Dedicate 8 minutes a day to get fit in just 30 days. You simply have to perform a routine of 12 exercises that you can do even at home without using any equipment.
Perform each exercise for 30 seconds and take a break of 10 seconds after each, very soon you will appreciate the results. Do you dare?
1- Jumping jacks
A good warm up is the most important thing when doing any type of physical activity, when doing this exercise, in addition to activating circulation and muscles, you will avoid the appearance of future injuries. Perform jumping jacks for 30 seconds to tune up your body.
2- Climb step
This exercise strengthens the hamstrings and calves, in addition, it will help you to keep your glutes in shape. Stand in front of a small platform or step and cross it from one side to another as if you climb a ladder alternating leg with which you start the exercise every time you cross the step.
The one of the most classic and complete exercises that exist. Do this exercise for 30 seconds making sure you keep your back straight. The push-ups work the triceps, the chest, the back and the abdominals.
4- Squat against the wall
This resistance exercise is ideal to strengthen your legs. Rest your back against a wall and go slowly bending down to create a 90 degree angle with your legs. At that point, hold the position for 30 seconds
Other of the "classics" of sport. Make sure you do not feel that you are doing strength with your back, this exercise should be done only with the muscles of the abdomen.
Another very complete exercise used in most sports. Stand up and place your feet at shoulder height. Keep your back straight and slowly lower your body by flexing your knees. Keep the weight on your heels and try that your knees are not ahead of your toes during the flex. This exercise is great for both the legs and the abdominal muscles.
Lie on the ground and support the weight on the forearms keeping the back straight, at that point, hold the position for 30 seconds. This exercise can be quite hard, if you can not take 30 seconds do it for as long as you can.
8- Push-ups with side plate
This exercise will strengthen the triceps, chest, back and abdominal muscles. To do this, start doing a normal flexion and the moment you raise the body turns to the side so that one arm points to the ceiling and the other supports your weight.
This exercise is ideal for strengthening the legs and glutes. Stand with your feet at shoulder height. Then, take a big stride forward and lower the body until the front leg forms a 90 degree angle with the ground. Next, raise yourself and return to the starting position to repeat the exercise by advancing the other leg.
10- Triceps Funds
To perform this exercise correctly you will only need a chair. Stand with your back to the chair and rest your hands on the edge. Now supporting the weight with your hands, make ups and downs exerting strength only with your arms.
11- Side plate
Now comes the time to strengthen the oblique muscles. This exercise is exactly the same as the normal iron only this time we will rest on a single arm. To do this, keep the body straight and support all the weight on one forearm while standing on its side.
12- Career in the site
This exercise serves to strengthen the whole body. Simply raise the knees as high as possible imitating the movement we would make when running. Make the movement as fast as you can during the last 30 seconds and you will have gained a rest.
Share with all your friends these simple exercises before summer comes!