Vigorous, high-intensity exercises are not suitable for everyone,
especially in our time-poor age. But that’s no excuse to give up working
out. To help you find the time for crucial exercise, here is a set
of five classic but seriously effective exercises which you can
do in just four minutes.
1. Squats
Time required: 60 seconds
Stand with your feet a little wider than
shoulder-width apart. Start to lower your body, pushing your bottom
backward, as if you were sitting on a chair. As you are lowering into
a squat, make sure to keep your back straight. Return to the starting
position. This will work both your glutes and your leg muscles.
2. Push-ups
Time required: 30 seconds
Assume the starting position (A). Place
your hands shoulder-width apart; your shoulders, knees and feet should
be in a straight line. Begin slowly lowering your body towards the
floor, bending your arms and tucking your elbows into your sides as you
do so. Then return to the starting position. This exercise helps develop
your chest muscles and triceps.
3. Mountain Climbers
Time required: 30 seconds
This relatively complex exercise helps
to both strengthen abdominal muscles and burn calories. Start in the
position for a push-up. Stretching your abs, lift your right foot off
the floor and slowly bring your knee to your chest. Keep your back and
hips straight and fixed in position. Return to the starting position and
repeat the exercise using your left leg.
4. Lunges
Time required: 60 seconds
Stand tall with your legs shoulder-width
apart, and place your hands on your hips. Take a wide step forward with
your left foot, lower your body until the front knee is bent
to 90 degrees and the back one almost touches the floor. Push yourself
back up to the starting position and repeat the move with the right leg.
It’s important here to keep your back straight at all times.
5. Jumping Jacks
Time required: 45 seconds
Jumping jacks are included in US
military training courses, as they help to improve muscular endurance
and cardiovascular fitness. In the starting position, stand up straight
with your arms down by your sides. Jump by moving your feet out to the
side and simultaneously raise your hands above your head. Immediately
jump back to the starting position, and repeat.
These kinds of repetitive exercises done at intervals are highly effective at burning lots of calories in a short amount of time.
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