20 minutes homework done


20 minutes homework done

If you are busy, can’t get up very early in the morning or don’t have time for the gym, just follow this 20 minute homework to stay healthy and fit.

1) Jog: in one place for 3 minutes.

2) Jumping jacks: 25 repetitions
Bend your knees slightly to reduce impact on the knee joints when landing.20 minutes homework done

3) Crunches: 15 repetitions
Point your hand outwards with the elbows behind your head. Support your neck with your hands. Keep the neck in a straight line with your spine. Bend yourself until you touch the mat behind your shoulders.
Muscle worked: rectus abdominis

4) Hip bridge: 10 repetitions
Behind you, raise your body from the floor to create a kind of bridge, a straight line from shoulder to knee, with your hands on the floor at a 90 degree angle with your hands and feet on the table and your upper body in a position like the surface of your knees. Should. Hold this position for two seconds. Swallow your glutes (butt muscles) and then lower yourself.
The muscles worked: the bottom of the back, the hamstrings and the glutes.

5) Step – Above: 1 minute
You will need a stepper for this.
Muscles worked: hamstrings, glutes, quards.

6) Reverse crunches: 15 repetitions
Lie on your back with your hands on either side. Keep your knees bent. Bring your knees towards your head, until your hips come slightly off the floor. Hold this position for one second and then bend down at your knees.
Muscles worked: lower ABS and oblique.20 minutes homework done

7) Mountain creeper: 1 minute
Get your hands and knees up and stretch like your starting block sprinter. Move to that position by supporting the upper part of your body with the palm of your hand. Keep your back straight.
The muscles worked: triceps, deltoid muscles, glutes, quards, hamstrings, calves.

8) Push-ups: 15 repetitions
The muscles worked: triceps, deltoids, petrolas.

9) Squat poke: 1 minute
Stand up straight. Now, drop to a crouch position. Immediately press your foot directly behind your toes, in the pushed position, now jump to pull the foot back to the chest in the crunching position, then stand up straight,

The muscles worked: the arms, legs, chest and lower back.Cool until your heartbeat expands.

One minute rest is required in practice. The correct form is important. Don’t hold your breath. Sip water during workout. This workout targets the whole body, improves cardiovascular skills and tone and strengthens the body.


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