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A 15-minute core training with no equipment for the home



In an ideal world, we would all have enough time to go to the gym and, whenever we wanted to, do all the other tasks and in the meantime check all the other tasks from our to-do lists. In reality? Sometimes you only have a quick workout at home that you can do without equipment. The good news is that there are actually many ways to press a hard workout in a short time.

Below is a core training . You can do this at home, created by TruFusion Trainer Alyssa West. Working on all the muscles in your midst ̵

1; including the obliques (muscles on the body side), rectus abdominis (what you term "abs"), transverse abdominis (your deepest inner muscles), and yes, your buttock muscles are many Reasons important. "Working with the [core] helps you to maintain the balance, a good attitude and an overall strong attitude [body]," says West. A Sound Core Gives You a Strong and Stable Foundation That Will Help You Move Better in Everyday Life and To Become More Successful by Increasing and other fitness related goals. Most of the movements you do require a kind of core emphasis to keep you stable. The stronger these muscles are, the better.

The best thing about this workout is that it only requires your body weight so you can do it anywhere, as long as you have enough space for a plank. West adds that although these movements are aimed primarily at the core, they challenge many other muscles in your body – especially your shoulders and arms will also get some love.

The next time you want strength work to be pressed on time, drop out and do so. 15 minutes Core training without equipment and feeling of kindness in your entire body.

Demoing the moves below are Cookie Janee a background investigator and security specialist in the Air Force Reserve; Amanda Wheeler certified strength and conditioning specialist and co-founder of Formation Strength an online women's training group serving the LGBTQ community and its allies; and Crystal Williams a fitness and fitness group trainer who teaches gyms in New York City.

The Workout

Moves

  • Plank to Dolphin
  • Push-up
  • 19659012] Plank tap
  • Forearm side board with twist
  • Bicycle crunch
  • Plank to the downhill dog
  • Diamond Push-up
  • Side Plank Run
  • Boat Guide

Directions

Each exercise for one minute and 30 seconds after each movement.

If you make yourself comfortable, you can swap this 30 second break for on-the-spot jogging, West suggests. Keep an eye on your reps and try to push more each time you do the workout, she adds.

If you feel like it, you can do this workout twice for a total of 30 minutes. [19659023] This is what you do with each move:

Katie Thompson

1. Plank to Dolphin

"Plank to Dolphin is a great warm up for the shoulders, arms and core," says West. "We want the shoulders to be warm for the pushups to come." (Do not say you have not been warned!)

  • Begin in a forearm plank with your forearms on the floor, your elbows directly under your shoulders, your hands forward so your arms are parallel, and stretch your legs behind you , Stow your tailbone and attack your core, butt and quads. This is the starting position.
  • Press through your forearms and lift your hips up and back to create an inverted V shape with your body. Your head should now be between your shoulders. Pause for a second and then slowly lower yourself back into a forearm plank.
  • Continue this movement for 1 minute.

Aiming at the core, the deltoids, rhomboids and quads

Katie Thompson

2. Push-Up

Push-ups edit abdomen, arms and shoulders at the same time, says West – win, win, win.

  • Start with your palms flat on the floor in a high plank, hands shoulder-width Apart from that, the shoulders are stacked right above your wrists, legs outstretched behind you, and your core and buttock muscles are locked into place.
  • Bend your elbows and lower your body to the ground. If necessary, you fall to your knees.
  • Press your palms through to stretch your arms.
  • Continue for 1 minute.

Aim for the core, pectorals, deltoids, and triceps.

Katie Thompson [19659041] 3. Plank Tap

"Adding shoulder taps to a plank increases [core] the work required to maintain stability," says West. It also activates your shoulders, which are alternately supportive.

  • Begin in a high plank position with flat palms on the floor, hands shoulder width apart, shoulders just above wrists, legs behind and core stretched back and glutes activated.
  • Tap on the left shoulder with your right hand while touching the core and buttock muscles to keep your hips as calm as possible so they do not sway from side to side.
  • Do the same with your left hand to the right shoulder.
  • Continue the pages alternately for 1 minute.
  • Try to separate the legs a little further to simplify this.

Aim for the core, the deltoids, and the triceps.

Katie Thompson

19659050] 4. Forearm Sideways with Twist

"No core training would be complete without extra work," says West. A side plank alone is a challenge, and the twist adds a little more pomp.

  • Begin in a forearm side plank by resting your body on your left forearm, with one elbow under your shoulder and one hand in front of your body. Stretch your legs and place your right foot on your left, then squeeze your abdominal and gluteal muscles to lift your hips off the floor.
  • Place your right arm behind your head with your elbow pointing up to the ceiling. This is the starting position.
  • Turn your upper body toward the floor and bring your right elbow to your left hand. Do not drop your hips, the movement should only come from your core.
  • Then reverse the movement to return to the starting position.
  • Continue for 1 minute. Repeat the process for 1 minute on the opposite side.

