Alena Gribanova, an expert in the direction of group programs of the federal network of fitness clubs X-Fit, spoke about a wonderful set of exercises for all muscle groups that can be performed without getting up from the couch.
All exercises are performed without weighting, only with their own weight and without sudden movements, so a special warm-up is not needed - the muscles will warm up in the process. Getting hurt is almost impossible. As promised, we present exercises in which the starting position is always lying on your back!
Chest
Raise your hands in front of you and bring your palms together. Press firmly with your palms against each other, straining your pectoral muscles. Do three sets of 20 reps. After several such workouts, you will notice that your breasts have become more taut and firm.
Upper press
Now put your hands behind your head, bend your knees and perform torso lifts. Feel the work of the abdominal muscles. Do this exercise on the upper part of the rectus abdominis muscle until it burns slightly. Rest for 30 seconds and repeat the approach.
Lower press
Stretch your arms along the body, and lift your bent legs at the knees up, forming an angle of 90 degrees with the body. Lower your legs alternately, straightening them at the knee joint.
To make the exercise harder, try not to touch the sofa with your heel and increase your speed. Make sure that the lower back does not come off. If this does happen, reduce the swing amplitude and tighten the abdominal muscles even more.
Oblique abdominal muscles
Leave your bent legs up. Spread your arms out to the sides, palms down. Lower both legs from side to side. You should have your knees connected, and your shoulder blades pressed against the surface. This exercise helps to work out the oblique abdominal muscles. Perform several sets of 20 kicks in both directions.
Gluteus muscles
Place your bent knees on your feet, place your hands along your body. Slowly lift your pelvis up and lower to the starting position. Perform such a gluteal bridge 50 times in two approaches.
Stretching
So that the muscles do not hurt the next day, have time to recover and begin to grow, after the load, set aside time for stretching. Stretch for at least 30 seconds those muscle groups that you used in training.
1. All the same from a prone position, stretch your arms and legs, try to stretch in different directions, slightly bending in the thoracic and lumbar spine. Feel the tension in the abdominal muscles go away.
2. Bend your right leg at the knee, clasp your shin with your palms and pull it to your chest. In this way, you will stretch the buttocks. Do the same on the left leg.
3. Raise your arms up, bend your knees. Lower both arms to one side and legs to the opposite, trying to touch the sofa with your knees. This is an excellent exercise for stretching the oblique muscles of the abdomen, back and legs.
Such a workout will take you no more than 20-30 minutes. This time is enough to improve joint mobility, speed up metabolism and disperse blood. Lying on your favorite couch and losing weight - what could be better?
