4-minute workout that will replace an hour of fitness in the gym Bashny.Net

1. Squats. H3> Time: 60 seconds







Stand with your feet shoulder-width apart or slightly wider. Start squat, placing pelvis back, as if you want to sit on a chair. Crouch as low as possible, try to keep your back straight, not rounded. Return to the original position, straining the muscles of the legs and buttocks.

2. Push-ups. H3>

Time: 30 seconds h3>





Take the position of A. Hands should be shoulder width apart, and your shoulders, knees and feet - on the same line. Slowly lower yourself down by bending his arms and trying to press your elbows close to the body. Return to the starting position. This exercise works out great pectoral muscles and triceps.

3. Running in the emphasis lying. H3>

Time: 30 seconds h3>





Complete an exercise that will strengthen your abs and help burn calories. The starting position is the same as in the push-ups. Tighten the press, lift right leg and slowly pull it toward your chest. Check the position of the back and hips: they need to be fixed. Return to starting position and do the same for the left foot.

4. Lunges. H3>

Time: 60 seconds h3>





Stand with your feet shoulder width apart, hands - at the waist. Make the left foot a big step forward, with the knee leg should form an angle of 90 degrees, and the right knee - almost touch the floor. Then push the front foot back to starting position and repeat on the right leg. When the exercise is very important to keep your back upright.

5. Jumping. H3>

Time: 45 seconds h3>





Exercise "Jumping (« Jumping Jack »), as you know, part of the military training in the United States, as improved physical and aerobic endurance. Initially, the arms are along the body. Jump up while spreading the legs apart and raising his arms above his head. A quick jump back to the starting position and repeat.

This rapid interval training is very effective: thanks to the high rate of in a short time burn more calories.









via www.womenshealthmag.com/fitness/4-minute-workout?utm_source=fitsugar.com&utm_medium=referral&utm_campaign=pubexchange_article