Ten of the best charges for the lazy

It’s good to look, but not exhaust yourself with heavy physical exercises? Charging for the lazy - the perfect solution! The best selection of lazy charges.

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Morning exercise for the lazy

I want to look good, be more cheerful and healthier, but there is absolutely no desire, and often spend a third of life in fitness centers? Charging for the lazy what is needed. You need to spend quite a bit of time on it, you won’t feel fatigue after it, but the surge of strength and blush is provided to you already on the first day. A week will pass, and you will notice the buried forms, the month is the fit muscles. We picked up the top ten best charges for lazy people, or opposite insanely busy people who want to look excellent, but not spend a lot of time on fitness.

Charging for the lazy in bed

The most important thing in this charge is to start an alarm 15 minutes earlier than you wake up usually and not turn it off, falling asleep again with a strong sleep. And in order for this to happen, you need to go to bed 7-8 hours before this very alarm begins to ring.

Charging for the lazy on the back

Open your eyes, look around, make a deep breath-out and proceed to the first exercise.

Exercise number 1. Squeeze your palms in fists 20 times. Thus, a signal will come to the brain that the body woke up and began physical activity. The blood flow is accelerated, and despite the fact that a minute ago I did not want to move even a little finger, now the forces appeared on the remaining exercise.
Exercise number 2. Now we will wake our legs. We pull the left foot as much as possible and fix it, now we pull the right in the opposite direction. We change the position, the left as much as possible, the right is as forward as possible. Slowly repeat 20 times. The muscles stretched and the blood flow in the legs improved.
Exercise number 3. And now we squeeze the fists at the same time and move the legs as in the previous exercise 20 times. They noticed that a smile appeared on his face. It is difficult to do this exercise and not smile.
Exercise number 4. Extend your arms along the body. Raise the right up and lower, now the left. For each hand 20 times.
Exercise number 5. A cheerful bike, but do not rush, do the exercise carefully, each time bending the knee up to 45 °. All the same 20 times for each leg.
Exercise number 6. And now the fun. Twins with his hands with a bicycle and a smile with his hands. Only 20 times.
Exercise number 7. Bend and connect the knees, heels as close as possible to the pelvis. Raise the pelvis and the waist so that the spine is straightened as much as possible, linger in this position for a few seconds and sink. Repetitions 20.
Exercise number 8. Raise both arms to the pillow, straighten your legs. On the exhale, raise your right right leg and left hand, try crossing them and lower them. Repeat with your left leg and right hand. Total repetitions 20 times.
Exercise number 9. Vacuum. The legs are bent at the knees, the body is relaxed. A deep breath through the nose and a sharp exhalation through the mouth, while the stomach is maximally drawn inside. We freeze for 5-10 seconds. How much you are enough. Repeat 15-20 times.
Exercise number 10. That's it, you are ready to get up. Swimly sit in the bed “in Turkish” crossing your legs, and slowly outline your head with your head a circle 5 times on the right side, and the same in the opposite.

Charging is over. You can have breakfast, pack up and start a working day!

Funny charging in bed

MASSAGE. Opening your eyes it is best to wake yourself with a slight massage.

Light a fire in your palms - rub one on one, as if you were trying to light a fire in the forest. After that, massage your hands, forearms. Go to your face - smoothly draw with warm palms along the massage lines.

Everything, the body is warmed up and ready for charging.
Exercise number 1. We twist the feet and palms clockwise, and against the course of the time stir. Now try the right side of the clock, and the left is against.
Exercise number2. Sit on the bed. Rotate your head as if the neck of the earth's axis, and the head is a faithful companion of the earth.
Exercise number 3. Now we go on swimming, it will be calm and smooth or with storms depends on the smoothness of your movements. You need to lie on the stomach, grab the ankles with your hands and bend back, forming a cute boat with your body. Imagine that there is a quiet lake around and you are slightly rolling back and forth along the waves. The total should swing at least 20 times.
Exercise number 4. All known scissors. Raise even 15 cm from the bed and quickly cross them within 2 minutes. It is important to ensure that the legs do not rise higher and do not fall below.
Exercise number 5. Bike. Now twist your legs as if you are rolling an alley on a bicycle on a day off. Only a few minutes every day and your legs will become much more attractive in only a few weeks.
Exercise number 6. Spelling. In this exercise, take your hands out of the bed with your hands, stretch and raise your legs like scissors and write beautiful large numbers from 1 to 10. If it is hard, you can dwell on 5-ke.
Exercise number 7. The plane prepare for take -off. Sitting on the bed, straighten your arms to the sides - these are your wings, and shoulders - the blades of which need to be quickly rotated to take off. Rotation forward is one minute, then back. Didn't take off? So you still need to practice.
Exercise number 8. The pose is “Turkish”, hands are crossed, palms on the shoulders. Swear on one side to the other. Only 15-20 swinging.
Exercise number 9. Rise from the bed, stretch your hands to the ceiling and inhale. On the exhale, lean forward and touch the feet with your hands. The legs remain even.
Everything, charging is over, you can rush about your business.

