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For many people these days it is difficult to reconcile a hectic lifestyle with exercise. However, as the saying goes, where there’s a will, there’s a way. We bring you a series of 4 effective exercises from the portal napadovy.blog , which you can fit into your routine because they take only 10 minutes a day.
Wall sit
To perform this exercise, stand with your back against a wall and place your feet about half a meter from the wall. They should be hip-width apart. Bend your knees and slide your back down the wall until your knees form a 90-degree angle. Your knee joints should always be above your ankles, so you may need to move your feet further from the wall. Remember that your thighs must remain parallel to the ground.
Hold for about 25 – 50 seconds and then stand up. Repeat for a total of 3 sets.
Plank
Choose a good spot and use an exercise mat. Get into the plank position, face down, resting on your forearms with your elbows directly under your shoulders. Keep your torso straight and tight; your body should be in a straight line from your head to your toes, without arching your lower back.
Perform this exercise for as long as you can and try to gradually increase the time. Repeat the set 4 times.
Jumping Jacks
Start by standing with your legs straight and your arms at your sides. Now jump and, as you jump, spread your legs while raising your arms above your head and almost touching your palms together. Now jump back to the starting position. Do this for 30 seconds and then rest for 30 seconds. Repeat 3 times.
Abs exercise
Lie on your back, bend your knees and place your feet on the floor hip-width apart. Place your hands on your thighs, on your chest, or behind your head. Slowly curl your torso upward and then lower back down. You can do 10 repetitions and then take a 2-minute break. Repeat the set 3 times.
If you have extra time, you can perform all these exercises together and increase the number of repetitions.
