15 minutes a day: a set of exercises for busy men

15 minutes a day: a set of exercises for busy men

Simple exercises that will help you keep your muscles toned.

We continue our series of articles about simple but effective exercises that can be performed in any convenient place. Last time we wrote about a 15-minute workout for women, this time – a special set of exercises for busy men.

This complex should be done as quickly as possible, trying not to allow large breaks between exercises.

Before you start doing the exercises, it is important to warm up the body. For this, jumping in place is ideal. Perform 70 jumps before the main set of exercises.

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Bike

Quantity: 25 times

Execution Technique:

• Lie on your back, place your arms along your torso or put them behind your head.
• Bring your left knee to your right elbow. Then bring your right knee to your left elbow.

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You should do the exercise slowly at first, then you can increase the speed.

Punches on the spot

Quantity: 40 times

Technika vykonávania:

• Take a boxing stance, bend your knees slightly.
• Place your hands in front of your face.
• Shift your weight to your right leg and alternate your punches (right and left hand).

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Side jumps

Quantity: 30 times

Execution Technique:

• Place your feet together.
• Start jumping from side to side.
• Increase the speed and height of the jumps each day.

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Kliky

Quantity: 20 times

Execution Technique:

If you’ve just started exercising, you should start with simple push-ups from the floor.

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However, you can make them more difficult over time.

Mountaineer

Quantity: 50 times

Technika vykonávania:

• You need to assume the position as in push-ups.
• It is important to keep your back straight.
• Move your legs as you would when running in place.

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