Fast and effective lunchtime training

Lack of time is among the main complaints of people who do not practice physical activity. With the rush of everyday life, which usually involves work, taking care of the house, family, etc., many women, when they come home at night, just want to rest.

But what few people know is that by taking just a few minutes of your day, you can do some activity and enjoy all the benefits it offers. Thus ensuring better quality of life and fit body!

Nowadays you can find gyms that offer a complete set of exercises in just 30 minutes. Is it possible, for example, to use lunch time, exercise and still eat healthy ?, says Luciana Mankel, a professional at Curves, a gym that is known for offering a complete plan of physical activity? with cardiovascular (aerobic) and strength (bodybuilding) activities? in just 30 minutes.

"But if the woman doesn't really have a way to go to a gym, there are other opportunities to exercise, be it on the street, in the office, in squares, etc." The important thing is to always have a suit of clothes in the suitcase and a pair of sneakers available? "And so it is possible to do walking, jogging, localized muscle building exercises and stretching," he explains.

If you were looking to start exercising and just needed a boost, take advantage of tips from pro Luciana Mankel, who set up a one-week quick workout example with activities that can always be done at lunchtime. Check out:

Monday:

1. Fast-paced walk for 15 minutes? cardiovascular work.
2. Climb a ladder every two steps for about 5 minutes? work legs and buttocks, and cardiovascular work.
3. Arm flexing on the wall: With your legs hip-width apart, lean over, rest your hands on a wall toward your shoulders. Start with your arms extended and bend your elbows until they are at a 90 degree angle. Keep your contracted abdomen and spine straight at all times. Do 10 repetitions and 3 sets? works chest region, arms, shoulders and abdomen.
4. Stretching ? 5 minutes.

Tuesday:

1. Fast-paced walk for 25 minutes.
2. Stretches

Wednesday:

1. Fast-paced walk for 15 minutes.
2. Squat in chair: With a chair, make the movement as if to sit, but do not touch the chair. When almost sitting, get up quickly. Keep arms outstretched forward at shoulder level throughout running. Do 10 repetitions and 3 sets? works the legs and buttocks.
3. Triceps on the chair: Sit on the edge of the chair with your arms at your sides. Bring the hip forward and flex the arm at medium amplitude (35 ° maximum). Do 8 repetitions and 3 sets? works the back of the arm (triceps).
4. Leg lift: Lie on the floor with your legs flat on the chair at 90 °. With your hands at the nape of your neck, raise your torso until you feel the shoulder blade come off the ground and return to the starting position. Perform 20 repetitions and 3 sets.
5. Stretching.

Thursday:

1. Repeat the same walk on Tuesday.
2. Stretches

Friday:

1. Fast-paced walk for 15 minutes.
2. Going down: With your right leg on the front, bring your left knee to the floor as if to touch it. When the front knee reaches almost 90 °, hold the position for approximately 5 seconds and swap the legs with one step forward. Perform 15 repetitions with each leg and 2 sets.
3. Shoulder: Stand with your spine straight, keeping your arms extended at the side of your body at shoulder height. Rotate the arm with medium amplitude. Do 20 repetitions by turning the arm forward and 20 by turning the arm backwards. Repeat 3 series.
4. Lower Abdominal: Lying on the floor, with the legs raised above the hip, forming a 90 ° angle to the body, raising the hip until the buttocks are removed from the floor. When returning to the starting position, let the legs lower approximately 40 ° and return to the starting position. Perform 15 repetitions.
5. Stretching.

Saturday:

1. Same walk Tuesday and Thursday.
2. Stretching.

On Sunday, the suggestion is to rest!

Now you have no excuses for not doing physical activity! The above training can be done quickly at lunchtime, for example. It will offer many health benefits and will take up just a little of your time!

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