This workout is perfect for busy people who always lack free time. If you force yourself to do these exercises one after another, you can complete your workout in less than 30 minutes. Try it, and you will see that for effective training it is not at all necessary to have a “time car” or special equipment.
Complete 15 repetitions of each exercise, take a short break and repeat the cycle 1-2 times, depending on how much time you have or as your fitness level allows.
Leg extension on all fours
Get on all fours, keep your back straight. Extend one leg back, keeping it a few inches off the floor. Engaging your abs and upper body, lift your leg up, squeezing your glutes and thighs throughout the movement. Return your leg to the starting position and repeat the exercise 15 times on each side.
Tip: As you return your leg to the starting position, make sure your toes don't touch the ground. Keep your leg suspended until you complete all 15 reps.
Cross lunges back
Starting position – standing:
- Stand up straight.
- Shift your body weight to your right leg and step back to the right with your left.
- Squat down, bending your right knee so that your thigh is parallel to the floor.
- Use the knee of your left leg to reach the floor, but do not touch it. At the bottom point you should feel a slight tension.
- Slowly rise up and return to the original position.
- Switch legs and repeat the above steps.
- Perform the exercise, alternating legs, for a minute.
This complex is a real find for busy people. To perform the exercises you will only need 10 minutes of your time every day - as a result, everyone will be able to tighten their body and give it a beautiful shape.
You will learn another option for an effective 10-minute workout by watching the video :
Standing Lunges with High Knee Pulls
Place one foot in front, the other in a lunge position, with your hands on your hips. Keeping your chest and shoulders level, lower into a deep lunge until your knee is a few inches off the floor. Shift your weight to the heel of your forward foot. As you come back up, pull your knee toward your chest, then lower your leg down to the starting position. Do 15 repetitions of this exercise on each side.
Tip: This exercise is a little more challenging than the forward lunge because it requires you to maintain balance throughout each repetition. You should feel stable before lifting your leg. Take your time, do the exercise at your own pace, but correctly.
How to speed up your workout in the gym? Full body workout in 30 minutes
Probably, everyone has at least once had the idea of skipping a workout in the gym when you simply don’t have enough time for a full-fledged workout because of all the things that have piled up at once. Just imagine: warming up, numerous sets of exercises for different muscle groups, cool down... You will have to spend at least an hour for this!
In order to stay on schedule, you don’t have to completely abandon your planned workout. Instead, you can follow simple rules that will help you reduce your exercise time to 30 minutes.
Rule 1. Do basic exercises
Pay attention not to isolating exercises, but to multi-joint ones. If the former will help you effectively pump only one muscle group, then the latter, with the correct technique, will use several large muscle groups at once.
Basic exercises for the gym, in most cases, will include working with a barbell, which will affect muscle growth and hormonal levels. An additional advantage of multi-joint training is its ability to actively burn fat.
Multi-joint exercises with weights include:
- Squats.
The quadriceps, gluteus maximus, soleus, calf muscles, as well as the thigh and hip adductor muscles are involved. Additional load is distributed to the abdominal muscles, back extensors and other small muscles of the legs and torso. - Bench press
(can be replaced with a shoulder press in a machine or a seated dumbbell press). The pectoral muscles, triceps brachii, deltoids, hands, forearms and abs work. - Standing barbell press or “military press”.
The anterior and middle deltoid muscles are loaded, as well as the rear deltoid, triceps and trapezius muscles. - Deadlift.
The exercise involves the erector spinae, biceps of the thighs and arms, adductors of the thigh, gluteal muscles, deltoid and trapezius muscles, and forearms. - Bent-over barbell row.
Works the latissimus dorsi, teres major, posterior deltoids, and arm flexors. Also the rhomboid and trapezius muscles when bringing the shoulder blades together.
All of the above exercises should be grouped three or four per session in the gym - this will not take you more than half an hour. For example, in one workout you can include deadlifts, bench presses and squats, and in another you can include standing barbell presses, rows and the same squats.
In addition, the list of basic exercises also includes some exercises without using weights, which can also be included in the training plan if desired. Among them:
- dips;
- pull-ups;
- squats;
- lunges;
- plank
Rule 2. Don't do unnecessary repetitions.
The rule “the more the better” in the case of repetitions stops working and needlessly increases the time spent in the gym. Adjust the amount based on your goal. For example, to gain muscle mass using basic exercises with heavy weights, 6 to 10 repetitions are required with 3-4 working sets - no more.
An increased number of repetitions - from 12 to 15; doing more is simply not advisable. This is only necessary for those who want to work on the relief. This mode perfectly removes excess fat deposits.
