A quarter of an hour a day! – practice series with photos

If we put a good quarter of an hour into an effective line of exercise a day, we don’t have to fear the negative consequences of home office weight gain.

The exercises were compiled by Dóra Sávoly, the personal trainer of Fit Club Zugló. If we do that, there will be no problem!

Not only should you pay attention to hard workouts, but also to stretching at the end of workouts.

This should be done for 100% training

A few pounds may run up, but it can be worked off quickly. “This is not the most difficult thing to do, but to shape the body that has become accustomed to movement again in months and years ”, he adds.

However, if we want to prevent our weight gain on the go, this time at home, without any means, we can do it with just a quarter of an hour a day. Dóra Sávoly has put together a simple training plan that can be done anywhere (ie in the living room), which can be done without any training. We can take out the line of motion at any time during the year if we are traveling or for some other reason we are not just getting to the gym.

16 minute exercise series at home

  1. Squat (3 × 15 repetitions)

With your back straight, your hands clasped in front, keep your heels on the floor, squat down and stand back.

  1. Local eruption (3 × 15 repetitions per foot)

Step forward with one foot and bend your knees. Let’s stand back and the other leg can come.

  1. Hip lift (3 × 15 repetitions)

From a recumbent position, raise your hips with your knees bent as long as we can.

  1. Foot lift (3 × 15 repetitions per foot)

Descending on all four legs, we alternately lift out our legs.

  1. Plank (1 minute)

Lie down in a supine position and lower your forearms to the ground to lean on it. Hold for 1 minute.

  1. Push up (at least 3 × 10 repetitions)

Ladies can also put their knees down.

  1. Hasprés (3 × 15 repetitions)

Lie on your back, lift your legs, and lift your upper body, but do not sit up.

  1. Couple lifting legs (3 × 15 repetitions)

In a supine position, raise your outstretched leg in pairs and then lower it back.

Rest between two sets for 10 seconds and then for a maximum of 1 minute before the next exercise.


Source: Napidoktor by napidoktor.hu.

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