Life today has become very busy with little time to exercises for the busiest people. Therefore, it is quite logical that the question arises, how to replenish energy reserves? One proven way is moderate exercise and exercises to strengthen the abdominal muscles .
Especially for the laziest, physical education experts have developed five simple exercises that will help even the busiest people keep fit and maintain good spirits.
EXERCISE 1. “CORNER” (10-15 repetitions)
– Stand up straight, feet shoulder-width apart;
– sit down, bending your knees, and put your palms (or at least your fingertips) on the inside of your thighs;
– stay in this position for a few seconds and return to the starting position.
EXERCISE 2. ” BACK LUNGES” (5-6 repetitions on each leg)
– Starting position: legs together, knees bent;
– straighten up, put one leg back on the toe, stretching it as far as possible;
– take your hands back, stretching and straining, while unfolding your shoulders and shoulder blades;
– bend your back back, slightly tilting your head, and return to the starting position.
EXERCISE 3. “BOW” (5-6 repetitions on each leg)
– Starting position: standing, heels and toes almost touching;
– put one leg slightly forward on the toe, slightly straining the calf and lower leg;
– at the same time, lower your head to your chest, slouch your shoulders, pull your stomach in with force and wrap your arms around it so that you hug your sides with your palms, and then return to the starting position.
EXERCISE 4. “PARSLEY” (3-5 times in each direction
– Stand up straight, hands rest on the sides;
– put the left foot forward, put the right hand on the stomach;
– turn slightly to the left (towards the leg) to feel tension in the right side;
– return to the starting position, change the arm and leg.
EXERCISE 5 “WALKING IN PLACE” (3-5 minutes)
– Put your feet together and slightly bend your knees;
– walk in place, trying to move your feet as often as possible, as when running;
– make sure to put your heels on the floor with each step.
Exercises can be performed several times a day. They are designed in such a way that they involve both individual muscle groups (abs, buttocks) and the whole body.Health to you!
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