Video lesson: fitness in 90 seconds

Modern life requires us to be very active and constantly busy. It often happens that we are not able to visit gyms or play sports for a long time. But this does not mean that we should forget about our health and physical fitness. We offer you a set of fitness exercises that will take only 90 seconds of your time.

Exercise 1: dumbbell raises. Take dumbbells weighing 1.5/2 kg, spread your arms to the sides. Lift them up in small jerks: after making one jerk, keep your arms hanging for ten seconds. Repeat the exercise five times up and four times down. This exercise helps to pump up the muscles of the arms and chest.

Exercise 2: squats. Stand straight, feet shoulder-width apart. Start squatting slowly, making small jerks. Do one jerk, freeze for ten seconds. Repeat the exercise five times down and four times up. This exercise helps to train the muscles of the buttocks and thighs.

Exercise 3: raising your legs up. Lie on your back, raise your legs up. Start lowering them jerkily, first in one direction, then in the other. The number of jerks and pauses between them is the same as in the previous exercises. Perform the exercise five times down and four times up. This exercise helps train your abdominal muscles.

Exercise 4: lifting dumbbells on a fitness ball. The shoulders are placed on the fitness ball, the legs are bent at an angle of 90 degrees. Take one dumbbell with both hands and hold it above chest level with arms outstretched. Raise your hands behind your head with jerks, then return to the previous position. Perform the exercise five times up and four times down. This exercise helps to pump up the muscles of the arms and chest.

Exercise 5: squats with dumbbells. Stand straight, put your right leg forward, your left leg back. Hold dumbbells in your hands and start doing squats. After making one jerk, pause for ten seconds. Repeat the exercise five times, then change legs. This exercise helps to strengthen the muscles of the legs and thighs.

Exercise 6: push-ups. Perform push-ups by making five jerks down and four jerks up. This exercise helps to train the muscles of the arms, back and chest.

Exercise 7: Raising your arms on a fitness ball. Lie on your stomach on a fitness ball and take dumbbells. Start jerking your arms to the sides. Perform the exercise five times down and four times up. This exercise helps to train the muscles of the arms, abs, chest and back.

Each exercise should be performed with the greatest precision and adherence to the correct technique. The whole complex will take you only 90 seconds, which allows you to perform it even on the busiest days. These exercises help maintain muscle tone, strengthen bones and joints, improve posture and overall well-being. Regular implementation of the complex will help you maintain good shape and health for many years.