Get fit with easy home workouts! Say goodbye to laziness and stay in shape with our Just Fit Lazy Workout program. No gym required, just motivation!
Are you one of those people who find it difficult to get down to work and exercise? While there are real fans of the gym, the truth is that at the other extreme we find lazier people, who always, always! find an excuse not to play sports. They are aware that it is good for their health, physical and mental , but it is difficult for them to start. What would the experts recommend?
Just I would recommend short fit lazy workout achievable goals be set so that they are the result of continuous motivation.
Exercising activates the lymphatic system, that is, the flow of fluids throughout the body, Thanks to this, metabolic processes are turned on, the level of energy increases, and swelling is prevented. In addition, movements help to “wake up” the entire musculoskeletal system. The mobility of the joints and the spine improves, which means that the body performs all subsequent movements efficiently and safely.
Just fit lazy workout for those too lazy to exercise.
1- Backward rotation of arms
Stand up straight with your feet shoulder width apart. Extend your arms along your body. Reach up with your crown, make a smooth circle with your hands, bringing your palms backwards and then forwards. Move smoothly for 30-40 seconds, keeping your neck relaxed.
2- Standing diagonal twist
Stand up straight, feet shoulder width apart. Place your right hand behind your head and your left hand on your hip. Knees are soft, with the top of your head pointing upward. Twist your body to the left and down, pointing your right elbow toward your left hip. Work your abs, back muscles. Smoothly return to starting position. This is one repetition, do a maximum of these for 30-40 seconds each way.
3- Side Body Extension
Stand up straight, feet shoulder width apart. Place your hands at your waist and move your pelvis smoothly from side to side. Make 3-4 such movements. Then bend your body smoothly to the left, stretching up your right arm. Do the same to the other side, stretching the sides of the body. This is one repetition, do a maximum of these for 30-40 seconds each side.
4- Lateral extension with backward step
Stand up straight with your feet shoulder width apart. Lower your arms along your body. Lift your left arm up, stretching your left side, while simultaneously pushing your left leg back, closer to your right foot (to increase extension). This is one repetition, perform a maximum of these for 30-40 seconds each way.
5- Chest Extension
Stand up straight with your feet shoulder width apart. Lower your arms along your body. Bend your knees slightly. Pull back with your shoulder blades, stretching the back muscles and rounding the thoracic spine, bring your arms forward. Then open your chest, bring your arms apart, bring your shoulder blades together, and pull your body forward slightly. This is one repetition, do a maximum of these for 30-40 seconds.
6- Arm raise bend
Stand up straight, feet shoulder width apart. Step back with your left foot and bend your left knee slightly. Move your pelvis back, lean your body forward, reach forward with your left hand. Use your thighs, back, arms, and abs. Then smoothly return to the starting position. This is one repetition, do a maximum of these for 30-40 seconds each way.
7- Forward lunge
Stand up straight, feet shoulder width apart. Step forward with your left leg, bend your left knee slightly. Lift your body forward and stretch your arms upward, exposing your chest. Work the muscles in your back, arms, chest and legs. Then step back with your left leg, put your hands down and move them backwards (joining shoulder blades), lean forward slightly with your body. Return to the starting position. This is one repetition, do a maximum of these for 30-40 seconds each way.
8- Body turn
Stand up straight with your feet shoulder width apart. Bend your arms and raise your palms to chest level. Reach up with your crown, actively working your abs and buttocks. From this position step back with right leg and turn your body to the right. Then gently step backward with your right foot and turn your body to the left. Do not slouch as you move, keeping your lower back in a neutral position. This is one repetition, perform a maximum of these for 30-40 seconds per leg.
9- Side Lunges
Stand up straight with your feet shoulder width apart. Place your palms at your waist. Step left foot to the left (feet parallel to each other). Bend your left knee, taking your pelvis to the left. Work your thighs and abs. Then return to starting position. Do the same thing to the other side. This is one repetition, do a maximum of these in 1 minute.
10- Bent with a twist
Stand up straight with your feet shoulder-width apart. Bend your body forward with your hands down. Twist your body smoothly to the left, pull your left arm up. Then twist your body to the right and pull your right arm up. Work your abs, legs and buttocks. Don’t slouch, open your chest. Perform maximum movements for 1 minute.
Keep reading: 7 glute exercises that you can do lying on your bed
