Women's Magazine will tell you how you can arrange a five-minute sports, have fun, and at the same time to warm up, it would seem, in the most unlikely place: your own bed, working place in the office and finally the machine.
Fitness in bed
You probably didn't know that 30 minutes of love on the number of calories burned is equal to 40 minutes of Jogging? Oznachaet question, why go to the gym, if you watch ha figure and take pleasure in your own bed and your instructor will be favorite people.
1. Lie on your back and bend your knees. Based on the foot and the blade, lift the pelvis up, then slowly lower. Repeat 10 times. Then continue to perform this exercise, but with a delay in the raised condition for 10-15 seconds. The partner can only do this if you just maintain.
2. Kneel, hands - on belt. Rotate the pelvis clockwise, then counterclockwise. Repeat 25 spins. It's fun to do it together, in the position of "spoons".
3. At the press. Lying on your back, lift straight legs stretched out socks. Hands along the body. Do 20 movements "scissors", it is not necessary too to spread his legs apart.
4. Starting position is the same. Slowly lift the leg and simultaneously bend them at the knees at a right angle in profile your body needs to remind the chair: back - back, hip - seat, legs legs. Everywhere strictly angles. Returning to the original position, do not put your feet through. Repeat 15-20 times. You can then repeat the exercise, but with the rise of the hull and pulling his knees to his chest.
5. Lie on your stomach and your partner will let you sit in the Shin. Get hands behind his head vigorously and lift the body up. In soft pastels, this is not difficult, but the muscles of the thighs and buttocks come alive instantly.
Note:
- The most energy-intensive type of foreplay - strip. Preferably and with lots of music. Plus you'll be warmed up before beginning active operations.
- Heart rate during love comfort is increased to 120 beats per minute (as when training with cardio: bike or treadmill).
The number of respiratory movements increased in 2 times is a real aerobic workout!
Fitness in the workplace
We offer you to stretch your body and train your muscles. All you need is a few spare minutes.
1. Sitting directly push your head further back (before the appearance of double chin), hold this position for 5-10 seconds, repeat 3-5 times.
2. Slowly tilt your head forward and back, stopping at the maximum point of the slope for 5-10 seconds. Repeat 3-5 times. Then tilt your head to the right and left, as if trying to touch the ear to the shoulder. The shoulders remain relaxed and do not creep up.
3. Raise your shoulders to your ears (as if you say "I don't know"), hold for 5-10 seconds and then lower to the normal position. Repeat 3-5 times. Then slowly do a circular movement of his shoulders forward and back 5 times.
4. Clasped hands pull the hands away. Hold this position for 5-10 seconds. Then capite hands behind his head, the maximum draw your elbows and draw your shoulder blades. Hold this position for 5-10 seconds. Duplicate the movement 3-5 times.
5. Starting position - standing, hands down. Cross your extended arms in front of him and on the inhale, raise them above your head. On the exhale arms down through the sides. Repeat 3-5 times.
6. For hands. Bend your hand in a fist, thumb extended and pointing up. Do them a circular motion clockwise and back. You can use both hands.
7. Starting position - standing. Lean his hand on the wall or the back of a chair. Bend the left leg, knee pointing down. Keeping the left hand on the floor, try to pull the left leg as close as possible to the buttocks, at the same time gently bobbing on the right. Hold this position for 5-10 seconds and repeat with the right leg.
8. Starting position - sitting on a chair with a straight back and not touching the back legs are on the floor. Raise your straight leg 10-15cm above the floor, hold for 5-10 seconds in this position, do the feet in a circular motion and repeat with other leg.
Fitness in a traffic jam
To exercise during the movement of the machine is not worth it, but when you're standing in a traffic jam - it's time to train "pressed" muscles.
1. With the power uprates the palm of one hand at the ceiling, and the second lower along the trunk. Hold for 5-7 seconds, then change hands. Repeat 3-5 times.
2. Take his thigh, as if trying to crush their nuts. Caveat: the knees should not touch each other.
3. Put one hand on the wheel, another pull back and stretch it as far as possible up. Hold for 5-7 seconds, then change hands.
4. How sharper and sharper squeeze buttocks for a few seconds, then relax. Repeat 10 times. Then bend turn right, then left gluteal muscles.
Source:
Women's Magazine
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