second stop is placed on the heel support — you can alternate legs, or perform pushups with a bearing on each limb on different days.
to lie face down, hands folded in front of him;
forehead should rest on your hands, neck straight, gaze fixed to the floor;
on the exhale raise the body: head and neck remain in a fixed position;
buttocks strain, pelvis pressed into the floor;
on inhale, fall back.
With the mixing blades:
lie on the floor, arms extended forward;
exhale to detach the upper body from the floor;
at the same time bend your arms at the elbows to bring them to the body, reducing the blades;
on the inhale, down on the floor.
lie on your back, press your lower back to the floor;
arms folded behind head, elbows to steer to the side;
legs bent at the knees slightly to place;
exhale to curl, severing the upper body from the floor;
the torso below the shoulder blades not to raise the neck is not pulling;
get down on the floor on the inhale.
Relying on the socks: with the placing of the feet on the socks can increase the load on the lower part of the press.
The side plank.
Relying on the knee:
lie on your right side, lean on the forearm and knee;
left leg to straighten, to stretch my foot into the floor;
to raise the pelvis to pull in a straight line;
to hold the pose 10 to 90 seconds;
repeat on the other side.
The classic is similar to the previous item, but with support on feet and forearms.
Program 10-minute workout on the whole body
All the tasks of the complex should be performed without interruptions. Beginners enough to do the exercises in the classic version for 15 times each. Then you can increase the number of repetitions to 25. When the training comes easy for you, you are allowed to move on to the complicated options.
Stretching. All exercises of this stage for 10-15 seconds.
the side plank.
Break to restore breathing — 30 seconds. If stamina allows, it is possible at this time to jump on the spot.
In the second round. To repeat the whole block of exercises in the same order.
Stretching. Hold each pose for half a minute.
Fitness training can be assigned at any time, morning or evening. Choose the period when you are most productive. It is important that physical activity was completed 4 hours before bedtime. Schedule of classes totally depends on the desires and capabilities of the contractor. It may look like the following:
Monday — training of arms and shoulder girdle;
Tuesday — training the back and abdominal muscles;