This training will make you look 10 years younger. 20 minutes a day is enough

This is not about another challenge in which you count every second break or repetition. Functional training teaches the body intuitive movement – As nature predicted it.

• Thanks to it you improve coordination and balancewhich will translate into a more reliable walk on an uneven pavement or freely reaching for a high -end book.
• You strengthen deep muscles (Core), which are often “forgotten” with traditional exercises, and they are responsible for stabilizing the torso during daily activities.
• You reduce risk of injurybecause you learn movement without overloads – and it really works, especially if you spend most of the days in front of the computer.

It may not sound spectacular, but after a few sessions you will get easier to get out of the chair and easily bring shopping from the supermarket.

Seemingly you get the impression that these are only delicate movements. However, if we do simple exercises every day, the effects can exceed our wildest expectations:

• better attitude First of all, it means less pain in the neck and lower back, because the strengthened deep muscles stabilize the spine.
• greater flexibility and mobility They allow you to reach for a pilot, put on shoes or bend without feeling “crackling” in the ponds.
• voltage drop – Muscle rolling with medical ball or stretching with tape is not a fad. This is a way to relieve and regenerate, after which sleep becomes deeper, and in the morning you get up with a smile.

Regular, although short sessions increase the production of endorphins and dopamine, so you not only look younger, but also You feel better.

Forget about complicated machines and complex sequences. Here we focus on the classics:

1. Squats and bumps – Movements that have been used for centuries for sitting and walking. Thanks to them you will strengthen your thighs, buttocks and … you don’t need a barbell at all.
2. Pumps and boards (plank) – Simple but extremely effective. They activate most of the muscles of the torso and arms, giving the effect of elasticity and force without excessive mass.
3. Torso turns – Like a trifle, and improves rotation in the spine and prevents the impression of “freezing” at the waist.

You can also decide on a medical ball, the use of retaining gums or TRX if you feel like it. It is worth remembering, however, that by exercising with your own weight, you will achieve really decent results. The key is Movement quality – Every move is to be controlled, aware and … reliable.

You don’t need a million applications or planning hours. Just want!

1. Choose 3-4 exercises from the previous list.
2. Circuit: Make each for 30-45 seconds, and then take a short break.
3. Rest 1-2 minutesthen repeat the entire circumference 2-3 times.
4. Exercise 2-3 times a week – Regularity will do more than a single marathon session.

This is a scientifically confirmed action, which in combination with 20 minutes of daily activity can give a rejuvenation effect by up to 10 years with regular strength sessions.