Summer is getting closer and with it, the desire to see our body worked out. Those more disciplined, will be at the top with the "operation bikini". When we train with a lot of intensity, setting goals and waiting for the results, failing is not within our possibilities. And it is that nothing annoys more than a setback that forces us to skip training. Next, we propose a series of drill that you can do at home, when you have little time.
We prepare our backpack, we take the ration of food prior to training, we prepare to leave the house and that is when we receive a message. Something "urgent" that cannot wait forces us to suspend training. The first thing we do is get annoyed, so far good. But the second thing is calculate how much time we have for the unforeseen to become an opportunity.
Let's say that there are always those basic exercises that we can resort to, when we don't have more than a few minutes. So don't panic! You've set yourself some goals, and you're going to meet them!
Exercises to do in a few minutes
1. Squats
Start by performing a series of squats. You can do deep squats for 50 seconds. Focus on the technique, keeping the back long and the trunk and gaze up. Take your breath correctly and do it dynamically.
2. Jump Squats
After the first squats, do another series with the legs more open and finishing the movement with a jump. Chain the jump with the descent and repeat for another 50 seconds
3.Lunges
Standing with your legs hip-width apart, bring your right leg forward, bending both knees to a 90-degree angle, and return. Alternate right and left and again, hold the 50 seconds de rigueur.
4 Push-ups
Get into a push-up position, with your arms slightly wider than shoulder-width apart. Do push-ups keeping a straight line from your head to your feet and rest. Ideally, you should hold the marked seconds, but take it easy. If you can't do them correctly because you're not used to it, rest your knees on the ground.
5. ABS
Do a series of normal abs, or do the the griddle trying to hold on 1 full minute. Depending on the time you have, you can work on different exercises that focus on different parts of the abdominal muscles. If you do not master the technique well, you can read these Tips to improve your abominals.
6. Lumbar
Lie on your stomach, with your arms stretched out in front, above your head. Take a breath and raise the trunk. Hold 3 seconds and down. repeat during 50 seconds and rests.
7. Biceps
With the help of some dumbbells, work biceps in a simple way. Stand up with your back long, shoulders down and back, and an active abdomen. Grab the dumbbells and let the arms rest next to the body. Once ready, flex your elbows alternately, right and left, keeping these almost close to the side of your body.
dedicating just under a minute each exercise, and using 10 seconds to rest between them, you will have worked your body quite completely. Remember that this is an "emergency" exercise table. This should not replace your usual training, or the one marked by your coach under any circumstances. There are no excuses!