Short Exercises For Those Too Lazy To Workout (Video)
Morning workouts help to cheer you up, improve your performance, and
strengthen your muscles. but it can be difficult to get in the mood for
fitness upon awakening. You, too? Then try this workout.
Active movement in the morning is what our body needs after a long period
of rest. It helps in the truest sense of the word “wake up” all the
systems of the body.
Exercising activates the lymphatic system, that is, the flow of fluids
throughout the body, Thanks to this, metabolic processes are turned on,
the level of energy increases, and swelling is prevented. In addition,
movements help to “wake up” the entire musculoskeletal system. The
mobility of the joints and the spine improves, which means that the body
performs all subsequent movements efficiently and safely.
1- Backward rotation of arms
Stand up straight with your feet shoulder width apart. Extend your arms
along your body. Reach up with your crown, make a smooth circle with your
hands, bringing your palms backwards and then forwards. Move smoothly for
30-40 seconds, keeping your neck relaxed.
2- Standing diagonal twist
Stand up straight, feet shoulder width apart. Place your right hand
behind your head and your left hand on your hip. Knees are soft, with the
top of your head pointing upward. Twist your body to the left and down,
pointing your right elbow toward your left hip. Work your abs, back
muscles. Smoothly return to starting position. This is one repetition, do
a maximum of these for 30-40 seconds each way.
3- Side Body Extension
Stand up straight, feet shoulder width apart. Place your hands at your
waist and move your pelvis smoothly from side to side. Make 3-4 such
movements. Then bend your body smoothly to the left, stretching up your
right arm. Do the same to the other side, stretching the sides of the
body. This is one repetition, do a maximum of these for 30-40 seconds each
side.
4- Lateral extension with backward step
Stand up straight with your feet shoulder width apart. Lower your arms
along your body. Lift your left arm up, stretching your left side, while
simultaneously pushing your left leg back, closer to your right foot (to
increase extension). This is one repetition, perform a maximum of these
for 30-40 seconds each way.
5- Chest Extension
Stand up straight with your feet shoulder width apart. Lower your arms
along your body. Bend your knees slightly. Pull back with your shoulder
blades, stretching the back muscles and rounding the thoracic spine, bring
your arms forward. Then open your chest, bring your arms apart, bring your
shoulder blades together, and pull your body forward slightly. This is one
repetition, do a maximum of these for 30-40 seconds.
6- Arm raise bend
Stand up straight, feet shoulder width apart. Step back with your left
foot and bend your left knee slightly. Move your pelvis back, lean your
body forward, reach forward with your left hand. Use your thighs, back,
arms, and abs. Then smoothly return to the starting position. This is one
repetition, do a maximum of these for 30-40 seconds each way.
7- Forward lunge
Stand up straight, feet shoulder width apart. Step forward with your left
leg, bend your left knee slightly. Lift your body forward and stretch your
arms upward, exposing your chest. Work the muscles in your back, arms,
chest and legs. Then step back with your left leg, put your hands down and
move them backwards (joining shoulder blades), lean forward slightly with
your body. Return to the starting position. This is one repetition, do a
maximum of these for 30-40 seconds each way.
8- Body turn
Stand up straight with your feet shoulder width apart. Bend your arms and
raise your palms to chest level. Reach up with your crown, actively
working your abs and buttocks. From this position step back with right leg
and turn your body to the right. Then gently step backward with your right
foot and turn your body to the left. Do not slouch as you move, keeping
your lower back in a neutral position. This is one repetition, perform a
maximum of these for 30-40 seconds per leg.
9- Side Lunges
Stand up straight with your feet shoulder width apart. Place your palms
at your waist. Step left foot to the left (feet parallel to each other).
Bend your left knee, taking your pelvis to the left. Work your thighs and
abs. Then return to starting position. Do the same thing to the other
side. This is one repetition, do a maximum of these in 1 minute.
10- Bent with a twist
Stand up straight with your feet shoulder-width apart. Bend your body
forward with your hands down. Twist your body smoothly to the left, pull
your left arm up. Then twist your body to the right and pull your right
arm up. Work your abs, legs and buttocks. Don’t slouch, open your chest.
Perform maximum movements for 1 minute.
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