A month to spring. 3 ways to get in shape in 10 minutes a day
There is only one month left until spring, the shortest of the year. And this is great news until you remember that it’s time to put yourself in order. But I don’t feel like going to the gym at all. And it’s still cold to go jogging. What to do?
Found in books three ways to get in shape in just 10 minutes a day. Choose whichever you like best – and off you go.
Method number 1. Plank + push-ups
Push-ups and planks have particular merits in the strength training lineup. They don’t require any equipment, gym, personal trainer or fitness experience, and only take a few minutes.
There is a reason physiologists, athletes, and even medical editors at Harvard University have called push-ups “the world’s greatest” and “ideal” exercise. Push-ups engage almost every muscle in the body, from the tips of the toes to the neck, while strengthening tendons and ligaments. This exercise strengthens hard-to-work muscles in your back, hips, legs, and abs. Push-ups work on both large muscle groups and smaller, secondary muscles, which are often weak even in trained athletes. Finally, push-ups improve a sense of balance (scientifically proprioception) – in part by activating hard-to-reach stabilizing muscles that help major muscle groups during movement.
If it is difficult to hold the classic plank on the elbows, try doing it on outstretched arms. A source
The plank is also not as simple as it seems. It strengthens more muscles than traditional abdominal exercises. It also provides a complete workout for the whole body, covering a wide range of muscles: arms, chest, legs, thighs, lower back and abs. Strengthening the abdominal muscles prevents injury, improves performance and posture, and gives the abdomen a relief.
Two exercises – and the whole body is in good shape. Worth trying.
How to do?
Start with numbers that are comfortable for you. Let it be a couple of push-ups and 10 seconds in the plank. The next day, add one push-up and 5-10 seconds. Remember: the challenge is to gradually increase the load, so choose the option that will allow you to progress.
If even the very thought of lying on the floor is painful for you, start pushing up from the wall: tilt your body towards it at an angle, rest your palms and bend-unbend your elbows so that your chest is as close to the wall as possible. You can try a knee push-up: Get on all fours – your back is flat, your elbows are bent so your nose almost touches the floor, and use your arms and chest to push yourself up. Or try a standard push-up with your knees on the floor and your feet slightly raised.
Do push-ups and planks in the morning.for example, before taking a shower. This will make it easier for you to integrate them into your routine.
Get started to pump up. It doesn’t matter if you turn on the radio, use your smartphone, listen to a podcast on your computer, or turn up the volume on your favorite morning TV show, music or other soundtrack can help you distract yourself and reach your goals faster.
Find a push-up and plank partner. By sharing the challenge with a colleague, friend, or family member, you can control each other and motivate improvement.
Method number 2. Simple stretching
Stretching requires no effort, streams of sweat, or inhuman sacrifice – it only takes a few minutes a day for great results. Stretching can wake up your muscles, make you more flexible and mobile, and tone your entire body.
Stretching is not only beneficial but also enjoyable. Especially if you are sedentary. – A source
How to do?
Many stretching exercises that have been familiar to us since kindergarten. Think of them and create your own program, gradually stretching the muscles of the body, from head to toe. For example:
- Head rotation – several times in each direction,
- Head tilts: touch the left shoulder with the ear, then the right shoulder, the chin – the chest, and the back of the head – the upper back
- Hand rotations
- Bear hug: Grab your shoulders tightly.
- Bend forward and backward, right and left
- Make turns left then right
- Lean forward and try to touch the floor
- Rotate your ankles.
Such a complex will take literally 2-3 minutes.
If you want more, look for stretching complexes on the Internet. Just do not try to sit on the twine right away, move gradually.
Remember not to stretch cold muscles: so it is easy to injure them. Better to start with dynamic stretching (these are the exercises that we described above), and then move on to static (when you fix a position for a few seconds.
Try to relax your face… This little life hack will help you stretch more effectively. When we relax the facial muscles, the body automatically relaxes after them, allowing you to stretch harder and more comfortable.
Method number 3. 10-minute yoga complex
If the first two options seemed too simple to you, pay attention to yoga. This sequence contains both power poses and stretching elements, and all of this is packed into a compact period of time.
How to do?
First do the sequence on the right side, then repeat on the left.
Downward Dog Pose
- Place your palms under your shoulders, shoulder-width apart or wider on the front edge of the rug. Spread your fingers, press the base under your toes, especially the base of your index finger.
- Raise your pelvis and straighten your knees for an inverted V. Place your feet hip-width apart and point your toes forward at twelve o’clock.
