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No matter how much time you have for classes, the main thing is to spend it wisely. By connecting brain resources and our ingenious advice, you can get to work on yourself every moment. And in anything (even in the shortest training), you can not deny yourself any more.

Endless traffic jams, queues in supermarkets, meetings in the HOA - a lot of things spend your "free" time in vain. But not fitness! Even from a miserable handful of minutes left on it, you can learn to derive maximum benefit. It does not matter how much time you have left, the main thing is to be able to organize everything correctly.

No matter how much time you have for classes, the main thing is to spend it wisely. By connecting brain resources and our ingenious advice, you can get to work on yourself every moment. And in anything (even in the shortest training), you can not deny yourself any more.
Shortest Workouts

And do not skeptical face: even 10 minutes of daily training for a couple of weeks with a true path lead you to a notable result, if you know what you are doing. In any case, the well-known fitness experts are absolutely sure of this, WH asked them to prepare several variants of different duration of training. All, do not spend any more time on the lyrics and get down to business.

Training in 10 minutes

Ten-minute training - you say, a trifle? But it's nice - it's the first. And secondly, if you know what and how to do, even during this time you can improve not only the mood, but also the figure. For the treadmill and interval training minutes, of course, not enough, but in order to work on the balance and strengthen the root - more than enough. "Such training is very useful for the prevention of injuries, as they develop flexibility and strengthen the muscles of the back and abdomen," adds coach Sher Shofstall. And we have no reason not to trust her.

Fitness program 1. Develop flexibility and strength
Start with dynamic stretching - training, where you work on flexibility at the expense of visible to the naked eye movements, and do not lie on the floor in the posture of a dead boa constrictor. Do two or three sets of 12 deep sit-ups and the same number of attacks in walking - this is to warm up. Then take on the attacks with the rotation of the body (toward the support leg) - ten for each. And do not forget about the abdominal muscles: do three approaches out of eight full-amplitude slow body lifts. "Do not get your feet on the ground," advises Mike Majia, a force training specialist. - So you are more involved in the muscles of the abdomen, and not the hip flexors. And make sure that the movement is smooth, without jerks, and the heels do not come off the floor. "

Fitness program 2. Restore balance
Exercises on the balance involve small muscles, training which also reduces the risk of injury. "It is especially important to remember about the buttocks, because they are the basis of the balance," says Schofstoll. To work on the bark, make three approaches to the front bar (pose as when pushing, but in the rack on the forearms), each for 20 seconds. Then three sets of bridges (see exercise B2). Complete the complex with two sets of 10-12 sit-ups on one leg, then two approaches with the same number of attacks on the sides. When you do the last, balance on the supporting leg, not transferring the body weight to the free one.

Training in 20 minutes

During this time, you can have time to slowly lap out a cup of latte. Or squeeze the most out of your muscles. An ideal twenty-minute training gives an optimal result, without leaving the feeling that you just tried (unsuccessfully) to conquer the top of Kilimanjaro. "The secret is to increase the intensity to this limit in this short space," says the stellar fitness coach Adam Ernster. How it works? Metabolism is accelerating dramatically, which means that even after training, the body continues to ruthlessly crack down on calories.

Fitness program 1. Get off the habitual orbit
Build muscle and thin. Yes, like that, and the point. "To maintain every 500 grams, the body has to spend about 200 kilocalories of energy a day," Ernster motivates us. And, believe me, in these extra kilos of muscle you will look much more graceful and slimmer than under the layers of fat. To quickly gain muscle mass, Adam advises to change the sequence of exercises more often: so the body will not have time to adapt to the loads and the training will not lose its effectiveness. Plus the traffic can be complicated. For example, exercises performed in the standing position, do not on the hard floor, but on unstable surfaces (BOSU platform for example). You can also combine two exercises into one - then you can use a maximum of muscles at the same time. As an option - connect sit-ups with dumbbells and press (with them) up. This is done like this: stand erect, feet shoulder-width apart, and lift weights to the shoulders, turning your elbows forward. Make a deep squat and immediately get up. Using the dialed inertia, push the dumbbells up. Come back to the start. Few? Try to squeeze the dumbbells upwards one by one, then the other. When working with large muscle groups, this approach will allow you to spend more energy in less time.

Fitness program 2. Increase the intensity of cardio workouts
If you are working on a treadmill, try as long as possible to keep the contact of the feet with the moving cloth - it will be more difficult, but more effective. "This technique strengthens the buttocks well," says coach Gregory Royce-Roche, and offers you this option. Start the lesson with 2-3 minutes of walking, gradually increase the speed to 5 km / h. Then set the maximum possible bias and add a little more speed - so you want to go on a run (usually around 6 km / h). Slightly lean forward and take wide steps, trying not to tear your feet off the track as long as possible. To make it a little easier to maintain the correct position of the body, lean your hands on the rail of the simulator. Pass this "emphasis" for 15 minutes, and then return to the original speed and level of slope and 2.5 minutes "walk" in a quiet rhythm to cool down.

