You can have a great figure in less time. Exercise methods for men with less time.

Everyone knows that exercise is good for your health and helps you have a good figure. But what if you are so busy that you don’t have time to exercise? In fact, if you cut out the time-consuming steps and set aside 10-15 minutes a day, you will be able to exercise to 
build beautiful muscles. So what kind of exercise should you do? สมัคร ufabet กับเรา รับโบนัสทันที Let’s see.

You can have a great figure in less time.
Exercise methods for men with less time.

How to make time for exercise

     Exercising at home is very suitable for those who have little time because it saves a lot of time traveling to the gym. As for the time of exercising, you can choose whether it is before taking a shower in the morning or in the evening to save your time even more. If exercising in the morning, before exercising you can eat a protein bar to give your body energy as a snack and to give your body energy.

Exercise methods for those with little time

• High-Intensity Interval Training (HIIT) is a short, intense workout with short recovery periods. It is highly effective at burning calories.
  
• Circuit training is a combination of aerobic, cardio and weight training. The exercises are divided into sets and the rest periods are short.

     Importantly, before exercising, you should warm up for 3 minutes to prepare your muscles for exercise. After exercising, you should cool down by stretching for 3 minutes to relax your muscles and reduce injury. For maximum efficiency, exercise for a short period of time and do not rest for a long time between sets.

Example of a 10 – 15 minute workout

Type 1: Whole body design

Alternate between the following exercises for 30 seconds each, resting for 10 seconds between each exercise. Repeat 2-3 times.

1. Jumping Jack
2. Squats (Stand with your feet shoulder-width apart and slowly lower your body as if you were sitting in a chair.)
3. Push-ups
4. Lunges (step forward on one leg, lower your body until both knees form a 90-degree angle)
5. Crunches (upper half sit-ups)
6.  Plank
   

Type 2: Issued only in certain parts

You can do it by splitting it into arms, core, and legs. Do it each day. Alternate between the following exercises for 30 seconds each time, resting for 10 seconds between each exercise. Repeat 2-3 times.

Arm exercises

1. Push-ups 
2. Tricep Dip (Use a chair or bench behind you. Lower yourself down by bending your elbows and push yourself up with your arms.)
3. Bicep curl (lift the dumbbells up in front of you by bending your elbows)
4. Plank
5. Shoulder raises (Raise dumbbells out to the sides with both arms)

Core Exercises

1. Crunches (upper half sit-ups)
2. Leg raises (Lie flat on the floor and raise both legs together and slowly raise and lower them)
3. Plank > Bicycle crunches (Lie flat on your back with your hands clasped behind your head, bend your knees and twist them diagonally towards your elbows)
4. Russian Twist (sit on your knees, lift your feet, and twist your body from one side to the other)
5. Flutter kicks (lie on your back, lift your legs slightly, and alternately kick your feet up and down)

Leg exercises

1. Squats (Stand with your feet shoulder-width apart and slowly lower your body as if you were sitting in a chair.)
2. Lunges (step forward on one leg, lower your body until both knees form a 90-degree angle)
3. Calf raises (Stand up straight on your tiptoes as high as you can, then lower them)
4. Glute bridges (lie flat on the floor, bend both knees, place arms on the floor, lift hips up, tighten abs, squeeze buttocks, repeat up and down)
5. Wall sits (lean against a wall with your knees bent at a 90-degree angle and hold)
6. High knees (stand up straight and alternately lift your knees up to a level similar to running in place)