Training for 10 minutes a day, a set of exercises for a beautiful figure, intensive daily workout

Model-like figure in 10 minutes a day. A set of exercises for a slim body

November 19, 2021, 18:35 MSC

The result of training will be visible in a couple of weeks.

Many girls want a slim body like a model or gymnast. Elongated, with beautiful lines, but at the same time not too rocked. Of course, to have a flawless figure, you need to do sports and find a balance in training to be toned, but at the same time remain petite. To achieve this effect will help our complex of exercises.

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The complex is designed to improve posture and lengthen the body. You can and should do it every day in one circle. The result will be noticeable in 2-3 weeks. Your back will straighten, your neck will be long, and you will be slim.

Índice

Backward and forward rotation of the arms

Technique:

Pull the hands and fingers towards yourself.
Rotate your arms backwards, keep your back straight, reach upwards with the back of your head, lift your tailbone, keep your arms straight and tense, keep your abdomen taut.
Then rotate your arms forward.

Do the exercise 20 times in each direction.

Backward arms standing

Technique:

Hands in a lock, palms outward, pelvis tucked, keep the back straight, do not unhook the hands, buttocks retracted, do not work the lower back.
On the first two counts raise your arms, bend in the back and a little “spring”.
On the third count lower your arms.

Do 10 times.

Hand swings in a squat

Technique:

Hands interlock, lean forward and do a small squat. Bend in the lower back, bring the shoulder blades together.
Keep the neck and head on the same line, the abdomen retracted.
On the exhalation wave your arms up, on the inhalation lower your arms.

Do 15 times.

A common mistake: to work only with your hands.

Arm raises in a squat

Technique:

Tilt the torso forward, do a shallow squat.
Bend in the lower back, pull in the abdomen.
Arms bent at 90 degrees in the elbows.
On the exhale raise your arms up, on the inhale lower them. Work the shoulder blades.

Do 15 times.

Leans to the sides from a squat

Technique:

Put one leg to the side and slightly bend it at the knee. The other leg is straight.
Interlock your hands and hold them above your head.
Slowly lean sideways to the straight leg.
Change sides.

Do 10 times in each direction.

Back elbows from a standing position

Technique:

Bend your arms at the elbows and interlock them behind your head.
Feet at shoulder width, pelvis tucked, stomach tucked in, chest slightly lifted up.
Springing movements maximally take the elbows back, bring the shoulder blades together.

Do 20 times.

Common mistakes: keep your hands locked at the level of the neck, lift the shoulders up.

Arm swings with a twist

Technique:

Bend the legs at the knees, lean forward a little, buttocks backward
Lower one hand down, tense the fingers.
Clockwise on the exhalation raise the arm, twisting the body and trying to bring the shoulder blades together.

Do 10 times in each direction.

Pulling arms back from a squat

Technique:

Hands interlock, turn them outward with the palms of the palms.
Do a small squat, bend in the lower back, neck and head – on the same line.
Perform springy arm raises, keep your arms down, keep your back straight.
After the final lift, stay in the upper point for five counts, tense your back.

Do 10-15 times.

Training is over.

It’s not a myth. You can achieve good posture and a slim body in less than a month. Just do this workout every day: 10 minutes of free time can be found even in the busiest schedule.