Strengthen your muscles, lose weight. And in just 10 minutes a day!
Forget the grueling muscle building exercises - they won’t benefit most of us. Light weight load will be more effective to maintain the shape and flexibility of the body. Our exercise program will help you quickly get in shape, giving classes only 10 minutes a day.
The most important thing is to exercise regularly. You yourself will be surprised how soon such a charge will bring its results. You will not only lose a couple of extra pounds, but also significantly increase self-esteem and self-control. Strength training also strengthens bones and reduces the risk of osteoporosis in the future.
You will need
Two 1.5 kg dumbbells (instead of them you can use 1.5 liter bottles filled with water or smaller bottles filled with sand).
Perform each exercise 8 times without a break. Then rest a bit and repeat another 8 times. When you feel that you have become stronger, do 3 sets of 12 exercises. During the week, try to do exercises at least every other day, and preferably daily.
Breathe deeply and try not to strain your muscles.
10 MINUTE CHARGE
STRENGTHEN THE Lumbar Stand straight, feet shoulder-width apart, slightly bent at the knees. Lean forward slightly without straightening your back, lower your arms with dumbbells down. Then straighten your back, straining the lumbar muscles, while pulling your arms to your hips. Repeat.
STRENGTHEN YOUR BACK
Lower your arms with dumbbells down, dumbbells parallel to the ground. Take your shoulders back. Then bend your arms so that the elbows are pointing to the sides, and the dumbbells are at chest level. Spread your arms to the sides and lift the dumbbells over your head.
Bend your knees slightly. Keep the dumbbells at waist level, elbows bent at right angles and directed back. Then bend your arms so that the dumbbells rise to shoulder level, return to the starting position, lower your hands down and return to the starting position again.
TIGHTEN THE BREAST
Lie on your back, bend your knees, feet firmly on the ground. Hold the dumbbell with your left hand, raise your outstretched arm and slowly tilt to the right. Return to starting position, repeat with the other hand.
Lie on your back, your knees are bent, lift your outstretched arms with dumbbells straight ahead in front of you shoulder width apart. Slowly lower the dumbbells, bending your arms at right angles to the body. Then extend your arms again and repeat the exercise.
STRENGTHEN THE PRESS
Lie on your back, knees bent, feet on the ground. Cross your arms behind your head. Slowly pull your legs, hips, head, and shoulders toward your stomach. Hold for a short while and then slowly return to starting position.
Be sure to consult your doctor before starting regular exercise.