June 22, 2024

Complex exercises for those who do not have the strength and time to go to the fitness club

How often do we complain about the lack of time for basic things. The problem is especially acute in the evenings of the working week, when you want to lie on the couch so much, but conscience reminds you that you have not gone to the gym for a long time.

How to combine evening rest with benefit for the fossilized muscles of the body, correspondents SHE told and showed the instructor of the group programs of the fitness club Remix Olga Bragina. All exercises are performed in 2 sets of 16 times.

Unloading a tired for a day of sitting back work. Buttocks on the heels, hands stretched forward on the surface of the sofa.

Rotation in the shoulder joint: helps to improve the blood flow in the shoulder girdle.

We attach rotation in the neck. Important: make sure that the neck muscles during exercise are in tension, worked – the neck should not limp loose.

Preparation of the muscles of the chest: the hands joined together stretch over the head. We make sure that the back remains straight.

Preparation of the muscles of the press: lateral inclinations with extension.

From the starting position (sitting on the back, the shoulder blades are brought together, the hands in the lock) we make a slope, hands stretching at the same time upward.

Exercise for the press: lying on your back, your legs crouch through the side of the sofa. Hands behind the head.

On exhalation, perform lifting and lowering of the trunk. If you are involved in the plot twist of the series during the exercise, you can be proud: you are training the slanting muscles of the press.

The starting position for a strained back: lying on your stomach, hold your hands behind your head.

Raise the upper part of the trunk. If your sofa is short for growth, you can safely bend them in your lap and rest against the back.

Develop the myth that sitting on the couch harms the buttocks: lie on your back, hands on your head.

Strain the buttocks when lifting. Do not spare them. Men should evaluate your attempts.

Strengthen your hands: slide off the sofa, hands rest on the sofa. Bend and unbend elbow joints. Elbows pointing backwards.

Turn over and press. To start from the couch. When you learn, you can lie down on the floor and strengthen the muscles of your chest there.

Meditative Exercise: Butterfly. We sit on the couch, we bring the feet together, we bring them closer to the groin. Hands stretch the muscles of the thigh.

Stretch the back surface of the thighs: one foot underneath, the second stretches forward. We strive to lie down on the elongated leg.

An embittered cat: stand on all fours along the sofa, arch your back.

As a final exercise, you can depict a contented cat: having kicked his back in the lower back and praising himself for not having spent the evening in vain.

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