If you are one of those busy people who do not have time to get around, or you are terrified of going to a gym, but you have all the attitude and desire to be fit. Then it is time to put on tights and sneakers and invest 12 minutes a day of your life to exercise without having to leave home.
Jump
Probably the least complicated exercise on the list. All you have to do is put your hands on your knees and then take a small jump, stretching your entire body. It is important that when flexing to touch the knee, we bring the ass back and the chest facing the front and not down. Do the exercise for 3 minutes.
Dumbbell Biceps
Stand up in front of a mirror. The knees should be flexed and the legs open at the width of the hips. The chest must be kept straight in order to have a straight back. Once in this position and with a dumbbell in each hand, flex your elbows by lifting the weight, and then slowly lower. The elbows must remain close to the sides during the movement. Do the exercise for 2 minutes.
Running on site
Just like jumping, this acceleration exercise helps to increase rapidly and puts your heart to work. The key is to try to bring your knees up to your chest while running on site. For this movement to be effective, you have to run as fast as possible for 15 seconds and then rest another 15, but it would have to be increased as you have the condition. Do the exercise for 2 minutes.
Triceps with chair
With this exercise, the back of the arms and triceps work. It is enough to have a chair to carry out the movement. The hands should rest on the seat with the feet firmly on the floor in front of the body. Bend your knees and raise your hips. Remember that the hip should not touch the chair. Once in position, flex your elbows, lowering your hip to the floor without your buttocks reaching out to touch it. With an elbow extension, we return to the starting position. Do the exercise for 2 minutes.
Stretching
Only a few minutes will be enough to make a difference. Stretch your neck, make circular movements and, stretch your arms and legs to prevent it from appearing in the laces. Stretching should never be aggressive, creating pain or tension by doing it forcefully, as it could be harmful. Do the movements for 3 minutes.
Keep in mind that this 12-minute daily training plan carries out a total of 84 minutes per week of vigorous physical activity, 9 more than those recommended by the WHO (World Health Organization). Don’t forget that good habits are also key to being healthy, so you must include us now. So there are no more excuses to start a new life.