The pace of modern life is inexorable. Even though we understand everything about the benefits of physical exercise, sometimes we simply cannot find enough time for it. After all, as a rule, a normal training session or group lesson lasts from 40 to 60 minutes. What to do if you really want to keep yourself in shape (or, moreover, lose weight), but don’t have time? We can rejoice - only 10 minutes a day is enough for a positive effect. Everyone can find them.
The main thing in training is not so much duration as regularity. True, you shouldn’t try too hard either - give yourself and your muscles a rest a couple of days a week. But the rest of the time, practice these 10 minutes with full dedication. For a workout to truly burn fat, it must be intense.
The advantage of a short workout is that you don’t have time to get too tired, which means you will perform exercises using the correct technique - this is much more important for your figure than the number of approaches and repetitions.
Whether you exercise in the morning, afternoon or evening is absolutely unimportant. The main thing is that you feel comfortable.
Each exercise of the complex takes 1 minute: 30 seconds of execution and 30 seconds of rest. If it’s difficult for you, do it for 20 seconds and rest for 40. You can, on the contrary, do it longer, 40 seconds.
Fitness at home: training set of exercises for 10 minutes a day (PHOTO)
Don't have time for fitness? Famous case! Even if you have an annual card to a fitness club in your hands - and someone has a very expensive card to a fitness club - it’s impossible to go there to work out.
I propose to solve the problem this way: find at least ten minutes for fitness. I will show you one of thousands of options for a short, effective workout, which does not require a special room, no fancy equipment, or a lot of time. And I’m telling you for sure: ten minutes of fitness a day, week, month or even a year is better than decades of complete inactivity.
Get to know the exercises and then use my outline to create a workout that suits you.
Muscle stretching
Neck
Stand straight with your feet shoulder-width apart. Tilt your head towards your right shoulder and use your right palm to slowly and smoothly press on top of your head, stretching the neck muscles. Don't pull your shoulders toward your ears; focus on moving your ear toward your shoulder, and not vice versa.
Chest and shoulder girdle
Standing straight, raise your arms up and out to the sides, bending them, lowering your elbows to just above your shoulders. In this position, move your arms back slightly, opening your chest.
Back
Stretch your arms in front of you and clasp your hands together. Round your upper back as if pushing your shoulder blades back. Pull your stomach in, push your pelvis forward and slightly bend your knees.
Posterior thigh
Stand up straight and take a small step forward. Turn your back foot to the side about 30-45 degrees and bend your knee. As you exhale, tilt your body forward without rounding your back and keeping your abdominal muscles toned. You should feel a stretch in the back of your front leg.
Anterior thigh
Standing on one leg, bend the other at the knee and, grabbing your foot with your hand, smoothly pull it towards your buttock. Keep your knees together, push your pelvis slightly forward, and move your bent leg back.
Squats
Classic
Place your feet shoulder-width apart or slightly narrower. As you inhale, lower yourself down, bending your legs to a right angle at the knees. Don't confuse this with the thighs-parallel-to-the-floor position—it's not the same thing. The feet should be on the floor, move the pelvis back, shift the body weight slightly onto the heels. Lean your body forward slightly to avoid falling. As you exhale, straighten your legs and body, but do not straighten your knees all the way.
Difficulty level - 1.
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With knee lift
Lower yourself down like a classic squat. As you rise, bend your leg at the top and lift your knee to the level of your hip joint. The supporting leg should remain bent. Then lower yourself down again and on the next rise, pull your other leg towards your chest.
Difficulty level
- 2.
With toe raise
Complicate the previous version of the squat: raising the knee to the level of the hip joint, place the supporting leg on the toe, maintaining balance and balance. This way the calf muscle receives additional load.
Difficulty level - 3.
Push ups
With support on your knees
Take a lying position with support on your hands and knees. Place your palms wide, just below the shoulder line, with your fingers facing forward. Knees together, feet elevated. As you inhale, bend your arms to a right angle at the elbow joints, spreading your elbows to the sides. Don't arch your lower back, keep your stomach and buttocks tight. As you exhale, straighten your arms, but not all the way.
Difficulty level - 1.
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Classic push-ups
Take a lying position with support on your hands and toes. Place your palms shoulder-width apart and feet together. Rise up and down by bending and straightening your elbows. The body, pelvis and legs should form a straight line from the top of the head to the feet.
Difficulty level - 2.
With support on one leg
This option differs from the classic one in the position of the legs. Place your supporting leg in the center on your toe, and place the toe of the other on the heel of this leg. Do half the push-ups on one leg and the rest on the other. Another option: on the first day, do push-ups with support on your right leg, on the second - on your left.
Difficulty level - 3.
Hyperextension
Classical
Lie on your stomach and place your hands under your head. Stretch the back of your neck and look at the floor. As you exhale, lift your body off the floor, maintaining the position of your head and neck. Tighten your buttocks and press your pelvic bones into the floor to reduce stress on your lower back. As you inhale, return to the starting position.
Difficulty level - 1.
With retraction of the shoulder blades
Complicate the previous version by extending your arms forward above the floor in the starting position. As you exhale, as you lift your body, bend your arms, bringing your elbows toward your body. At the same time, lower your shoulder blades and bring them together in the center of your back. This movement imitates swimming.
Difficulty level - 2.
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Crunches
Classic
Lie on your back, tuck your stomach and press your lower back to the floor. Place your hands behind your head and spread your elbows out to the sides. Bend your knees at right angles and place your feet on the floor. As you exhale, lift your body to the bottom edge of your shoulder blades without stretching your neck forward. As you inhale, return to the starting position.
Difficulty level - 1.
With support on socks
Complicate the previous version by placing your feet on your toes as close to your buttocks as possible. This will add static load to your lower abs.
Difficulty level - 2.
Side plank
With knee support
Take a position lying on your right side with support on the forearm and knee of your right leg. Extend your left leg and place your foot on the floor. Imagine how you look from above: your body and left leg should form a straight line. Perform on the other side.
Difficulty level - 1.
Classical
Take a position lying on one side with support on your forearm and feet. Extend your legs and keep your feet, hips and knees together. Don't pull your shoulders toward your ears and make sure your neck follows the line of your spine.
Difficulty level - 2.
Scheme of the “Fitness in 10 minutes” lesson
1. Stretching : hold each position for 10-15 seconds.
2. First round:
– squats (any of the options) – 15-25 repetitions;
– push-ups (any of the options) – 15-25 repetitions;
– hyperextension (any of the options) – 15-25 repetitions;
– twisting (any of the options) – 15-25 repetitions;
– side plank – hold the position for 30-90 seconds on each side.
3. Break 30 seconds. Restore your breathing.
4. Second round.
5. Stretching : Hold each position for 30 seconds.
In this order, the exercises can be performed without interruption, and you have a chance to complete them in ten minutes. Start with 15 repetitions of simple exercise variations, then increase the number of repetitions. Then move on to difficult variations - and again, 15 repetitions to start with. During the break before the second lap, catch your breath. If you have enough endurance, this pause can be filled by jumping on two legs or on one - for example, 15 seconds on each.
This ten-minute exercise can be performed at any time of the day no later than 4 hours before bedtime. The optimal regime, for example, is this: training on Monday, Tuesday, Thursday and Friday, and rest on Wednesday and weekends. Total: forty minutes a week. Isn't there any?
