5-minute workout to lose weight every day

Make time to trek to the gym, jogging or a full half-hour gym is not always possible, because work, family and leisure demand his. At the same time of all the information sources reproachfully float tips to engage in sports and physical education. If you work, like a squirrel in a wheel, then this dissonance can be depressed. Salvation in this case - a short mini workout without any special exercise equipment or equipment that can be carried out even at work in his office, even at home, he went away for five minutes on the stove, or in a commercial break. If you save the day 3-4 of "pyatiminutochki", it will be almost a full workout. And you're sure to find time in a couple of months of this exercise, when you see that even such a little at regular employment can benefit tremendously fit and well-being.

Each five-minute consists of 5 exercises. Take timer and executes each of them for 45 seconds and then 15 seconds of rest before the next. If time permits, you can repeat the whole "five-minute" again - so the use of it will be even more!

Morning exercise

The purpose of morning exercises - warm up and wake up the stale night the muscles so that they from the beginning of the day were laid completely burned and maximum energy.

Exercise 1: Rotation head. Slowly roll your head first clockwise, then counterclockwise. Try as much as possible pull the neck muscles, but do not let pain. Fast movements are not necessary, as it can make your head spin and damaged the small muscles.

Exercise 2. Mill. Raise one arm up, pulling down the second, then begins to rotate forward vigorously, as if you swim. Hands while constantly need to be in countering - until one of them is down, the other one must be at the top. Movement should be the maximum amplitude and energetic - just try not to touch anything. Exercise 3. Slopes. Put the feet shoulder width apart and tilted alternately to the right foot to the floor and left leg. Legs bend at the same time is not necessary, tilt up until your flexibility allows. Try to keep your back flat and does not sag.

Exercise 4. bullseye. Stand up straight, feet shoulder-width apart. Put your hands up and tyanis to the ceiling, as if you were trying to get a high hanging apple. Does not come off with the foot off the floor and do not get up on his toes, and tyanis only muscles of hands and body.

Exercise 5. Walking on the spot. Bend your elbows and vigorous step, lift your knees to the hips. Try to do it faster than if you had marched in fact, but not the top.

For press

Almost all the exercises for the press performed lying down, so do not forget to hire a gym mat.

Exercise 1. Raising the legs. Pull the right, lying on his back, arms at your sides. Lift your legs straight up to an angle of 45 degrees and slowly dropped them. If you raise the perfectly straight legs hard, they can be somewhat bent, but try it to be done at a minimum.

Exercise 2. Reach to the ankles. Lying on your back, bend your knees, hands at your sides. Reach your right hand to right ankle - and Reach for it, and slightly better girth. Then return to starting position and repeat the same with the left ankle. When this exercise may seem too simple to you, it will complicate due to the fact that you begin to encircle the ankle is not on the outside and the inside of the foot.

Exercise 3. Twists. Classic simple exercise, the essence of which - in the proper technique and pace. Twisting should be slow. Lie down on your back, bend your knees, hands behind his head. Twist back, gradually lifting from the floor vertebra by vertebra. Tear off the middle part of the spine from the floor is not necessary. Exercise 4. touch the knees. Lie down on your back, legs straight, hands behind his head. Bend your right knee and pull it to the elbow of his left hand. When you touch - return to starting position and repeat the same with the left knee and the elbow of the right hand.

Exercise 5. Plank. Stand on your toes and hands, as though you're going to be wrung out, and then lower the front part of the body on the elbows. Keep your focus on the elbows and toes still, while being careful not to arch your back. Maybe at first you will not be able to hold all of 45 seconds, but after a couple of weeks of training required to succeed. Static exercises are one of the most difficult, so gather all his will into a fist and think that you stand a much less than a minute.

For the legs and buttocks

can do simple exercises for the legs and buttocks, even those with painful joints or crunchy knees, which is not a very effective, but much more traumatic attacks.

Exercise 1. Conventional squats. Stand up straight, feet shoulder-width apart, hands on his belt. Is slower than normal squat until your thighs are parallel to the floor, and then just as slowly raised. This classic squat, so pay attention to the technique: Your weight should be on toes (and even more so do not get up on his toes!), And on the heels. If for some reason this does not work, then while standing up, lift up your head and look at the ceiling - then the weight is distributed properly.

Exercise 2. Mahi feet. Stand up straight, feet shoulder-width apart, hands to maintain balance. Do vigorous beating of feet forward, sideways, backwards - first one foot, then the other. Lift it as high as possible, but do not bend and do not let pain. Exercise 3. plié. plié - the term of the ballet, which represents a particular graceful curtsy. Put the feet on width of shoulders, hands on her waist and perform classic squat, but with the legs wide apart. You will see that tighten completely different muscles. Try to sit down so that your thighs are parallel to the floor, but this is the ideal. If the first few times will not be prepared to go down so low, it's okay.