Aims the core (especially the slanted surfaces) and the deltoids.

Katie Thompson

5. Bicycle crunch

"Bicycle crunches rest the arms, but do a tremendous job in the midsection, moving the upper body and lower body simultaneously," says West. "The focus is on bringing the opposite elbow and knee together while keeping a flat back on the ground."

  • Lying on the table with your legs (knees bent 90 degrees and stacked over your hips). Place your hands behind your head with your elbows bent and pointing to the sides. Use your abdominal muscles to curl your shoulders off the floor. This is the starting position.
  • Turn to bring your right elbow to your left knee while stretching your right leg.
  • Then, turn to bring your left elbow to your right knee while stretching your left leg. 19659064] Continue alternately for 1 minute. Proceed at a slow and steady pace so that you can really feel and feel your abdominal muscles.

Aims the nucleus, especially the rectus abdominis and the helical traces.

Katie Thompson

6. Doghorses Down

"To move from Down Dog to a board forward requires immense control and strength," says West.

  • Start on a high board with your wrists under your shoulders and hips
  • Push your hips up and back to move into a down-facing dog with your heels down to the floor.
  • Hold your core and shift your weight forward to get back into a high plank.
  • Continue 1 minute.

Targets on core, deltoids and rhomboids.

Katie Thompson

7. Diamond Push-Up

Diamond push-ups make the armrests serious, while the push-up position (basically a moving plank) still challenges your core, says West.

  • Start with a flat plank with your palms flat on the floor, hands shoulder width apart, shoulders straight above your wrists, legs extended behind you, and trunk and glutes engaged.
  • Walk with your hands so that your thumb and forefinger form a triangle. This is the starting position.
  • Bend your elbows to lower your chest to the floor. Then stretch your arms and push your body back to the starting position. This is 1 repetition.
  • To make this easier, let your knees fall to the ground. Just make sure your core is tight and your hips are in that position.
  • Continue for 1 minute.

Aim for the core, triceps, deltoids, and pectoral muscles.

Katie Thompson

8. Lateral Plank Walk

"In this one exercise, the entire core is challenged to maintain stability and keep things moving," says West. "The arms are challenged first by the position and then by the movement from side to side."

  • Start in a high plank position with flat palms on the floor, hands shoulder width apart, shoulders straight above the wrists, legs outstretched behind you, and your core and buttocks muscles engaged.
  • Take a step to the right, begin with the right hand and right foot and follow with the left hand and foot. Keep a plank position. This is 1 repetition.
  • Perform a fixed number of repetitions in one direction, then repeat the same amount in the opposite direction.
  • Continue for 1 minute.

Aim for the core, the deltoids, and the triceps.

Katie Thompson

9. Boat Pose

"You will definitely feel a minute of boat when your stomach is pulled in and your chest is raised," says West. It's hard to keep this for the full 60 seconds, but there's no better way to finish a workout than a challenge, right? (That is, if you have difficulty maintaining the correct shape for the full minute, take a break after 30 seconds, set it back and try for another 30 seconds.)

  • Sit with your legs bent on the ground floor.
  • Keep your legs together and slowly lift them off the ground until they form a 45-degree angle to the hull. Build your entire core, keep your back flat, and balance your tailbone.
  • You can hold knees (as shown) in your knees or stretch them for greater challenge.
  • Keep your arms straight in front of you, parallel to the ground. If you feel that you need extra support, place your hands under the hips on the floor.
  • Hold here for a minute.

Aims the core, hip flexors, and shoulders.

– [19659101] Gifs and Images: Photographer: Katie Thompson. Hair Care: Yukiko Tajima. Makeup: Risako Matsushita. Stylist: Rika Watanabe.

Gifs 1, 4, 5, 6, and 8: Model Cookie Janee Wears a Vaara Cloe Sports Bra, About $ 113 ($ 90), vaara.com ; Tory Sport Chevron Leggings, $ 125, nordstrom.com ; and Nike Metcon 4 Champagne Sneakers, $ 130, nike.com .

Gifs 2 and 7: The model Amanda Wheeler wears a Nike Bliss Lux Mid-Rise Training Pants, $ 90, nike.com ; a Nancy Rose performance tank; and Nike Air Zoom Pegasus 35 Sneakers, $ 120, nike.com .

Gif 3 and Figure 9: Model Crystal Williams wears a Puma Chase AOP top for women, $ 45, us.puma. com ; Lululemon Align Pant II 25 "leggings, $ 198, shop.lululemon.com and Asics sneakers, similar models at asics.com .


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