20-minute workout for busy people
Lack of free time is not a reason to refuse playing sports this effective complex lasting only 20 minutes can be performed at any convenient time, regardless of location.
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& ldquo; I can’t find time for training & quot;. “I can’t afford going to the gym.” “There is no space to install the simulator.” “Work schedule is too hectic to go to the gym.” Sounds familiar? To help you exercise regularly, we have created this simple and effective complex strength exercises
with these 6 exercises that take just 20 minutes a day, you can work and strengthen all your core muscles. All you need is a rubber expander (you can replace it with an elastic bandage from the pharmacy if you make comfortable loops for your hands at the ends). This equipment takes up minimal space, does not require complex settings and is easy to carry with you. You can train anywhere: in a hotel, at home, in the kitchen or even in the office if you find a secluded place. Despite its low weight, the shock absorber allows you to work muscles as effective as modern leprosy simulators.
Although the program seems simple, the complex is quite intense. When the exercises become easy to perform, simply reduce the length of the shock absorber to increase the load. Is it possible to achieve good tone of all muscles with such a minimal set? Without a doubt. Each movement involves several muscle groups at once, which not only saves time, but also improves coordination – a skill that is important in daily life. So, here you have a simple and effective workout plan , accessible to everyone – just start!
Class schedule
It is recommended to exercise 2-3 times a week, be sure to leave at least one day of rest between workouts. For beginners or those who are limited in time, it is enough to perform 1 set of each exercise. As your strength increases, increase the number of sets to 2-3, resting about a minute in between. To prevent the workout from feeling monotonous, change the order of the exercises or perform them in a circle: one set of each with minimal pauses, then repeat the cycle 1-2 times. On days of rest from strength training exercises pay attention to cardio exercises. To increase resistance, you can tie a knot in the shock absorber or wrap its ends around your hands.
- Warm up. Start with 5 minutes of light cardio activity: brisk walking, jumping rope, or dancing to your favorite music. The main thing is not to overexert yourself, breathing should remain even, and speaking should be comfortable. Add some circular movements with your shoulders and arms.
- Hitch. Once your workout is complete, do another 5 minutes of casual cardio, then thoroughly stretch your core muscles, holding each stretch for 20 to 30 seconds.
Plie
The muscles of the middle part of the back and triceps are worked out.
Stand in the center of the shock absorber, place your feet shoulder-width apart, and grab the handles. Lean forward from your hips at an angle of about 90°, keeping your abs tight, chest out, and back straight. Place your arms freely along your body. Tightening your middle back muscles, bend your elbows and move them back and up until your shoulders are parallel to the floor (a). Then, using your triceps, slowly straighten your arms so that they are parallel to the floor from your shoulders to your hands (b). Return your elbows to a 90° angle, then smoothly lower your arms down to the starting position.
Perform 10–15 repetitions.
Bent-over row with back extension
The muscles of the chest, front of the shoulders, buttocks and inner thighs are activated.
Stand straight, place your feet shoulder-width apart, point your toes out to the sides. Lower your chest and tighten your abs. Take the shock absorber and throw it behind your back, placing it at the level of your shoulder blades. At the same time, the elbows are bent and directed to the sides, the hands are at the level of the elbows, the palms are facing down (a). With the strength of your pectoral muscles, straighten your arms in front of you. At the same time, take a wide step to the right and squat into a deep plie (b). Keeping your chest open, bend your elbows, bring your left leg towards your right and return to the starting position. On your next rep, step sideways with your left foot.
Do 10–15 reps.
Arm curl with lateral raise
The biceps and shoulder girdle muscles are included in the work.
Stand in the middle of the shock absorber, with your feet slightly shoulder-width apart, grasp the handles with your palms facing forward, your elbows slightly bent. Straighten your chest, tighten your abs. Pull your hands towards your shoulders, straining your biceps, but your shoulders should not move (a). Slowly lower your arms to the starting position. Then, keeping your elbows relaxed, raise your arms out to the sides to shoulder level using your shoulder muscles. Elbows and hands should be at the same level as the shoulders (b). Return smoothly to the starting position.
Perform 10–15 repetitions.
Squat with press up
Involved buttock muscles , the front and back of the thighs, as well as the shoulders.
Stand on the center of the shock absorber with your feet shoulder-width apart. Grasp the handles, pull your hands towards your shoulders, elbows bent and pointing down, palms facing forward. The chest is straightened, the abs are tense, the spine is neutral. Bend your knees and lower yourself into a squat, thighs should be almost parallel to the floor, back straight, head straight (a). Leaning on your heels, actively straighten your legs, returning to the starting position. Then press your arms up and slightly forward with the strength of your shoulder girdle muscles (b). Slowly return to the start.
Perform 10–15 repetitions.
Leg straightening
Are training gluteal muscles , front and back surfaces of the thighs.
Stand straight, tighten your abs well, straighten your chest. Grasp the shock absorber handles. Make a loop in the middle of the shock absorber and place your left foot in it. Bend your left knee and lift your leg about 30 cm from the floor (a). To enhance the effect, you can shorten the shock absorber by wrapping its ends around your wrists. By effort leg muscles straighten your knee and point your heel down towards the floor (b). Slowly return to the starting position.
Perform 15–20 repetitions.
Reverse crunches
Are being worked on abdominal muscles
lie on your back with your hands on the legs of a stable chair or the edge of a table. Pull your knees to your chest, bring your heels as close to your buttocks as possible (a). Tighten your abs. As you exhale, lift your buttocks off the floor, twisting your pelvis toward your ribs (b). Don’t strain your neck! Without stopping the abdominal tension, return to the starting position and inhale.
Perform 15–20 repetitions.