Workout in 30 minutes

What will you choose: spend half an hour on a series of another sitcom or start the process of active fat burning? We, of course, do not raise the issue by edge, but in favor of the second option there is an excellent argument. 30 minutes (imagine, all) - the very thing to finally destroy the unsightly layers on the sides and hips.

Fitness program 1. Carry out a circular training
Katie Kähler, author of the book "Training with the stars", believes that for the competent pumping of the body, only five (!) Exercises without (!) Additional equipment(as educated people say, with their own weight). Start with the "signalman": from the position of the foot together, place the palms of your hips on the hips and spread the limbs to the sides and come back (by hand, it's best to work in this way: one repetition - sideways, the other - up, and alternate). Do two or three sets of 30 seconds each, trying to get the maximum number of repetitions in that time. Then follow the chain of the five following exercises in a row, without rest, singling out for exactly one minute: sit-ups on the chair (you just need to touch the buttocks of the seat), alternate back attacks, push-ups from the floor or chair, twisting to the press and again the "signalman". Do this circle four times. If you want to increase the intensity (we believe in you), add at a pace. For a change, you can include in the circle a couple of additional movements: leg lifts and diagonal twists. If you do not know, the first are done this way. Lie down on the floor, wind up the brush under the buttocks, just bend your knees, press the waist tightly to the floor. Straining the muscles of the abdomen, raise your legs up to an angle of 45-90 degrees. Gently return to the starting position and repeat the movement. And diagonal twists - so. Lie on the floor, bending his knees and connecting his feet. Brushes pick up the back of the head. Straining the muscles of the abdomen, tear off the shoulders from the floor and stretch the right elbow to the left knee. Return to the original and repeat the movement in the opposite direction. Do the maximum repetitions in both exercises in 30 seconds. At the beginning of the workout, do not forget about the warm-up. Finish the leisurely walk on the track and static stretch. Press the waist tightly to the floor. Straining the muscles of the abdomen, raise your legs up to an angle of 45-90 degrees. Gently return to the starting position and repeat the movement. And diagonal twists - so. Lie on the floor, bending his knees and connecting his feet. Brushes pick up the back of the head. Straining the muscles of the abdomen, tear off the shoulders from the floor and stretch the right elbow to the left knee. Return to the original and repeat the movement in the opposite direction. Do the maximum repetitions in both exercises in 30 seconds. At the beginning of the workout, do not forget about the warm-up. Finish the leisurely walk on the track and static stretch. Press the waist tightly to the floor. Straining the muscles of the abdomen, raise your legs up to an angle of 45-90 degrees. Gently return to the starting position and repeat the movement. And diagonal twists - so. Lie on the floor, bending his knees and connecting his feet. Brushes pick up the back of the head. Straining the muscles of the abdomen, tear off the shoulders from the floor and stretch the right elbow to the left knee. Return to the original and repeat the movement in the opposite direction. Do the maximum repetitions in both exercises in 30 seconds. At the beginning of the workout, do not forget about the warm-up. Finish the leisurely walk on the track and static stretch. Tear off the shoulders from the floor and stretch your right elbow to your left knee. Return to the original and repeat the movement in the opposite direction. Do the maximum repetitions in both exercises in 30 seconds. At the beginning of the workout, do not forget about the warm-up. Finish the leisurely walk on the track and static stretch. Tear off the shoulders from the floor and stretch your right elbow to your left knee. Return to the original and repeat the movement in the opposite direction. Do the maximum repetitions in both exercises in 30 seconds. At the beginning of the workout, do not forget about the warm-up. Finish the leisurely walk on the track and static stretch.

Fitness program 2. Combine two in one
If you usually load the upper body in one day, and the bottom one in the other, try to change yourself and do the whole thing right away. Everything is simple: consistently alternate approaches of exercises for the top and bottom, resting between them no more than 15-20 seconds. Combine, for example, squats with bench press, and attacks with a vertical or frontal traction block (the first - pull on top, similar to pull-ups, the second - sitting, to the stomach with a narrow grip). "Despite the significant burden on the cardiovascular system, this pattern of alternation of exercises approaches will still allow you to recover well between sets," says Megia.

Fitness program 3. Razveysya
Game kinds of sports (tennis, volleyball or something similar, but it is obligatory with a competitive element) is also a kind of intensive half-hour training. "Immersing yourself in the game, you will not only spend calories and load all the muscles without exception, but you will also turn off your head from routine problems and forget that you are actually training," argues Royon-Roche.

