How to stay in shape if there is no time for sports? Coach tells

Our biggest excuse for not going to the gym is lack of time. It is very difficult to get up early in the morning and I want to spend the evening with my friends more than simulators. However, it is too early to exclude sports altogether due to a busy schedule. Why even a 10-minute workout is better than nothing, and which complexes do not take much time, but help keep the body in good shape, the trainer of the World Class fitness club network will tell you.

Egor Glazatov, head of the first-class gymnasium Zemlyanoy Val

Why is even a short workout better than nothing?

Most health problems, including being overweight, appear with age – we move less and do not have time to burn the required number of calories per day. There is only one way out of this – to play sports. And it’s not the duration that matters, it’s the regularity.

It is best to exercise in the morning. If we activate physiological processes (circulatory, cardiovascular and respiratory systems) at the beginning of the day, the body’s performance increases throughout the day. With the daily practice of a set of exercises, the muscles will become more flexible, more flexible, the joints more mobile and the body more toned. Of course, increasing muscle mass for 10-20 minutes a day will not work, but this is a good way to maintain overall body tone.

What exercise can be done in 10 minutes?

For 10 minutes a day, you can do a series of exercises with increased intensity or interval training. Usually, for such training, exercises with movements in different planes and with the participation of the maximum number of muscles for their implementation are chosen. The principle of doing interval training is simple: 9 exercises of 45 seconds with 15 seconds of rest and stretching in between. Below is an example of a simple and effective complex that can be done at home.

Jumping Jack (star)

This is an active jump in which the arms and legs swing in different directions at the same time. Starting position standing, legs together, arms lowered along the body. Bending your knees slightly, we make a slight jump with your legs slightly wider than your shoulders, and at the same time raise your arms above your head during the flight phase. With a slight jump, we return to the starting position. We make an effort while jumping by swinging the arms to the sides.

Exercise should be done 10 repetitions. After returning to the starting position, you can make it harder by leaning towards your fingertips.

Exam

Starting position – emphasis lying on the floor, hands shoulder-width apart. A natural bend should form in the lower back, the back should be kept straight. Bend your elbows and touch the floor with your chest. While exhaling, do push-ups.

Exercise should be done 10 repetitions. You can make it harder by adding extra weight to the back (but only under the trainer’s control).

burpee

This is one of the most functional and effective fat burning exercises. It is enough to see it once to understand how it is done. The main thing is to constantly keep the abdominal and leg muscles in tension. The exhalation is performed three times at the moment of kicking the legs, bringing the legs to the palms and jumping up.

The exercise should be performed an average of 10-15 repetitions, depending on the level of training. You can complicate it with classic push-ups from an emphasis lying down, increasing the speed and the number of repetitions.

jump rope

The length of the rope is selected individually for each person. Standing, you need to press the middle of the rope and, holding the arms in your palms, set it at the level of the armpits. This is your ideal length.

The exercise should be done within 1-2 minutes. You can make it harder by doing double and diagonal jumps.

rock climber

Starting position – emphasis lying on straight arms, the pelvis is raised so that the body is parallel to the floor. We shift the center of gravity by focusing on the hands, tensing the abdominal muscles and, in turn, pulling the knees towards the elbows or chest. We exhale with effort as we pull our knee.

The exercise should be done for 30 seconds. You can complicate with the direction of movement of the legs, increase the speed and duration of execution.

Twist (press)

Starting position – lying on your back, legs bent at the knees and firmly planted on the floor. Slowly raise your shoulders 10-15 cm, round your back and bend at your knees. Hold this position for 1-2 seconds and then slowly lower the torso, but do not touch the floor with your shoulders.

The exercise should be done for 30 seconds. You can complicate this by increasing the execution speed and time.

run in place

Intense running in place in a short period of time can raise the heart rate to 75-80% of the maximum value. This is an ideal cardio for interval complexes to pump up endurance.

The exercise should be done for 30 seconds. You can complicate this by increasing the execution speed and time.

lungs

Exercise to strengthen the muscles of the legs, hips, calves, quadriceps and back of the thighs. Starting position – standing straight, back straight, shoulder blades gathered, stomach tightened, legs together or slightly wider. Standing still, lowering the knee in front of the standing leg, we take a wide step back so that it remains in place or slides forward slightly, but does not go beyond the line of the toe. The heel in front of the standing leg should not come off the floor – it falls on the whole emphasis. When lifting back, we stretch the buttocks of this leg as much as possible, leaning on the heel and gently pushing with the toe of the hind leg.

Start with 2-3 sets of 8-10 reps per leg. You can make it harder by adding weights, but this can only be done with a well-developed technique.

wood

Starting position – lying on straight arms and with support on the toes of straightened legs. The hands are located at chest level, the distance between them is slightly wider than the shoulders. The position of the spine and pelvis is neutral: lower the tailbone to remove the lumbar deviation.

The exercise should be done for 30 seconds. You can complicate it by increasing the execution time.

At the end of the complex, do not forget to stretch to speed up the recovery process after an intense load.