“90 Seconds”: Exercise For The lazy

Oct 24, 2011 No Comments by

A passionate desire to lose weight is often lost because of the need “to do three sets of 30 repetitions.” American coach Pete Sekou figured out how to solve this problem. He created a short and impressive fitness program: Each exercise should be done only in few minutes.

Exercise number 1

For this exercise you will need a pair of 2-3-kilogram dumbbell . Stand straight, feet shoulder width apart place. Hands with dumbbells in hand, spread (as shown in photo) and bring shovels.

Within 30 seconds, shake your hands up and down: down by a couple of inches, and then with an effort to lift back. Half a minute later expand the palms forward and shake them again, but now the forward and back (30 seconds). Without pausing, turn palms up and then oscillates. Do not slouch! This exercise strengthens the muscles of the arms (to find the full set of exercises for beautiful hands ), but also back.

Exercise number 2

This exercise will help strengthen the muscles of the thighs and buttocks . Stand with your feet shoulder-width apart and arms dissolve in the hand – it helps you maintain balance. Begin to perform squats (as shown in photo), but not lower yourself down sharply, but linger somewhere in the middle. Stay in this position for 10 seconds.

After that, drop down another 10-15 inches, and again do not move for 10 seconds. Return to starting position and repeat the exercise for one and a half minutes. Keep in mind that if after that you will not feel fatigue in the muscles, then you should perform a bit more complex exercises for buttocks .

Exercise number 3

Lie on your back, arms, spread apart and put them on the floor, palms down. Now pay attention to your feet: they should be straightened and brought together.

Lift the leg a few inches from the floor, slightly deploying them to the left (as shown in photo), and hold them in this position for 10 seconds. Then, without omitting the feet on the floor, turn right and again to Freeze for 10 seconds. Alternate turns down within 90 seconds. This exercise strengthens the muscles good press .

Exercise number 4

For this exercise you will need a fitball ( see how to tighten your abdominal muscles with fitness ball ) and two dumbbells. Stay on the ball, as shown in photo: Head and shoulders – lie on the fitball, arms with dumbbells – stretched out his legs – the knees, forming a right angle.

Lift straight arms over your head, then slowly start to drop, returning to its original position. Hold your hand for 5-7 seconds every 15 inches. Then again, lift them up and then slowly lower. This exercise makes the good work of the triceps , thigh and breast muscles and strengthens the hamstrings.

Exercise number 5

The next exercise to strengthen leg muscles, making them an ideal form . Stand so that your left foot was behind the right, and the distance between them was equal to about 50 centimeters. Hands with dumbbells lower sides.

Bend your knees, squatting. The left knee should “stop” at 15 inches from the floor. Freeze for 10 seconds, then drop down another 10 Centimeter (as shown in photo) and then not move for 10 seconds. Return to starting position. Try to do as many repetitions in the allotted 90 seconds. Incidentally, a similar exercise practiced singer Lady Gaga .

Exercise number 6

Take a pose familiar from the usual push-ups: the weight of the body – on straightened arms and toes, back straight. Slowly lower down to 5 centimeters and stay in this position for 10 seconds, and then do the same – get down to 5 centimeters and Freeze for 10 seconds.

Continue down until you feel that sex is just around the corner (as shown in photo). This exercise strengthens the muscles of hands, making a higher and more beautiful breasts.

Exercise number 7

To perform the last exercise you need dumbbells again and fitball. Lie on your belly ball, socks uprites the floor, arms with dumbbells lower down.

Spread your arms to the sides (as shown in photo), so that they are aligned with the shoulders. Hold this position for 10 seconds. Quickly drop your hands down, again and again dilute their Freeze. Repeat the exercise for one and a half minutes.


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