The new year is upon us, and once again we all promise ourselves that this time it will be different.
We will not get upset about nonsense, we will eat healthy and most importantly - we will start exercising.
Although the body is not used to it, it is not as difficult as you think.
We have prepared for you five easy and simple beginner workouts that will help you get in shape.
No need for equipment, no need for heating and no need to leave the house.
So what does it take?
A simple fitness mat and five minutes to spare, that's all you will need for these five short and great workouts!
In each workout five exercises, each exercise can be performed for a minute - or about 10-20 repetitions, according to your choice and personal feeling.
The training is recommended for every healthy person and is suitable for all levels - sweet potatoes and armchairs for athletes!
It is advisable to consult a doctor before starting training.
Workout 1: The whole body in five minutes
Squat Body weight
- the whole foot is on the ground
- the width of the punctuation is what allows you to go down as low as possible as long as the previous section is in place
- Tip - Try to straighten your back as much as possible and tilt the weight back slightly
Push-ups
- the space between the hands is comfortable for you
- try to go down low, as close to the ground as you can
- if it is difficult for you you can put your knees on the ground
3. Squats
- Pay attention!
No need to lift your back off the ground, just your shoulder blades!
- Bend the spine area until the abdomen is fully contracted and enough
- Perform the exercise at a slow and even pace
4. Lange
- keep your back straight and upright
- the stride length should be comfortable, try different stride lengths
- when you are "down" you want to see 90 degrees in the knees, on both legs
5. Stand-up
- position 1 - lying on your stomach on the ground
- position 2 - jumping and feet in the air
- exercise - switching between the 2 positions
The whole body in five minutes
Workout 2: Legs and buttocks in five minutes
1. Low squats
- Pay attention to the highlights in the squat exercise in the first workout - everyone catches on here too!
- Try to go down as low as you can - until the elbows 'rest' between the knees
- rise to half the height of the squat and enough
2. Good Morning
- forward bending with straight back - bending is from the thigh, not the spine
- it is better to perform the exercise with the knees slightly bent
- you can perform the exercise as a slight stretch, or add weight on the back to strengthen the leg and butt muscles.
3. Stance Long - Crucial in place
- To focus on the buttocks and back thigh muscles, focus on the lower part of the movement
- if you have difficulty stabilizing - excellent!
This means that your stabilizing muscles are strengthened!
- Keep your back straight and upright
4. Pelvic Squeeze
- Focus on contracting the buttocks muscles - not enough to lift the pelvis!
- You can stay up for about 3 seconds at a time
- you can add a rubber band
5. Dead Lift
- Punctuation between the legs shoulder-width apart, feet parallel to each other, start movement in the pelvis backwards with the back leaning forward - try to keep the back straight!
Legs and buttocks in five minutes
Workout 3: Steel belly in five minutes
Small sit-ups
- can be performed with straight or bent legs - as you see fit
- perform the exercise at a slow and even pace
- we bend the spine (and not the thigh) - until only the abdomen is fully contracted!
2. Sit-ups
-
seats for seating
- did you know?
This exercise does not only work on the abdomen, it combines different muscles some of which come from the legs
- unlike sit-ups, this exercise is usually performed quickly and in a swing
- if you feel too much load in the lower back area - try different postures on the legs, or bet on the exercise - sit-ups Small enough to work on the abdomen
3. Small bends Legs and arms
- arms straight behind head, legs straight forward
- this movement is done from the abdomen, and should be done slowly and in control
- the less you raise your arms and legs - the more challenge you will feel
4. X-Up
- This exercise can be performed with a rise of the back - or without a rise of the back, only the leg and right hand meet
- try to touch with the hand right on the shoe (or foot)
- try to keep the hand and foot straight
5. Mix Plank
- Options - low plank on the forearms, high plank on the palms, side plank, and more and more
Steel belly in five minutes
Workout 4: Five minutes of push-ups
1. Push-ups Narrow posture
- Place the palms just below the shoulders
- The elbows move back to the side of the body
- This variation focuses on the muscles of the back and front shoulder
2. Archer push-ups
- keep your palms apart - but not too much
- in this variation bend one side at a time - and the other hand stays straight
- although it is a slightly challenging variation that is usually suitable for advanced but try, what do you have to lose ?
3. Pike push-ups
- focus on lifting the pelvis high and make sure it does not go down
- staying in this position strengthens the abdomen and core muscles
- the palms can be turned inwards so that the elbows fold out naturally
4. "Inverted squat"
- the beginning of the exercise is 'bear position', or simply standing six with the knees slightly above the ground
- without lifting the knees - move back and forth as much as we can
- the entire duration of the exercise remain in the "box" - 90 degrees at all joints
5. Push-ups with core muscle strengthening
- after each one push-up - straighten leg and opposite hand
- easier variation - straighten only hand or only foot
- more difficult variation - straighten hand and foot of the same side (right or left)
Five minutes of push-ups
Workout 5: Five minutes of high pulse
1. Knees to the chest / heels to the buttocks
- you can do 4 knees and 4 heels or as many as you choose
- lift your knees high!
- Try to perform the exercise as fast as possible
2. Get up
- see highlights for exercise in training No. 1
- Tip - no matter how you get from position 1 to position 2, the main thing is that the abdomen is on the floor and the legs are in the air!
- Did you know?
This exercise not only raises our heart rate, it also works on many muscle groups at once!
Rolling Get-Up
- If you are not able to get up with both feet together - try to get on one leg
- Take a strong swing from behind
- Tip: Adding weight from the front can help get up more easily!
4. Jump Squat
- Make sure you have wide punctuation, loose legs and springy knees
- you can make do with small, agile jumps
- if your knees are less like jumps, you can perform quick squats
5. Mountain climber
- can be done with your hands on the ground, or higher, on a bench or table
- keep your body straight
Five minutes of high pulse
Avi Israeli is a certified Wingate graduate fitness trainer