And in conclusion of the video lesson of the bed morning yoga

Video: Yoga in the morning - charging in bed

Charging for lazy for weight loss

You are an office worker who does not have time not like fitness, to a full sleep. More and more often it begins to ache neck and back, the stomach is already difficult to hide under the shirt, and the hips are no longer as attractive as in his student years? The idea is constantly attended that you need to go to the fitness center, but the question arises when?

This set of exercises should be done 7-8 times a day, in the same 10-minute when you need to tear your eyes off the monitor. To allocate time for him is simple: the first time is the morning, the last time - before bedtime.

Distribute the remaining times so that they are alternated no more than once per hour, and not earlier than two hours after dinner. B
Make an alarm clock so as not to forget and on the way to a slender figure.
Thanks to this complex, you can lose weight, tighten the muscles, and improve the condition of the body in just a few months.

Exercise number 1. Get straight, hands at the waist. Rise to socks, fix the position not 3 seconds and sink. All approaches in this complex 20 times each.
Exercise number 1. Now we stay on the heels, lifting the socks and fixing the position for 3 seconds.
Exercise number 1. Stand up evenly and squeeze the buttocks as much as possible, fix it for 5 seconds and relax. As before repeat 20 times. The simplest exercise with regular repetitions will transform your roundness and even significantly reduce the visibility of cellulite.
Exercise number 1. We go to our hands. Straighten your hands on the width width apart so as to form the letter "T". Hands are extended and tense. We squeeze the fists with force and fix it for 5-7 seconds, unclench.
Exercise number 1. Twins straightened hands upside down. The right hand alternates with the left hand.
Exercise number 2. Now fold our hands in front of the chest with the palm of your hand. Only fingers are in contact. We strain our hands and squeeze our hands with force, as if between the palms the ball that needs to be crushed. After 5 seconds, we relax and repeat.
Exercise number 3. Hands at the seams, torso, head and hands themselves in this exercise are not mobile. We turn the hips as on hinges right and left. The exercise is dynamic, it is not required to fix the situation.
Exercise number 4. Squat 20 times. The legs should form an angle of 90 °, the knees do not go beyond the sock line.
Exercise number 5. And in conclusion, inclinations. The legs are shoulder -width apart, the knees do not bend, the legs are perfectly even. Tilt to the right toe, lifting, tilt in the center, climb, tilt to the left toe.

With this complex, you can only get rid of an annoying abdomen in a month and go on vacation with a chic waist.

Video: Exercises for lazy for weight loss of the abdomen

And following this fun infographic, you can bring yourself to the physical norm, not particularly straining. What is needed for the lazy.

Charging for the lazy in the office

Today, a healthy lifestyle is actively supported in offices and production. Many managers introduce small warm -ups during the working day. If you have not yet been introduced, it's time to offer this particular charge.
One of the funny complexes was developed by leading coaches and received the funny name "surprise colleagues"

For a young team, a funny charging five -minute is suitable, only a few minutes and the team will continue to work fun, and will not complain about fatigue and back pain at the end of the day.
Another fun charging for weight loss in infographics, but already a home option.
Well, for those who want to maintain themselves in shape during the day, but still hesitate to perform squats or swings with hands in the office, we can recommend the morning charge, and during the day we only have a slightly “overhead” to knead.

Charging for the lazy: tips

In conclusion, add some tips for charging:

Enter exercise as an obligatory part of the morning and day. You won’t go to work with uncleaned teeth, or uncleaned hair, only because well, well, I really want to sleep for another 5 minutes

Charging is fun, no need to introduce through force. Enjoy yourself to think about charging with pleasure

Do not do physical exertion 4-5 hours before bedtime. You risk not falling asleep.