Charging for it-mushrooms. A complete set of exercises for busy people

    Working constantly at the computer, for about three years, and having received a cervical osteochondrosis as a “gift”, I thought about the importance of developing those body muscles that are in a stationary position until 8-9 pm in a sitting position. Having typed in “simple charging” in Google, I got the information I need under the number “one” in the list.

    Personally, I try to make it an interval of 2h 15m, setting the reminder on a given interval.

    Raise the back, arms shoulder width and one, two, three ...

    1. Do exercises. 2. Learn to use habrakat. )) Simple charge for all muscle groups A full range of exercises for busy people

    This universal complex includes exercises for all muscle groups. It is suitable for both beginners and trained people. Combine this exercise with stretching for various muscles and perform daily. After a few weeks, you will notice the difference, and after two to three months the muscles will become much stronger and more prominent. It is advisable to supplement the complex with aerobic training, which are useful for the cardiovascular system and increase muscle tone. Choose an activity that you like: swimming, aerobics or gymnastics, running or exercising on simulators, etc.

    This exercise will help increase the tone of all muscle groups. It will not take much time: in addition to a two-minute warm-up, one exercise cycle (approach) will take 8 minutes, respectively 2 approaches - 16 minutes, and 3 approaches - 24 minutes. Complete the exercises with a simple five-minute stretch of all muscle groups.
    Recommendations for the exercise:

    * Do not exercise on a full stomach.
    * For classes, choose a flat, solid horizontal surface (preferably the floor), if necessary, put a blanket or rug on top. Make sure that the surface is not cold or slippery.
    * Before starting exercises, be sure to warm up the muscles with a small warm-up for 3-5 minutes. You can work out on a cardio simulator at the lowest speed (weak level). This will help prepare the muscles for work, avoid sprains and injuries.
    * Maintain proper posture - this will increase exercise efficiency.
    * Perform each exercise measured and diligently.
    * Repeat each exercise 8-10 times. If it’s hard with a habit, reduce the number of repetitions.
    * Start with one approach - one exercise cycle with 8-10 repetitions. Over time, increase the number of approaches to 2, and then to 3, as muscle strength and endurance increase. The break between sets should be short (no more than 30 seconds).
    * After a workout, stretch all the muscles to avoid pain and increase flexibility.

    A set of exercises

    Warm up

    * Start with circular hand swings, after about twenty seconds, start marching in place, gradually increasing speed, raising your knees higher and waving your hands more. Perform for two minutes.
    * Spread your legs and put your hands on your hips. For a minute, turn your hips first clockwise and then counterclockwise.


    Exercise for the hips and buttocks

    Starting position: standing, legs but shoulder width.

    Exercise: Bend your knees until your hips form an angle of about 45 degrees to the floor. Stretch your arms forward for balance. Slowly return to starting position.

    A complicated option: after a few weeks, when the muscles become stronger, try to squat deeper (this is harder), but not to the end - so that the hips are parallel to the floor.

    Leg swings

    Exercise for hips and buttocks

    Starting position: standing, legs shoulder-width apart, right hand on the thigh. If desired, lean your left hand on the table or back of the chair.

    Execution: move your right foot forward, touching the elongated toe of the floor. Perform wide circular movements with the right foot: forward / side / back / to the starting position. The sock slightly touches the floor. Do 8-10 repetitions with the right foot, and then do the swings with the left foot.

    Complicated option: increase the load by wrapping elastic bandages around the ankles.

    Tilting to the side

    Exercise for oblique mouse of the back and abdomen

    Starting position: standing, legs shoulder-width apart, left hand on the back of the head, on the right - a dumbbell or weight of 1 kg.

    Execution: lean to the side, and then slowly return to the starting position. Take 8-10 bends to the right, and then repeat the bends with a dumbbell in your left hand.

    Complicated option: gradually increase the weight of the dumbbell.

    Direct twisting

    Exercise for the rectus abdominis

    Starting position: lying on your back, knees bent, feet on the floor, palms on the back of the head.

    Fulfillment: on the exhale, tear off the head and neck from the floor, lifting them a few centimeters. As you inhale, slowly lower yourself to the floor. Use caution for neck pain.

    Reverse Twisting

    Exercise for the transverse abdominal muscle

    Starting position: lying on your back, knees bent, legs raised parallel to the floor, ankles crossed, palms on the back of the head.

    Exercise: On inspiration, tighten the abdominal muscles from the navel to the pubic bone. As you exhale, sharply pull your hips toward your chest while continuing to tighten your muscles. Slowly return to starting position.

    Complicated option: slightly raise the shoulders so that they touch the knees every time.

    Lateral twisting

    Exercise for oblique mouse of abdomen and waist

    Starting position: lying on your back, knees bent, legs raised parallel to the floor, ankles crossed, palms on the back of the head.

    Execution: on the exhalation, tear off the right shoulder from the floor and pull the elbow to the left knee. Keep your buttocks in contact with the floor. Slowly return to starting position. After doing 8-10 repetitions with the rise of the right shoulder, perform repetitions for the left.

    A complicated option: gradually pull your elbows closer to your knees.


    Exercise for the lower back

    Starting position: lying face down on the floor, hands along the body, hands lying on the buttocks with the back side.

    Execution: exhaling, slowly raise your head and neck. Look at the floor. The palms should move a little down. Slowly return to starting position.

    Complicated version: change the initial position: the right hand is stretched forward, the left hand is bent, the brush under the head. Raise your outstretched arm at the same time as raising your head and neck. Perform 8-10 repetitions on each hand.


    Exercise for the mouse of the chest and shoulders

    Starting position: standing on all fours, the back is straight, the hips are at right angles to the floor, the arms are shoulder-width apart, the fingers are pointing forward.

    Exercise: Slowly lower your chest as low as possible to the floor, then slowly return to the starting position.

    Complicated option: do the exercise by moving your arms and shoulders forward, crossing your ankles and straightening your legs. Use caution for diseased joints.


    UPDATE To all my sorry for the mushrooms who are offended. Anyone who is not offended - too)

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