8 moves to put your body in shape by taking 10 minutes

Squat

Squat

Try to sit on the ground with your legs angled at your shoulder. You may feel that your upper leg is stretching and your balance is disturbed, but do the movement as much as you can in a sitting position.

Reverse lunge

Stand upright with your arms on both sides. Step back and lower your hips so that the knee in front is bent 90 degrees and the back knee touches the ground. At the same time, stretch your hands towards the ceiling and reach back over your shoulders. Pause and return to the starting position.

Push-up

Push-up

I think you can remember this movement from your physical education lessons. Although it is considered ’10 push-ups punishment ‘in mind, it is very useful for working arms and strengthening your muscles.

Plank

Plank

This movement is recommended to be performed on a mat laid on a hard surface. This movement that you will do on your elbows as if you are standing on your toes; Helps strengthen your leg muscles and strengthen your arms.

Mountain climb

Mountain climb

The important thing is that our body is straight during movement. First we bring our left foot to our right shoulder as in the photo above. After waiting a few seconds, we bring it back to its former position. We repeat the same movement with our other foot this time.

Sit-up

Sit-up

Try to rise up to your legs on a mat with your legs pulled towards you, your head up with your arms up behind your head. When your head is facing towards the movement, it will prevent unnecessary contractions.

Superman

Keep your feet back and arms stretched in front of your body. Make sure your abdominal shadow touches the ground and does not leave the floor during exercise. Take a deep breath, while exhaling, lift your arms and legs to the point where you can lift them off the ground (as in the image) at the same time. Wait for 2 seconds in this position and slowly return to your starting position.

Burpee

The movement starts with feet slightly open. He bends over and the legs are thrown back, leaning against the ground. Meanwhile, the body is straight again, just like in push-ups. Then the feet are gathered and drawn back between the hands. Stand up and return to the same starting position.

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