- Press the four corners of your foot to the floor, and if your heels come off, pull them towards the floor. Stretch your sit bones back.
- Activate the muscles in your arms and legs by pressing them against your bones.
- Relax your neck, let your head hang loosely in line with your arms. Focus your gaze at one point between the feet.
Three-legged dog pose
- From the Downward Dog Pose, as you inhale, lift your right leg as high as possible. Extend your leg from the inside of your right thigh, being careful not to lift up the right side, and bend your ankle so that all five toes are pointing down.
- Feel the force coming from the center and stretch out from the center. Extend the entire right side of the body, from the right wrist to the right heel.
Warrior Pose 1
- From the downward dog, as you exhale, activate your abs and step forward with your right foot, placing your foot next to your right palm (on the inside).
- Lower your left heel to the floor and press the outer edge of your foot to the floor. Point your heels towards each other (imagine you want to move the mat backward with your right heel and forward with your left heel) to help activate your leg muscles. As you inhale, lift your chest and arms up.
- Bend your front leg so that the knee is over the lower leg.
- Feel the weight of your pelvis and root your feet on the floor.
- Try to keep the ilium bones forward and the pelvis and ribcage not tilted. Lower your tailbone down, pull your lower abdomen up and pull it inward.
- Reach up from your waist and extend your sides through your fingertips.
- Breathe deeply and feel yourself becoming the embodiment of power in this dynamic pose.
Humble Warrior Pose
- Strike Warrior Pose 1 with your right foot in front. Interlace your fingers in a lock on your lower back.
- Bend your elbows and bring your shoulder blades together.
- As you expand your collarbones, straighten your arms, lift your sternum and look up as you inhale.
- As you exhale, tilt your chest and head to the floor and press your right shoulder against the inside of your right knee.
- Direct your gaze to the ankle of your left leg and relax your head.
Inverted Warrior Pose
- From Downward Dog Pose, step forward with your right foot and press your left heel to the floor.
- Press the outer edge of the left foot to the floor, lift the arch of the foot and bend the knee of the right leg to a right angle.
- Pull your heels together (a subtle movement) to activate your inner thigh muscles.
- As you inhale, rise and turn to the left edge of the rug. Stretch your arms wide so that your wrists are approximately above your ankles.
- Expand your right palm towards the sky and stretch your right hand up and to the left, sliding your left palm over your left thigh. Do not straighten your legs, remain sitting as low, feeling the heaviness in the pelvis; the knee of the right leg is still bent at right angles. Move the ribcage away from the pelvis and open the lateral ribs on both sides. The gaze can be directed upward, at the outstretched arm, looking at the foot of the left leg, or directed to any convenient point – as you like.
- Expand your right foot to the right (toes facing the front edge of the mat). Place your heels in line and glue the outer edges of both feet to the floor.
- Straighten both legs, bending your right knee slightly. Channel the strength from your hips to your heels and root your feet on the floor, creating a solid foundation. From the floor, draw energy into your legs, press the flesh of your legs against your bones, and imagine that energy from the ground flows down your legs to the center of the body.
- Spread your arms wide so that your wrists are above your ankles. Stretch to the right with your body and right hand. When you feel that there is nowhere to stretch to the side, lower your right hand at the outer edge of your right foot to the tips of your toes. Extend your left arm up, in line with your right. Open your chest.
- Reduce the distance between your feet by about a third.
- Straighten your legs, but do not push your knees back: your knees should remain slightly bent.
- Place your hands on your hips, placing your fingers in the folds of your thighs, and unfold your pelvis so that both ilia are facing forward towards the front edge of the mat. Pull your inner thighs together.
- As you inhale, lift your sternum and bend back slightly.
- As you exhale, fold in half from the hip joints and imagine that you are placing your chest and abdomen on your front leg. Try to touch your front thigh with your navel. Relax your arms and place your fingertips on the floor.
- Relax your neck and look calmly at the foot of your back foot. Keep your eyes open. Breathe deeply.
Twisting in a triangle pose
- Expand the pelvis to the right leg and move the left foot a little closer to the right, reducing the distance between the feet by about a third.
- Lower your right palm to your right thigh and extend your left arm up.
- Keep your feet firmly on the floor and pull your inner thighs to the centerline of your body.
- As you exhale, continue to stretch your left side; from your hip joints, bend forward and place your left hand on your fingertips on a rug or brick.
- With the next breath, straighten your sternum and extend your right arm up. Look at the fingers of your right hand, straight in front of you or at the floor.
Based on materials from the books “The Year of Self Care”, “Power Yoga”
Post cover – unsplash.com