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Although people consider losing weight a complex and demanding process, there are certain types of exercise that can help you lose weight in a very short time and without much effort. One of them, according to Jillian Kubalová, is Vorobjev’s gymnastics, which can be especially effective for people with a sedentary lifestyle. This exercise doesn’t require much time or space, so you can perform it right at your desk or even at your computer.
Just 8 exercises in 6 minutes
Vorobyev’s gymnastics is especially suitable for office workers who spend the whole day at a computer and have reduced mobility. These exercise methods originated in the 1980s, when Soviet specialists confirmed their effectiveness, and they suddenly became very popular – at a major exhibition of the Russian economy they even won two gold medals. It turned out that if you do this exercise every hour or two, you can burn an incredible 15 percent of the calories you consume during the day.
We should also not forget that this exercise gets the whole body moving, which takes you away from work. The brain can rest for a while and then will work much more efficiently. The training lasts only 6 minutes per hour and results will appear after just three days – especially in strengthening muscles and effective weight loss. However, the first three days are the hardest, because it is important to practice the exercises diligently every hour.
Exercises according to Vorobjev’s gymnastics
You only need a small space for this simple exercise, so you don’t have to worry about it in your office. You can perform the exercises seated or standing and you should repeat each exercise at least 40 times. Special attention should be paid to the final phase, as it is the foundation of the whole process.
Let’s begin
- Place your feet on the floor and begin to raise and lower your heels without lifting your toes off the floor.
- Remember to keep your back straight and your legs straight and together.
- Do the exercise 40 times.
- Now raise and lower your toes 40 times without lifting your heels.
- The next exercise you can do even while moving – squeeze and release your glute muscles 40 times.
- Now it’s time to work the abdominal muscles – on the exhale slowly draw in the abdominal wall and on the inhale return to the starting position.
- Repeat only 15 times.
- Move your shoulder blades toward the spine so that you feel your upper back muscles contracting.
- Repeat the exercise 40 times.
- Raise your arms parallel beside you to shoulder height and tense your whole body. Then start clenching and opening your fists for 40 seconds.
- Begin to rhythmically turn your head to the left and right.
- Repeat the exercise 40 times.
- And finally chin forward: try to move your chin forward with your whole head so that you feel a pleasant tension in your neck. This way you will reduce the risk of developing a double chin.
- Repeat 40 times.
Practice Vorobjev’s gymnastics this way every day (the first three days every hour). Moreover, the exercise has no contraindications, so you don’t need to worry about getting injured. Results, however, will be noticeable from the first week.
Source: jakzdrave.cz