Shortest Workouts

No matter how much time you have for classes, the main thing is to spend it wisely. By connecting brain resources and our ingenious advice, you can get to work on yourself every moment. And in anything (even in the shortest training), you can not deny yourself any more.

Endless traffic jams, queues in supermarkets, meetings in the HOA - a lot of things spend your "free" time in vain. But not fitness! Even from a miserable handful of minutes left on it, you can learn to derive maximum benefit. It does not matter how much time you have left, the main thing is to be able to organize everything correctly.

No matter how much time you have for classes, the main thing is to spend it wisely. By connecting brain resources and our ingenious advice, you can get to work on yourself every moment. And in anything (even in the shortest training), you can not deny yourself any more.
Shortest Workouts

And do not skeptical face: even 10 minutes of daily training for a couple of weeks with a true path lead you to a notable result, if you know what you are doing. In any case, the well-known fitness experts are absolutely sure of this, WH asked them to prepare several variants of different duration of training. All, do not spend any more time on the lyrics and get down to business.

Training in 10 minutes

Ten-minute training - you say, a trifle? But it's nice - it's the first. And secondly, if you know what and how to do, even during this time you can improve not only the mood, but also the figure. For the treadmill and interval training minutes, of course, not enough, but in order to work on the balance and strengthen the root - more than enough. "Such training is very useful for the prevention of injuries, as they develop flexibility and strengthen the muscles of the back and abdomen," adds coach Sher Shofstall. And we have no reason not to trust her.

Fitness program 1. Develop flexibility and strength
Start with dynamic stretching - training, where you work on flexibility at the expense of visible to the naked eye movements, and do not lie on the floor in the posture of a dead boa constrictor. Do two or three sets of 12 deep sit-ups and the same number of attacks in walking - this is to warm up. Then take on the attacks with the rotation of the body (toward the support leg) - ten for each. And do not forget about the abdominal muscles: do three approaches out of eight full-amplitude slow body lifts. "Do not get your feet on the ground," advises Mike Majia, a force training specialist. - So you are more involved in the muscles of the abdomen, and not the hip flexors. And make sure that the movement is smooth, without jerks, and the heels do not come off the floor. "

Fitness program 2. Restore balance
Exercises on the balance involve small muscles, training which also reduces the risk of injury. "It is especially important to remember about the buttocks, because they are the basis of the balance," says Schofstoll. To work on the bark, make three approaches to the front bar (pose as when pushing, but in the rack on the forearms), each for 20 seconds. Then three sets of bridges (see exercise B2). Complete the complex with two sets of 10-12 sit-ups on one leg, then two approaches with the same number of attacks on the sides. When you do the last, balance on the supporting leg, not transferring the body weight to the free one.

Training in 20 minutes

During this time, you can have time to slowly lap out a cup of latte. Or squeeze the most out of your muscles. An ideal twenty-minute training gives an optimal result, without leaving the feeling that you just tried (unsuccessfully) to conquer the top of Kilimanjaro. "The secret is to increase the intensity to this limit in this short space," says the stellar fitness coach Adam Ernster. How it works? Metabolism is accelerating dramatically, which means that even after training, the body continues to ruthlessly crack down on calories.

Fitness program 1. Get off the habitual orbit
Build muscle and thin. Yes, like that, and the point. "To maintain every 500 grams, the body has to spend about 200 kilocalories of energy a day," Ernster motivates us. And, believe me, in these extra kilos of muscle you will look much more graceful and slimmer than under the layers of fat. To quickly gain muscle mass, Adam advises to change the sequence of exercises more often: so the body will not have time to adapt to the loads and the training will not lose its effectiveness. Plus the traffic can be complicated. For example, exercises performed in the standing position, do not on the hard floor, but on unstable surfaces (BOSU platform for example). You can also combine two exercises into one - then you can use a maximum of muscles at the same time. As an option - connect sit-ups with dumbbells and press (with them) up. This is done like this: stand erect, feet shoulder-width apart, and lift weights to the shoulders, turning your elbows forward. Make a deep squat and immediately get up. Using the dialed inertia, push the dumbbells up. Come back to the start. Few? Try to squeeze the dumbbells upwards one by one, then the other. When working with large muscle groups, this approach will allow you to spend more energy in less time.

Fitness program 2. Increase the intensity of cardio workouts
If you are working on a treadmill, try as long as possible to keep the contact of the feet with the moving cloth - it will be more difficult, but more effective. "This technique strengthens the buttocks well," says coach Gregory Royce-Roche, and offers you this option. Start the lesson with 2-3 minutes of walking, gradually increase the speed to 5 km / h. Then set the maximum possible bias and add a little more speed - so you want to go on a run (usually around 6 km / h). Slightly lean forward and take wide steps, trying not to tear your feet off the track as long as possible. To make it a little easier to maintain the correct position of the body, lean your hands on the rail of the simulator. Pass this "emphasis" for 15 minutes, and then return to the original speed and level of slope and 2.5 minutes "walk" in a quiet rhythm to cool down.

