Fitness for the lazy: express exercises

The modern rhythm of life does not always allow you to find time for regular workouts in the gym. But all is not lost! Even if you can’t decide to do serious physical activity, or want to slightly reduce the speed and rhythm of your workouts, you have the opportunity to stay in shape. In this short fitness program you will find express exercises that can be completed in just one and a half minutes. They will help strengthen the muscles of the arms, back, hips, abs, chest and legs.

Exercise 1: Dumbbell Flyes

Stand straight, place your feet shoulder-width apart. Take two-kilogram dumbbells in your hands. Spread your arms out to the sides. Lower and raise your arms for half a minute, and turn them to the sides for another 30 seconds. This exercise will quickly help strengthen the muscles of your arms and back.

Exercise 2: Squat Hold

Place your feet shoulder-width apart and spread your arms to the sides. Start squatting slowly, pausing mid-squat for 10 seconds. Then lower yourself even lower and hold this position for about 10 seconds. Return to the starting position. Repeat this exercise for one and a half minutes. It will help to effectively strengthen the muscles of the thighs and buttocks, making them more elastic and toned.

Exercise 3: Lying Leg Raise

Lie on your back, spread your arms to the sides and place them palms down. Legs lie flat. Raise them at an angle of 30 degrees and hold them there for about 10 seconds. Then turn your legs to the right and hold this position for another 10 seconds, then do the same to the left. It is recommended to perform this exercise for 90 seconds. It strengthens the abdominal and back muscles.

Exercise 4: Lifting dumbbells on a fitball

Place your head and shoulder blades on a fitball. Take dumbbells in your hands and stretch them behind your head, bend your legs at the knees so that they form a right angle with the floor. Raise your arms above your head and slowly lower them, holding them for 15 seconds every 10 centimeters. Do the exercise for one and a half minutes. It will make your triceps beautiful and tighten the muscles of your thighs and chest.

Exercise 5: Press on press

Lie on your back, bend your knees and place your feet on the floor. Place your hands behind your head and lift your upper body, trying to touch your elbows to your knees. Hold the position for a few seconds and return to the starting position. Repeat the exercise for one and a half minutes. This exercise will help strengthen your abdominal muscles and make your stomach flatter.

These quick exercises only take a few minutes, but they will help strengthen the major muscle groups in the body and keep you in shape. You can do them even during a break at work or at any other convenient time. The main thing is not to forget about moderation and proper breathing while performing exercises.

Do you want to always be in shape, but are you too lazy to do exercises in three sets of 20 times? Then short
American Pete Sequa's fitness program is exactly for you, since every
The exercise takes only one and a half minutes!

Exercise No1
Stand straight, place your feet shoulder-width apart. Take two kilograms in your hands
dumbbells, spread them apart. Lower and raise your arms for half a minute
down and turn them to the sides for another 30 seconds. Similar exercise
will help you strengthen the muscles of your limbs and back.

Exercise No2
Place your feet shoulder-width apart and spread your arms to the sides. Start slowly
squat, holding in the middle for 10 seconds. Then go down some more
down and freeze again for 10 seconds. Return to the starting position.
Repeat the exercise for one and a half minutes. It will help
you will strengthen the muscles of your thighs and buttocks.

Exercise No3
Lie on your back, spread your arms to the sides and place them on the floor, palms down.
Legs should lie flat. Lift them up a little and hold for 10 seconds
Aweigh. Then turn to the right and hold for the same amount, then
exactly the same way to the left. Do this exercise for 90 seconds. It
will help you strengthen your abdominal muscles well.

Exercise No4
Place your head and shoulder blades on a fitball, take dumbbells in your hands and pull them out
bend your head and bend your legs at the knees so that they form a right angle.
Straighten your arms up above your head and slowly lower them, and
hold your limbs for 15 seconds every 10 centimeters. Follow
This is a minute and a half exercise. It will help you do triceps
beautiful and tighten the muscles of the thighs and chest.

Exercise No5
Stand up straight and take a step back with your right foot. Take dumbbells in your hands,
lower them down. Then bend your legs and squat. The left knee should
be 15 cm from the floor, stay in this position for 10 seconds,
then go even lower and freeze again. Return to original
position. Do this exercise for 90 seconds. Thanks to him, you
Get your feet in perfect condition.

Exercise No6
Lower your body onto your hands as if doing a push-up. Slowly lower yourself 5-7 cm down and hold for 10 seconds, then even lower and freeze again. Continue until you realize that the floor is very close. Do it
exercise for one and a half minutes, strengthen your arm muscles and make you beautiful
your chest.