There is only one month left until spring, and the shortest one in the year. And this is great news until you remember that it's time to put yourself in order. But I don't feel like going to the gym at all. And it's still cold to go jogging. What to do?
Found in books three ways to get in shape in just 10 minutes a day. Choose whichever you like best - and go.
Push-ups and planks have particular merits in the strength training range. They don't require any equipment, gym, personal trainer or fitness experience and only take a few minutes.
There is a reason physiologists, athletes, and even medical editors at Harvard University have called pushups "the world's greatest" and "perfect" exercise. Push-ups engage almost every muscle in the body, from the tips of the toes to the neck, while strengthening tendons and ligaments. This exercise strengthens hard-to-work muscles in your back, hips, legs, and abs. Push-ups work on both large muscle groups and smaller, secondary muscles, which are often weak even in trained athletes. Finally, push-ups improve a sense of balance (scientifically proprioception) - in part by activating hard-to-reach stabilizing muscles that help major muscle groups during movement.
Plank is also not as simple as it seems. It strengthens more muscles than traditional abdominal exercises. It also provides a complete workout for the whole body, covering a wide range of muscles: arms, chest, legs, thighs, lower back and abs. Strengthening the abdominal muscles prevents injury, improves performance and posture, and gives the stomach a bump.
Start with numbers that are comfortable for you. Let it be a couple of push-ups and 10 seconds in the plank. The next day, add one push-up and 5-10 seconds. Remember: the challenge is to gradually increase the load, so choose the option that will allow you to progress.
If the very thought of lying on the floor hurts you, start pushing up from the wall: tilt your body towards it at an angle, rest your palms and bend and unbend your elbows so that your chest is as close to the wall as possible. You can try a knee push-up: Get on all fours - your back is flat, your elbows are bent so your nose almost touches the floor, and use your arms and chest to push yourself up. Or try a standard push-up with your knees on the floor and your feet slightly raised.
Do push-ups and planks in the morning, for example, before you shower. This will make it easier for you to integrate them into your routine.
Get started to pump up. It doesn't matter if you turn on the radio, use your smartphone, listen to a podcast on your computer, or turn up the volume on your favorite morning TV show - music or other soundtrack can help you distract yourself and reach your goals faster.
Find a push-up and plank partner. By sharing the challenge with a colleague, friend, or family member, you can control each other and motivate improvement.