A new year begins, and many of us have a desire to go in for sports and pull up their forms by the spring. However, this intention has the property of disappearing as quickly as it appears.
We offer to get acquainted with simple exercises that will change your body in just 4 weeks. You do not have to spend money on the gym and special equipment. All you need is willpower and only 10 minutes every day.
Planck's Plank is a static exercise. Movement in it is not, the most important thing here is to keep the body properly. To correctly draw the bar, follow the example in the photo: you need to rely only on elbows, forearms and socks. It is important that the back was straight, the loin did not sag, the priest did not stick out. If you easily stand in the bar on your elbows, then you are doing something wrong. In this position, the muscles that hold your body in a straight position are strained; not only the stomach is pumped, but also the muscles of the arms, back and front surface of the thigh.
Push-ups For correct push-ups, you need to take the posture of the bar as an initial. Then push your hands up. The main thing in this exercise: the back, the pelvis and the legs should keep a straight line. Thanks to this, the muscles of not only hands, but also the press. The next step is to return the body as slowly as possible to its initial position.
Toning the muscles of the thighs and buttocks The initial position - as in the first picture: a stand on the hands and knees. Next, straighten one leg, while trying to keep it straight, without bending or tilting it sideways. Simultaneously with the leg, raise and straighten the opposite arm. Then do the same with the other hand and foot.
Squats To make the right squats, the main thing is to find a balance: to spread your legs along the width of the shoulders and to rest on the whole foot entirely, and not on its individual parts. In this position, you begin to sit down slowly on an imaginary low chair. In this case, the knees and feet should be on the same level, and the coccyx should be pulled as far as possible. To maintain balance, you can raise your hands in front of you, as in the photo. Rise to the starting position as slowly as possible.
Exercise for the press For this exercise, you need to lie on your back, stretching your arms over your head. Then slowly raise the bent knee and touch it with your hand, as in the photo. The left leg is the left arm, the right foot is the right arm is the main rule. Go back to the starting position and repeat.
Press + buttocks This exercise is carried out in the following way: lean on the floor with your hands and feet so that your body is a triangle. Raise your foot as high as the first picture. Then slowly lower and try to reach the tip of your nose with the knee. Return to the starting position. Repeat movement with the other leg.
Waist position: legs widely spaced, knees slightly bent, back resting against the wall. Next, weave hands or take the ball, as in the photo, and slowly move your hands from side to side, trying to touch the wall. It is important to keep your back always straight.
Plan for 4 weeks of the Week 1:.
Repeat the following exercises for 6 days:.
2 minutes: strap.
1 minute: push-ups.
1 minute: thighs and buttocks.
1 minute: press.
1 minute: press + buttocks.
1 minute: waist.
2 minutes: strap.
Between the exercises rest for 10 seconds.
Week 2:.
Strand these complexes for 6 days.
Complex 1:.
3 minutes: strap.
3 minutes: press.
3 minutes: thighs and buttocks.
Between exercises, rest for 15 seconds.
Complex 2:.
3 minutes: waist.
3 minutes: push-ups.
3 minutes: press + buttocks.
Between exercises, rest for 15 seconds.
Week 3: repeat the exercises of the 1st week.
Week 4: repeat the exercises of the 2nd week.
With proper performance after one month, you will see amazing results, and also get the habit of daily performing this simple complex of exercises, which requires only 10 minutes a day. If you want to continue studying and achieve even greater changes in your body, repeat this plan in a double volume.
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