Sports and an active lifestyle is the way to health and longevity, but with the development of technology and mobile communications, the "bustle" is twice as fast so it is simply impossible to have time for everything. Work, favorite hobby, rest, food, among a series of endless activities it is very difficult to find a window for sports, but there is a way out even from this situation.
We bring to your attention 16 simple but effective exercises that will help to put your body in order, as well as save money and time. Important: there is nothing better than the gym and activity in the air, but if there is no time for this or other reasons interfere with you, then these tips will suit you more than ever by the way.
Running on the spot - legs
Alternately raise your legs bending them at the knees, the most important thing in this exercise is activity and full amplitude, that is, to kick your knees will be a simple loss of time.
Jumping with a clap over your head - the whole body
Это упражнение взбодрит вас и поднимет настроение, а также равномерно нагрузит всё ваше тело, держите ритм и всё будет замечательно
Отжимания со стулом - трицепс
A wonderful exercise on the triceps, the elasticity and size of which will help to somehow smooth the dangling skin on the hands. To weight the load, you can put your feet on the second chair, and if this is not enough with time, then you can put additional weights on your hips. Perform the exercise 12-15 times per approach, do 3-4 approaches. If you feel that you can easily cope, then it's time to increase the load.
"Bridge" - buttocks, front thigh
Just lie down on the floor, grab your hands by the ankles and try to raise your pelvis as high as possible. You will feel your buttocks tense. Exercise you can improve by trying to strain your buttocks at the top point.
Push-ups from the table - the upper part of the torso (arms, shoulders, chest)
A more simplified version of simple push-ups. Do the exercise 12-15 times per approach, do 3-4 approaches. If you feel that you are coping with ease, then it's time to increase the load. Remember, for faster achievement of excellent shape and more outstanding results in any exercise, a progression of loads is necessary.
Bar - press, torso
Despite its simplicity, this is a complex exercise that even many long-time athletes can not do. Here the load is measured in time, the longer you stand, the more difficult. Set yourself the task of standing for a minute and strive for this result. Perform the exercise with a stopwatch, this will allow you to track your progress and increase the load, prolonging the time of the exercise. The most important thing is not to kick your ass and not to lower it very low.
Boat - press
The exercise is very similar to the bar, perfectly loads the press
Push-ups with legs raised or stand - torso muscles
For those who are too easy to do push-ups in a horizontal position or from the table, they can replace them with this exercise. For those who can hardly cope with push-ups in principle, it will be enough just to stand in this position for a while.
Lunges - thighs, buttocks
Lunges perfectly pump the buttocks. Perform the exercise 12-15 times per approach, do 3-4 approaches. If you feel that you are easily coping, then it's time to increase the load. Why just take weights in your hands, you can drink water bottles. Lunges are done alternately. Right leg forward - right leg back, left leg forward - left leg back, etc.
French press - triceps
For this exercise, any object is perfect, not just kettlebells. A great exercise for the triceps. Do the exercise 12-15 times per approach, do 3-4 approaches. If you feel that you are coping with ease, then it's time to increase the load.
Lifting legs - buttocks
Good exercise for the buttocks. Tested ;)
Twisting - press
Twisting should be performed in an incomplete amplitude and the press during the exercise should "burn", if this does not happen, then you are not venturing well. The press loads well.
Biceps
