Exercises – an important component of a healthy lifestyle, but sometimes a busy schedule does not allow you to make time for regular workouts in the gym. For such people, in order to keep the body in shape, it is necessary to choose exercises that will bring maximum benefit in the shortest period of time. That is why estet-portal.com will tell you which five exercises for busy people will be an excellent mini-workout that does not take much effort and time.
Mini Workout: The Best Exercises for Busy People
Exercises for busy people, which we will discuss below, unfortunately, cannot replace a full-fledged workout. However, they are perfect as a morning exercise, which will prepare the body for a working day and allow you to keep your muscles in good shape.
1. Planck
Planck – great way to strengthen your core i.e. the following muscle groups: transverse, oblique and rectus abdominis, as well as the gluteal muscles. The plank engages a range of different muscles, making it ideal for a limited amount of time. In addition, once you master the classic plank, you can move on to different variations of this exercise to get the most out of every second spent in the plank.
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2. Squats
If you have a sedentary job, squats are a great way to engage muscles that don't get enough exercise throughout the day. Squats help to get your legs, butt and stomach in shape, but on the condition that you learn how to do them correctly. In addition, properly performed squats are good for the muscles that protect the knees from injury and damage. They help to strengthen the most important muscles of the body:
- gluteal;
- quadriceps;
- extensor muscles of the spine;
- abs muscles.
In addition, squats help improve athletic performance, improve mobility, and improve overall health. And no equipment and significant time costs.
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Regular squats – a great way to strengthen the body and get it in shape.
3. Wall Squats
This exercise is great for strengthening and toning, especially the leg muscles and core. Even a couple of minutes of wall squats a day can be a great way to keep fit. Over time, you can "weight" exercise with dumbbells or other equipment – so you can get even more out of this exercise.
4. Push-ups (in emphasis on chairs)
Push-ups are on the list of the most useful exercises for busy people and those who have enough time for a full workout. If classic push-ups are too difficult for you yet, start with push-ups from the wall or push-ups with emphasis on the knees. As your arm and core muscles strengthen, you will be able to move on to the classic form of this exercise.
Another effective option for push-ups is push-ups with an emphasis on a chair – they perfectly strengthen the arms and help get rid of fat deposits in this problem area.
5. Lunges
When performing lunges, the following are used:
- quadriceps;
- muscles of the thighs;
- calf muscles;
- core muscles.
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Lunges, like the other exercises above, can be modified to make the exercise more difficult or easier depending on your requirements and capabilities. This quick and easy exercise will tone the above muscles.
Every active minute helps counter the effects of a sedentary lifestyle.
Sedentary lifestyle – the main enemy of modern man. To resist it, you need to use every free minute for physical activity. For example, if you work from home, you can set an alarm clock and devote 5 minutes per hour to the above exercises. In office work, of course, not everyone will have time and place even for such simple exercises for busy people.
For such employees, estet-portal.com recommends walking more, abandoning elevators in favor of stairs, doing office gymnastics and be sure to get out of the office at lunchtime. Remember that every active minute spent reduces the risk of diseases and other negative consequences of a sedentary lifestyle.
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