2023-06-20 05:05:55
No time to play sports and prepare your summer body? It’s not lost though. It only takes a few minutes a day to feel more toned and even eliminate swimsuit complexes.
“The results are different depending on the individual, but in general, with the 4 or 5 weeks left before summer, there is still time to get started for a more toned and firmer body”, promises Fabien Le Goff, graduate sports coach. If it is much more advisable to space out longer sessions, you can nevertheless, if time is short, practice some quick exercises in less than 10 minutes a day, in the morning when you get up for example.
Burpees
For a very short but effective sports session, it is necessary to maximize the loss of calories with intense exercises. And for that, nothing better than burpees. “It’s an aerobic exercise that involves the whole body: arms, pectorals, buttocks, legs…” summarizes the sports coach.
For Crossfit enthusiasts, the exercise that is all the rage, because it is difficult and effective, is the burpee. DR
With a sequence that is very easy to remember (flexion, squatting, plank), all you have to do is chain several of them (between 5 and 10 depending on your level) to work the whole body. You can space out your series with about thirty seconds of rest. With three series spaced by 5 or 10 burpees, in 3 minutes, it’s done!
The board
In order not to waste your time, you might as well favor exercises that work as many muscles as possible in the places you need them the most, such as the plank exercise. According Harvard medical school, “no workout to flatten the tummy and outline the abs works better than isometric exercises.” To do this, you have to position yourself flat on the ground, legs outstretched, and simply lean on your hands, arms outstretched.
According a study by Albert Matheny, dietitian and co-founder of SoHo Strength Lab, it takes at least 10 seconds to see the first effects, but 60 seconds is the ideal time frame. Depending on your level, you can therefore do 3 sets (to vary or not, putting yourself aside on one arm) of 30 to 60 seconds, again spaced out. In less than 5 minutes, it’s done.
The pumps
The best known exercise among athletes, even amateurs, the series of push-ups can accompany you until the summer. Even Nike’s website touts the benefits of doing it every day. As summer approaches, you will once again need to perform three sets of 5 or 10 push-ups in your micro-session, 30 seconds apart.
Again, according to the same Harvard study, you would have to perform nearly 50 push-ups to see results quickly. With little time and experience in exercise, it is almost impossible. So to spice it up a bit and maximize results, once you get used to the difficulty of classic push-ups, you can elevate your feet a bit to increase the pressure on your shoulders and arms, or tighten your hands.
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