Core Tips: Sharpen your spirit, bodybuilding your body, let you start from the early morning is full of vitality, improve the efficiency of the day, just do simple exercises within an hour.
In the early hours of the morning, people who are not yet fully awake are prone to paralysis, so Mark Xisen of Male Fitness magazine developed a quick and intense workout without any tools. It takes 3 days a week to keep men Clear-headed, strong body. These actions can be completed within 20 minutes, and only need to rely on their own weight, basically no fitness equipment. If you can do it twice a week and do another sprint exercise, the effect will be better.
20- Minute Workout Makes Men Energetic in the Morning
1.Burpees
Burpee is a new, recommended exercise that can be performed in the bedroom. The effect is amazing. Standing in a standing position, squat, hands on the ground, feet jump back, become push-ups, do a push-up, then jump, resume squat posture, and then jump and become a standing position. Do 20 to 35 times without rest. It can be done twice a week, once before work on Monday and once after work on Friday.
2.50-50-20 Movement
This is a more difficult exercise program, requiring three groups of 50 push-ups, 50 squats and 12 pull-ups, without rest during the period. This is called "hotel" exercise, because even if you do not have a horizontal bar in the hotel, you can use the highest handrail of the ladder as an assist exercise.
3.321 exercise
This is the most difficult exercise to do 300 push-ups, 200 squats and 100 pull-ups. In fact, you may not be able to do it all at once, but you can do as many as possible for each action, then move on to the next action, and do it again until you reach the target number of times. If you cannot achieve 100, you can adjust the number according to your situation. For example, if you do 100 push-ups, you can do 60 to 65 squats, and then do 30 to 35 chin-ups.
4. Dash
Sports fields, parks, exercise bikes, treadmills, etc. can all complete this action. The content is very simple. It is to run at an individual's fastest speed for 20 to 30 seconds, then rest for 30 seconds and run 6 to 8 times. Warm up before running and relax after running. This exercise takes up to 20 minutes. If you want to increase the difficulty, you can run for 45 to 60 seconds each time with a two-minute rest period. This exercise can make the blood boil, and once a week is sufficient.
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