In summer, when you are not in a hurry with the weight of clothes and cold, you want to be more energetic. To be energetic, you need to tone your body, choose a fun active workout. The World Health Organization recommends dedicating at least 22 minutes of physical activity per day to at least 150 minutes per week. These are the five most energetic and fun exercises, from which you will get an active and incendiary summer training for toning the body.
Use these exercises one at a time to make breaks in life more active, or combine them in one workout to tone each muscle of the body.
Lath
It’s hard to imagine that such a simple exercise will be so effective. You just stand in the bar and do not move, but this does not mean that exercising is really easy. This is a basic exercise designed to strengthen the muscles of the back, abdomen, arms, shoulder girdle.
Begin the execution of the bar with the position of the support on the socks and forearms, grasp the hands in the lock, and then proceed to the execution of the bar with the support on the palm. Do the bar every day, hold the position for at least 10 seconds, then increase the time in the bar to at least 30 seconds.
lath
Difficult Squats
Can you squat? If so, then in your hands a powerful tool for toning the lower body. Stop doing classic squats and move on to sumo squats, narrow leg squats. Not only will you tone your legs, hips and buttocks, you will also develop a sense of balance.
If you do not know how to squat, start with the classic version, place your legs slightly wider than your hips. Do at least five such squats, and then try to do the same with wide and narrow legs. Increase the number of squats by at least one per day, and very soon you will see the results.
squat
Frog loops
There is no more vigorous exercise than jumping. At the time of the jump, the whole body is in tension, it must regroup, properly maintain balance and successfully land.
To squats were quite difficult, perform them in the form of jumps, like a frog.
To begin with, go down into a deep squat and put your hands on the floor, it already looks like a frog. Then, with force, push yourself and jump from this position, raising your arms above your head. Gently land on socks, immediately sit down and do another squat. Do 10-15 repetitions, muscle tone and energy load are guaranteed.
Jumps-Jacks
There are not many jumps, this is one of the most fun exercises, I want to do it again and again. Jumps will not only burn muscles, they will increase heart rate and improve coordination of movements in the shortest possible time. Do not forget to clap your hands, this exercise will become even more fun.
Stand up straight, legs together, make a lunge in front of one leg. In the jump, change the position of the legs and at the same time raise your hands above your head and clap your hands. Try to land smoothly, do at least ten repetitions.
jumps with sharp movements
Press bike
If true cycling involves mainly the legs, then the exercise of the bike is designed to strengthen the press. The bike also engages the back, increases the overall strength of the body.
Take the position lying on the mat on the back, make sure that the spine is straight. Bend your knees and lift your legs so that the shins are parallel to the floor. Place your hands behind your head and start twisting, alternately bringing your left elbow closer to the right knee and vice versa. Do at least 20 repetitions, gradually increase their number.
bike
What will such training bring?
Not only the 22 minutes of daily physical activity recommended by WHO, but also the many health benefits. Among them, increased production of hormones of happiness, reduced risk of stroke, heart disease, diabetes mellitus of the second type. Supplement this activity with sports games with friends in the open air, and your fitness will be even better.
Finess Head 