This 20-minute Workout Will Help You Build An Important Muscle

Start with the first two actions, each exercise for 45 seconds (each side, indication), back to back; rest for 15 seconds. That is a set. Make two groups in total, then continue with the next two actions and repeat the pattern until all training ends.

1.Dead bird
How about: arms and legs lying on the floor in the air, knees bent 90 degrees. Keep the contact between the lower back and the floor, hold the core, and slowly lower the right leg at the same time until the heel almost touches the floor and the left arm until the hand touches the floor. Pause, then return to the beginning and repeat on the other side. This is a representative

2. Y-Raise single arm pulse
Method: Separate your feet, separate your buttocks, stretch your hips forward, keep it flat and firm; lift your arm and form a Y. squeeze the shoulder blade with your upper body and raise your hands as high as possible. Keep the left arm raised, slowly press the right arm up and down three times, then return to the beginning. This is a representative of 1. Do all the repetitions, then change direction and repeat.

3. Bulgarian branch
Method: Stand one meter and a half away from the steps or bench, place the top of the left foot on top and bend the knee slightly. Keep your back straight and centered, tilt your torso slightly forward, bend your knees as much as possible, or until your left knee is almost touching the floor. Pause, then drive on the right heel to return to the beginning. This is a repetition.

4. Push-ups and shoulders are pressed upside down
Method: Place your hands on the shoulders slightly above the floor and stretch your feet so that the body forms a straight line from head to heel. Bend the elbows until the chest almost touches the floor; then straighten your arms with your hands while lifting your hips and pressing your heels. From that position, bend the elbow to the bottom of the head until it almost touches the floor. Press with your hand to straighten your arm; then come back to start. This is a repetition.

5. Elevated Glute Bridge
Method: Stand one meter and a half away from the steps or bench, place the top of the left foot on top and bend the knee slightly. Keep your back straight and core engaged, tilt your torso slightly forward, bend your knees as much as possible, or until your left knee is almost touching the floor. Pause, then drive on the right heel to return to the beginning. This is a representative of 1.

6. Vertical bird
Method: Sit on the chair, hold the leading edge with both hands, and then slide forward until the hips and hips are in front of the seat, pressing the shoulders down and away from the ears. Support the core and then raise the right arm to the shoulder height while lifting the left foot slightly off the ground. Pause, then slowly return to the beginning. Repeat on the other side. This is a repetition.

7. Range and one-leg touch
Method: Arms stand upright and right leg weight (a). Keep your back flat, push your hips back and extend your left hand to the floor in front of your right foot (b). Pause, then go down to the right to return to the beginning. This is a representative of 1. Do all the repetitions, then change the legs and repeat.

8. Exit with alternating shoulders
Method: Stand with your feet apart from your hips and your arms on your sides. Keep your legs straight, place your hands on your feet, put them on the floor, and move on until the body forms a straight line from head to toe. Lift your right hand to the left shoulder and place your hand on the floor; then repeat with your left hand to the right shoulder to keep your hips and body motionless; walk your hands toward your feet and stand up. This is a representative of 1.