Exercise 4: Raise pelvis. Lie down on your back, arms along the body, legs bent at the knees. Based on the shoulders and heels, raise your buttocks as high as possible to the back and hips form a straight line. Hold for two seconds and falls then to repeat the exercise to the expiration time.

Exercise 5: Get up on tiptoe. A very simple exercise: Get up straight, feet are closer than shoulder width apart, but not quite together. Rises on tiptoe and falls back on the whole foot. If needed, the hands holding the balance, but do not rely on anything.

Cardio

This set of exercises is best done at home before your shower, since it is designed to make you sweat, and in a figurative and literal sense of the word.

Exercise 1: The invisible rope. Imagine that you are holding an invisible rope. Quickly jump to place tiny jumping, turning it invisible pen.

Exercise 2 shots. Put the feet slightly wider than your shoulders and sit down. Straighten your back and inflict blows to the imaginary forward pear alternately with both hands. The lower part of the body at the same time should be fixed, while the body allowed small rotations.

Exercise 3: Jumping to stroke his hands. In the US, this exercise is called "clown" (Jumping Jack), as it resembles the jumping puppets. Stand up straight, arms hanging freely. On account of "time" - make a small jump to the side (shoulder width apart) and at the same time raise your arms up. At the expense of "two" go back to the starting position. Repeat until you run out of time - it is not an easy exercise. Exercise 4. The side slopes. leans alternately left and right while holding the opposite side of the tilt arm around the waist, and the other sliding on the leg. Try to go down as low as possible, but not pain.

Exercise 5. Running in place entanglement. Run in place, highly lifting the foot behind him, trying to slap them on the ass. If you succeed - excellent, the exercise is done correctly. Ideally, you want to clap themselves on the buttocks feet every time.

For breast

Exercises for the chest can be easily done in the same way, but other muscles, so always try to stretch it muscles of the chest - in the starting position for all exercises it can be easily controlled.

Exercise 1. Confrontation palms. Stand up straight, feet shoulder-width apart. To connect palms and with the power of Davie them at each other, feeling the strain pectoral muscle.

Exercise 2: Push-ups. Take the emphasis lying down on his knees and squeeze. See that the back was straight and his hands are placed wider than the body, otherwise they will not work the pectoral muscles, and very different.

3. Exercise Pyramid. Stand up straight, connecting the palm over his head. Turn the head to the right and to the left to the maximum, feeling the strain at the same oblique pectoral muscles.

Exercise 4. Scissors. Stand up straight, feet shoulder-width apart. Stretch hands palms down in front of one over another. Vigorously and quickly change their position: first right over left, then vice versa. In this case, you have to feel how tense the muscles of the chest.

Exercise 5. Catcher stars. Stand up straight, feet shoulder-width apart, hands behind his head. Tyanis up first with one hand, then the other.

For good posture

King's posture appears thanks to a well-developed back muscles and the body as a whole.

Exercise 1. Turns torso. Stand up straight, feet shoulder-width apart, hands behind his head. Vigorously turn right into position and left.

Exercise 2. Cat. Get on your knees, leaning on hands, that is on all fours with your back straight. Rotten in the back, lifting his head up, then bend back as much as possible, his head bowed down.

Exercise 3: Starfish. Lie down on your stomach and your arms and legs apart. On the inhale raise your arms and legs simultaneously as high as possible (do not worry if at first it will be very low). On the exhale omitted.

Exercise 4: Raise your hands and feet. Get on your hands and knees with your back straight. Lift up and pull the left arm and right leg, keep your balance a few seconds, then return to starting position - and lift the other leg and arm.

5. Exercise Trainers. Lie down on your back, pull out, palms down. Lift the upper body, as if you're rocking the press, but lying on his stomach, rather than on the back. If you can get up just a little bit - it's not terrible, most importantly, feel the tension of the back muscles.

Evening stretch

Evening Stretching soothes tired out for the day and gives the muscles throughout the body flexibility and plasticity.

Exercise 1. Castle. Stand up straight, feet shoulder-width apart. Establishments right hand behind his back from the bottom, and the left - bent over his shoulder. His hands clasped in the lock, and hold them for a few seconds, then clasped his castle through the other arm.

Exercise 2. Bow. Get on your knees. Get down on your heels, then raise your arms above your head and slowly tyanis them down as if weighed out bow very noble man. Hold this position - the lower you get, the better. Exercise 3. Sit on the floor with straight legs, rests his hands, if necessary. Push forward the socks first, then - heel.

Exercise 4. Sit on the floor with straight legs as wide as possible, hands behind his head. Try to get the forehead of each knee, and then - the floor between them.

Exercise 5. Stand up straight, feet shoulder-width apart. Straighten arms up, connect the brush to the castle. Dismisses the hands back, relaxing your shoulders until you feel tension.