The intense and fast exercises Hiit way are more and more followers: here is a series of exercises to do in just 10 minutes for a silhouette at the top.
- We start by heating up his muscles
Total duration: 2 minutes
Facing a door with hands on the sides of the frame, make a right leg lunge forward and lean back, to stretch the chest, shoulders. Hold the position for 30 seconds, then, do the same thing with the other leg for 30 seconds as well.
We continue with the stretches: standing, spreading the feet parallel to the hips. Bend down and try to touch the floor with your hands. Flip forward to 'walk on the hands'. Continue for 30 seconds.
Pedal statically on an imaginary bike as fast as possible for 30 seconds.
Recovery: 30 seconds.
- We strengthen our deep muscles
Total duration: 3 minutes
In the sideboard position , lean on the right elbow, lift the hips and lift the upper leg for 30 seconds. Repeat the same movement on the opposite side.
Standing, legs apart hip width with knees bent, chaining jumps by bringing feet closer to the hands (grouped jumping) and return between each jump to the initial position. Do this exercise for 1 minute.
Fast bike (as in the previous step) for 1 minute.
Recovery: 30 seconds.
- Strengthen muscle building
Total duration: 3 Minutes
In "normal" board position with both hands on the ground, one goes down on his elbows (one by one) and push-ups. Continue for 1 minute.
We lie on our backs, our arms stretched out. Raise hands and feet at the same time, trying to join the two. Continue for 1 minute.
Fast bike (as in the previous step) for 1 minute.
Recovery: 30 seconds.
- We end with ample and tonic movements
Total duration: 2 minutes
Start in the left side split position. Push on the left leg to balance and bend the other leg to align the right thigh with the ground, the right foot resting on the "pillar" leg. Continue the movement by alternating the sides for 1 minute.
Be careful, you have to deploy slowly so you do not get hurt.
In a second step, resume standing on one leg and extend the other leg behind. Like a skater's step, you have to swap the legs. Alternate movements for 1 minute.
