Workouts aim to challenge the body and to consume the muscles as well as possible. In the stressful everyday life of the time, long and intense sport units but often missing.
Fortunately, there are individual Exercises that appeal at the same time intensive several muscle groups. You should, therefore, only a few minutes for your workout, it is worth, the following Exercises a try.
1. Planking
In contrast to Sit-Ups or Crunches, claiming the abdominal muscles, trains the Planking of the entire body. Only the front but also the sides and the deep-lying muscle layers in the stomach.
With the right tension, the Planking can take advantage of even more muscle groups in the lower body and also in the back and in the arms.
“Planking is not charged in addition to the joints. The Exercise can be carried out every day,” explains the Fitness icon Kayla Itsines.
Another advantage is that you can perform the Exercise anywhere without equipment. By different variants of the Planking can also be varied.
2. Spider-Man Push-Up
Pushups alone are extremely challenging. If you want to claim your body, however, could be this Variation interesting for you.
“The Spider-Man Push-Up is more difficult than regular pushups, because there are only three points of contact with the ground,” said the Boxing Trainer Dale Santiago in an expert contribution to Greatist.com.
“Due to the Lifting of a foot, the torso will be forced to carry more body weight, so he has to work harder. As a result, the muscle will promote growth in the chest, the triceps and the Deltoids,” he explains.
3. Glute Bridges
If a trained Po is your target, you should have this Exercise in any case.
“The Glute Bridge is one of the most underrated Exercises to strengthen the gluteal muscles and the lower back,” says the certified trainer Kira Stokes.
Doing Glute Bridges are not only gentle on the joints, it can also be used without devices everywhere running. If you like the classic version is too boring, you can change the Exercise and by the additional Lifting of a leg in the matter.
If you like, search for a item that you as a weight on your hip. The increased resistance and the strain on the muscles even more.
4. Boat and war pose
Yoga should not be underestimated. Some of the poses to speak multiple muscle groups at the same time and can be very exhausting.
“If you take a Yoga posture, you build muscles by isometric contraction. Although it doesn’t look like you’d have to do much to work your muscles really hard,” says the Yoga expert Claire Grieve.
There are a few poses that are in muscle building is particularly effective, such as the boat pose or the warrior.
“The attitude of the boat can strengthen the abdominal muscles and the spine and posture improve,” says Grieve.
To be able to “the war pose correctly, you need to be activates all the major muscle groups,” says Grieve: “it is particularly effective to build muscle in the legs and strengthen the back muscles and extend.”
5. Climbing stairs
Do you want to bring your cardiovascular System to high tour? Then an intense round of stair climbing is exactly the Right one for you.
In addition to your perseverance you train through this Exercise your legs, the gluteal muscles, as well as the centre of the body.
“Climbing stairs several muscle groups is not claimed, it can even help to improve posture,” says the Personal Trainer and health expert Caleb’s jaw.
If you wear in addition to a bag, benefit especially to your muscles in the lower half of the body. Make sure the entire foot, since particularly the hamstrings muscles of the thighs and the buttocks are raised.
One more reason to always use the stairs and not the Elevator.
Combine your Mini-Workout!
Depending on how much time you have left, you can from these various Exercises are also slightly longer Workouts and you so a little more work-out.
If you do the individual movements are precise and clean, it can also appeal to a training session of only a few minutes your muscles.
Particularly, the holding exercises are good to give the muscles a stimulus and to reduce training times of the breakdown of muscle mass.
Cornelia Bertram
*The contribution of “Only five minutes of the time for sports? These are the best Fitness Exercises” comes from FitForFun. There is no editorial review by FOCUS Online. Contact with the executives here.