Photo: istockphoto.com
Rule 3. Don’t spend a lot of time resting and choose the optimal weight
Despite the fact that the rest between approaches seems short to us, even a pause of 1-2 minutes repeated many times can double the duration of the workout. To save time, shorten your break to 30-45 seconds.
If you feel that your body requires a longer recovery from weight training, reduce the load and work in the range of 70-85% of your one-rep max. Of course, training with near-maximum weights with an emphasis on increasing muscle strength is effective, but with them you will not be able to save time due to the need to take long pauses of 2-3 minutes.
Photo: istockphoto.com
Rule 4. Combine exercises
Also, to save time, you can combine exercises into supersets (2 different exercises each) or trisets (3 each), which are performed without rest. This technique will allow you to load the desired muscle group well.
For example, Arnold Schwarzenegger, when preparing for the Mr. competition. Olympia actively used a superset for biceps: Zottman raise + any biceps exercise with a barbell. And bodybuilder Ronnie Coleman includes a superset in his training with standing T-barbell lifts + bending in the machine.
In the end, having a clearly defined goal will help you shorten a protracted workout as much as possible. Decide what you want to get from working out in the gym, group the exercises you need, determine the optimal weight and number of repetitions, don’t get carried away with breaks - and you’ve already saved time!
Exercise for oblique abdominal muscles
Lie on your back, bend your knees, put your hands behind your head. Shift your weight to one side and lower your bent knees to the floor. Raise your head up, feel how your abdominal muscles tense. At the top point, hold the position for 2 seconds, and then lower to the floor. Do 15 reps on each side.
Tip: When you reach the top of the exercise, make sure your abs are holding you up and not your neck. Your hands should just rest on your neck, don't use them to lift yourself off the floor. published
PS And remember, just by changing your consumption, we are changing the world together! © econet
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Tips for those who want to master the direction
For beginners and those who want to learn how to learn to dance zumba, you should first get acquainted with the main points of the classes. This will allow you to quickly “join” the movement and get the maximum benefit.
When mastering Zumba dance aerobics at home or as part of a group in a fitness center, first of all, you should pay attention to the following:
- During the execution of movements, the emphasis is first placed on the legs, then the arms are “connected”;
- during home exercises with video instructions, it is better to place a large mirror near the monitor (TV) in order to simultaneously monitor the trainer’s movements and see your own performance;
- Not many people manage to master basic Zumba movements in their first lessons, so don’t be discouraged if something doesn’t work out, because at the next training session you will be able to repeat them faster and better;
- during group classes, it is not recommended to stand in the last rows, but, on the contrary, take a position closer to the instructor in order to catch his every move;
- By training regularly using the Zumba system at home or in a fitness center, you will feel like an “experienced” user who confidently performs all the movements. At the same time, after just a few weeks of practicing Zumba, you will be able to notice significant positive changes in your figure - defined abdominal lines, slender legs, sculpted arms and a toned butt.
General recommendations for losing weight through dancing
Before you get started, take care of things like:
- Music. If it seems too fast or slow in the selected video, you can play a disc with other melodies. At first, something of a medium tempo is needed in order for breathing training to be possible. After 2-3 months of starting classes, you can already speed up.
- Place. In a private house there should be no problems with it, but for those living in an apartment it can be very difficult. For dancing you need a room of at least 5x5 square meters. m with a ceiling height of 200 cm. At the same time, it should be light and have windows that open for ventilation. To prevent neighbors and household members from complaining, you can make it soundproof. In such conditions, you will be able to calmly perform jumps, rolls and other dance elements. Another task is to prepare the space where you plan to practice: remove everything unnecessary, lay down non-slip flooring, hang large mirrors on the walls. Thanks to the latter, you will have the opportunity to learn from your mistakes discovered during classes.
- Situation. For weight loss dances performed at home to help, you need enormous willpower. Therefore, the mood and the appropriate atmosphere are very important, to create which no one should distract from training. You need to explain to your loved ones that this is very important to you, they should take this seriously and not interfere. If there are pets in the house, they must be isolated in another room during classes. But it's best to train when no one is around at all.
- Equipment. You can’t do without sportswear here, and it can be pants with a T-shirt, shorts with a top, leggings with a T-shirt. The main thing is that it is comfortable and does not restrict movement. Shoes are also important here; dancing barefoot is harmful, since there is a lot of stress on the foot. To avoid this, ballet flats, thick socks or slip-on moccasins are suitable.
Legendary trainer Denise Austin will show you effective and easy-to-learn dance steps that will help you achieve a beautiful and sexy figure in no time.
On a note! To lose excess weight at home using videos, it is recommended to train 4-5 times a week for 20-40 minutes or 2-3 times for 1-1.5 hours. After dancing to burn fat, it is very useful to do short stretching. Beginners need to start the lesson slowly, so as not to overstrain the muscles.
