2023-09-07 14:30:17
Do you want to take advantage of the start of the school year to get back in shape, but your schedule is overloaded?
Good for the body as well as for the mind, regular physical activity is nevertheless one of the best solutions to approach this time of year with serenity.
Discover 4 bodybuilding programs to do at homewithout special equipment and in ten minutes flat for a muscular body in record time.
You will no longer have any excuse not to move!
Are short workouts really effective?
Do you think that ten minutes a day is not enough to take care of your body?
Think once more.
Short training sessions are on the rise, which has not failed to attract the attention of scientists.
Thus, several studies have demonstrated the benefits of express sessions intensive carried out with regularity.
Three daily sessions three times a week would even be as effective as a moderate 50-minute workout.
Several studies confirm the virtues of these quick sessions (also called “fitness snack”), in particular on:
Read also: Micro-workout, the new fitness trend [10 exemples] !
4 bodybuilding programs in 10 minutes top time
Strength Training Program #1: Perfect for Beginners
This 10-minute bodybuilding program is perfect for starting bodybuilding at home.
The sequence must be doubled to get a full session.
Sequence
4-count burpees (30 sec). This move is a less engaging version of the classic burpee. In a standing position, lower yourself into a high plank by placing your hands on the ground before throwing your feet to the back. Bring your feet back to your hands with a small jump. Return to the initial position. Recovery (30 sec). Dynamic plank with alternating leg raise (30 sec). Get into a plank position with your forearms resting on the floor. Gain your abs. Alternately raise the left leg then the right leg. Recovery (30 sec). Back lunges (30 sec). Stand with your feet hip-width apart. Take a big step back while bending your front knee. Lower until your front thigh is parallel with the floor. Your back should stay straight. Stand up once more. Repeat the movement with the other leg. Recovery (30 sec). Push-ups on the knees (30 sec). Lie down on the ground. Place your hands on either side of your chest so your elbows are at a right angle. Bend your knees and cross your feet overhead. Gain your bust. Perform a straight push by soliciting your pectorals so as to raise your bust until your arms are completely stretched. Stay sheathed and return to your initial position. Recovery (30 sec). Squat jump with 180 degree rotation (30 sec). In a squat position, jump while performing a 180° rotation. Landing is done in a squat position. Recovery (30 sec).
Bodybuilding program n° 2: basic and effective
A series developed from essential fitness movements for a mini session that is as short as it is effective.
The sequence is to repeat 5 times (or more, as you wish). Courage !
Sequence
5 push-ups. Lower and raise your body by bending and extending your arms. Throughout the movement, the legs, pelvis and chest must remain in the same alignment. Recovery (45 sec). 10 squats. In a standing position, bend your legs, keeping your back straight. During the descent, join your hands at the front. When your thighs are parallel to the floor, come back up. Recovery (45 sec). 8 “affected” claddings. In dynamic plank, touch your left shoulder with your right hand. Rest your right hand on the ground. Repeat the movement with the left hand. Be sure to keep your abs tight.
Recovery (45 sec). 20 jumping jacks. Stand up, arms along the body, spread your feet at the width of your shoulders. Look ahead. Jump in the air by spreading your legs and bringing your arms above your head (star jump) before landing in the starting position. Recovery (45 sec).
Bodybuilding program n° 3: intensive and fast
In this third program, the series is designed to be chained twice.
It is intended for people who already have a good physical condition, capable of sustaining an intensive pace.
Sequence
Flat out burpees* (50 sec). Recovery (10 sec). Skier abs (50 sec). In plank position, jump by moving both feet to one side then the other, without going through the center. Recovery (10 sec). Touchdown Lunge (50 sec). Perform a classic lunge movement, but extend it until you touch the floor with your hand opposite the bent leg in front. Recovery (10 sec). Push-up shoulder taps (50 sec). Perform a series of push-ups. Between each push-up, come and touch your right shoulder with your left hand and your left shoulder with your right hand. Recovery (10 sec). Squat jump with 180 degree rotation (50 sec).
*The flat out burpees are close to the 4-count burpees, both of which are variations of the classic burpees.
Two differences:
Once in the plank position, your bust should touch the ground; The return to a standing position is done by doing a small jump accompanied by raising your arms above your head. For a video explanation, see above.
Bodybuilding program n° 4: a 100% sheathing cycle
On the program of this session full gainage : a strengthening of the deep abs to improve your posture on a daily basis, boost your performance and prevent the risk of injury if you practice other sports activities.
The following series is to repeat 4 times to enjoy a full session.
Sequence
Ventral sheathing (15 sec-30 sec depending on your level). In plank position on the elbows, spread your feet hip-width apart, keep your back straight and be toned. Look towards the ground. Hold the position. Right side plank (15 sec-30 sec). Right foot and right hand on the ground, raise your left foot and left hand in the air. Your legs should be straight, your hips and torso in the same alignment. Dorsal sheathing (15 sec-30 sec). Lying on your back, bend your elbows at shoulder height and keep your body weight on your forearms and heels. Look towards the ceiling. Your feet are bent, your legs, your pelvis and your bust are aligned. Left side plank (15 sec-30 sec). Proceed in the same way as the right side sheathing by changing sides. Child’s pose (15 sec-30 sec). Sit back on your heels and extend your arms far out in front of you, until your chest touches your thighs. Hold.
Read also: Sheathing: strengthen your body in 30 days with our “plank challenge”, are you ready?
What are the benefits of regular physical activity?
The WHO recommends between 150 and 300 minutes ofmoderate-intensity exercise per week.
Quick and effective, these small bodybuilding sessions are perfect for reaching your weekly sports quota more easily and preserving both your physical and mental health.
The physical benefits:
Preserves cardiorespiratory health; Strengthens muscle groups; Aid in weight control; Firms and smoothes the skin; Tonifies the body; Boosts energy; Prevents the development of serious diseases.
The mental benefits:
Help with stress management; Improves mood; Increases cognitive abilities: memory, concentration, attention, etc. ; Boosts self-confidence; Supports the production of dopamine (nicknamed “the happy hormone”); Prevents insomnia; Fight once morest addictions. Updated by Manon on: 07/09/2023
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