Workout in 30 minutes

What will you choose: spend half an hour on a series of another sitcom or start the process of active fat burning? We, of course, do not raise the issue by edge, but in favor of the second option there is an excellent argument. 30 minutes (imagine, all) - the very thing to finally destroy the unsightly layers on the sides and hips.

Fitness program 1. Carry out a circular training
Katie Kähler, author of the book "Training with the stars", believes that for the competent pumping of the body, only five (!) Exercises without (!) Additional equipment(as educated people say, with their own weight). Start with the "signalman": from the position of the foot together, place the palms of your hips on the hips and spread the limbs to the sides and come back (by hand, it's best to work in this way: one repetition - sideways, the other - up, and alternate). Do two or three sets of 30 seconds each, trying to get the maximum number of repetitions in that time. Then follow the chain of the five following exercises in a row, without rest, singling out for exactly one minute: sit-ups on the chair (you just need to touch the buttocks of the seat), alternate back attacks, push-ups from the floor or chair, twisting to the press and again the "signalman". Do this circle four times. If you want to increase the intensity (we believe in you), add at a pace. For a change, you can include in the circle a couple of additional movements: leg lifts and diagonal twists. If you do not know, the first are done this way. Lie down on the floor, wind up the brush under the buttocks, just bend your knees, press the waist tightly to the floor. Straining the muscles of the abdomen, raise your legs up to an angle of 45-90 degrees. Gently return to the starting position and repeat the movement. And diagonal twists - so. Lie on the floor, bending his knees and connecting his feet. Brushes pick up the back of the head. Straining the muscles of the abdomen, tear off the shoulders from the floor and stretch the right elbow to the left knee. Return to the original and repeat the movement in the opposite direction. Do the maximum repetitions in both exercises in 30 seconds. At the beginning of the workout, do not forget about the warm-up. Finish the leisurely walk on the track and static stretch. Press the waist tightly to the floor. Straining the muscles of the abdomen, raise your legs up to an angle of 45-90 degrees. Gently return to the starting position and repeat the movement. And diagonal twists - so. Lie on the floor, bending his knees and connecting his feet. Brushes pick up the back of the head. Straining the muscles of the abdomen, tear off the shoulders from the floor and stretch the right elbow to the left knee. Return to the original and repeat the movement in the opposite direction. Do the maximum repetitions in both exercises in 30 seconds. At the beginning of the workout, do not forget about the warm-up. Finish the leisurely walk on the track and static stretch. Press the waist tightly to the floor. Straining the muscles of the abdomen, raise your legs up to an angle of 45-90 degrees. Gently return to the starting position and repeat the movement. And diagonal twists - so. Lie on the floor, bending his knees and connecting his feet. Brushes pick up the back of the head. Straining the muscles of the abdomen, tear off the shoulders from the floor and stretch the right elbow to the left knee. Return to the original and repeat the movement in the opposite direction. Do the maximum repetitions in both exercises in 30 seconds. At the beginning of the workout, do not forget about the warm-up. Finish the leisurely walk on the track and static stretch. Tear off the shoulders from the floor and stretch your right elbow to your left knee. Return to the original and repeat the movement in the opposite direction. Do the maximum repetitions in both exercises in 30 seconds. At the beginning of the workout, do not forget about the warm-up. Finish the leisurely walk on the track and static stretch. Tear off the shoulders from the floor and stretch your right elbow to your left knee. Return to the original and repeat the movement in the opposite direction. Do the maximum repetitions in both exercises in 30 seconds. At the beginning of the workout, do not forget about the warm-up. Finish the leisurely walk on the track and static stretch.

Fitness program 2. Combine two in one
If you usually load the upper body in one day, and the bottom one in the other, try to change yourself and do the whole thing right away. Everything is simple: consistently alternate approaches of exercises for the top and bottom, resting between them no more than 15-20 seconds. Combine, for example, squats with bench press, and attacks with a vertical or frontal traction block (the first - pull on top, similar to pull-ups, the second - sitting, to the stomach with a narrow grip). "Despite the significant burden on the cardiovascular system, this pattern of alternation of exercises approaches will still allow you to recover well between sets," says Megia.

Fitness program 3. Razveysya
Game kinds of sports (tennis, volleyball or something similar, but it is obligatory with a competitive element) is also a kind of intensive half-hour training. "Immersing yourself in the game, you will not only spend calories and load all the muscles without exception, but you will also turn off your head from routine problems and forget that you are actually training," argues Royon-Roche.

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