We offer fitness compromise.This will help you to strengthen the internal capacity for the holiday achievements and not gain extra weight.Five-minute mini-workouts to help you.Each mini-complex consists of intensive aerobic and strength movements.This is a very flexible program.For example, it is possible to perform only one set of exercises.Or make several consecutive complexes.It depends only on the amount of free time.But the main thing - you do not need "sverhtrenazhery": you can deal with almost anywhere.Simply nowhere, right?Follow our exercises in between shopping and travel on cars, parties and feasts ... And you do not just stay in shape and discover that your favorite little black dress is sitting on you like never perfect!Exercise for weight loss of the entire body can help you stay fit always.
leap from half-sitting position
Strengthens quadriceps, hamstrings, glutes.Stand with your feet shoulder-width apart, tighten your abs.Sit down so that your thighs are parallel to the floor and kn
podkolenochnye strengthens tendons, back and buttocks.Stand with your feet shoulder-width apart, take a heavier dumbbell.Keep your arms parallel to the hips, slightly bend your knees.Apply body forward, making the slope of the lower back.Important: keep your hands with dumbbells close to the feet.
strengthens the muscles of the buttocks and press
Feet shoulder width apart.Stretch your arms in front of him, clasped his fingers.Make the widest step back left foot.Important: left knee should be aligned with the right ankle, and right thigh parallel with the floor.Tighten your abs and take a swing arms, turned sharply to the right body.Return to starting position, lunge to the left.Repeat the exercise, changing pace.Every day, perform cardio (jogging or brisk walking) or choose what you like from the above list.
make jumps back and forth, raising and lowering the arms parallel to the body.
jumping with raised knees
Jump alternately on the left and right foot, lifting up the maximum bent knee.
jump to tap
Stand right foot on the step.Bending left knee, jump up on the right.Alight from the tap and change leg.
Jumping with his legs pulled up
Jump on the ground, trying to touch the buttocks heels.Take the plank pose, toe socks - on the steppe.Arms straight, shoulder-width apart.Tighten the press to back does not sag.Raise your left leg and made six broad slow circular motions.Repeat, changing the pace.
Curl "in Russian»
strengthens abdominal muscles.Sit on the floor, bend your knees and relax.Stretch your arms at chest level, palms down.Lean back 45 °, lift the chest and make twisting his whole body to the right.Hold for a second, then - twisting to the left (to increase the load, lift the feet off the floor).Repeat.
strengthens the abdominal muscles and arms.Feet shoulder width apart, slightly ahead of the left.Slightly bend your knees, making a side step right foot.Raise your hands, squeeze their fists and hold them just below the chin.Straight left.Right fist pressed to his chin at a time when you unbend left hand to strike, short fingers are parallel to the floor.During the strike, move the weight on his left leg.Quickly return the arm in a bent position.Hook right.Take a right hand punch to the left.Slightly expand the torso, lifting your right foot on the toe.Again push a fist to the chin and move on to the next movement.Press bent at the elbows to the sides.With his left hand made a sudden lunge upward, turning this way the torso and hips to increase the force of impact.Bring back the left fist to the chin.Start first with a straight left, increasing the pace of movements.
strengthens the muscles of the chest, torso and arms.Placing his left hand on the step, and the right to the floor, take the emphasis lying parallel to the steppe.Press.Put your left hand on the floor to the left of tap dance while pridvinuv right leg - the left.Press again and return to starting position.
strengthens the back muscles and the upper.Take the dumbbells with your feet shoulder-width apart and bend at the knees.Bend forward at an angle of 45-90S.
curls in the slope
Strengthens biceps and back muscles.Perform the exercise for 30 seconds, then go to the lowering of the hips pose a "bridge".Taking the dumbbell with your feet hip-width apart and bend your knees.Bend forward at 45-90 degrees and lower your arms, turning the palms - to the chest.Fixing the forearms (elbows should not move!), Lift the dumbbells to your shoulders.Repeat.
Lowering thighs posture of "bridge»
strengthens the triceps, back muscles, glutes and calves.Perform each exercise for 30 seconds.Sit on a step or stool with your knees bent at a right angle.Rest hands against the edge of the tap or stools, at the level of the hips.Arching his chest and lowering the shoulders, lift your hips off the tap and bend your elbows at a right angle.Lower the hips to the floor (elbows bent).Press on tap.Transfer the weight on your toes and lift hips so torso form a straight line from shoulders to knees.Return to starting position and repeat.If you have some free time (either 5 or 45 minutes), use these tips to help enhance your workout by varying the load.