If you are busy, you can’t get up very early or you don’t have time to exercise just follow this 20-minute homework to stay healthy and fit.
1) Jog: in one place for 3 minutes.
2) Jumping jumps 25 repetitions When you arrive, bend your knees slightly to reduce the impact on the knee joints.
3) Crunches: 15 Repetitions Lie on your back with your knees bent. Put your hands behind your head with your elbows facing outwards. Support your neck with your hands. Keep your neck straight and your spine. Adjust your waistline to raise the torso above the mat. Lower it until the back of your shoulders touches the mat. Active muscles: rectus abdominis.
4) Hip bridges: 10 repetitions Lie on your back. With your hands at an angle of 90 degrees to the ground, lift your body down to form a straight line, a kind of bridge, from the shoulders to the knees. The place should look like a table. Your hands and feet as the legs of a table and your body are above your knees as the upper part. Hold this position for two seconds. Squeeze your gluteus (buttocks muscles) and lower. Functional muscles: Lower spine, hamstrings, and gluteus. 5) Step-up: 1 minute You will need a ladder for this. Active muscles: hamstrings, gluteus, quads.
6) Loosening crunches: 15 repetitions Lie on your back with your hands on your sides. Keep on your knees. Bring your knees near your head, until your hips are slightly off the floor. Hold this position for a moment, then lower your knees. Muscle function: lower abs and obliques.
7) Mountain climbers: 1 minute Get your hands and knees up and your knees up like a beginner Run in this position, supporting your upper body with your palms. Keep your back straight. Active muscles: triceps, deltoids, glutes, quads, hamstrings, and calves.
8) Push-ups: 15 Repetitions of Active Muscles: Triceps, Deltoids, Pectorals.
9) Squat thrust: 1 minute Stand upright. Now, go down to the bend. Immediately throw your legs straight back to your toes, in a push-up position, now jump to pull the legs back to your chest, in a bent position, and then stand up straight, Muscle Activity: arms, legs, chest, and lower back. Calm down slowly, until your heartbeat begins to return to normal, stretching. Minute rest is required during exercise. The right form is important. Do not hold your breath. Pour water during exercise. This exercise directs the whole body, improves cardiovascular function and tone, and strengthens the body
