5 two-minute exercises a day - and in a month you have a new body. Here is the 28 day training program. Losing weight requires , first of all , a transition to a healthy diet. It provides the body with all the necessary minerals and vitamins , improves the quality of life.
But no less important part of the new lifestyle is also physical activity , which will help you achieve the desired result faster. Thanks to these exercises, your figure will change for the better in just a month! 5 two-minute exercises a day - and in a month you have a new body:
1. Plank.
This is a universal exercise that trains the muscles of the whole body.
Lie on your stomach , lean on your toes and elbows bent 90 degrees , lift your body off the floor , it should form a straight line.
2. Squats.
Spread your legs shoulder-width apart , raise your arms and stretch them out in front of you. Keeping your back straight , slowly bend your knees and squat down so that your thighs are parallel to the floor.
Just slowly straighten your knees and return to the starting position. Squats strengthen your torso , enhance fat burning, and shape beautiful thighs , calves, and buttocks.
See also: After 40, these 8 exercises should be done at least once a week ...
3. Pose "Dog-Bird".
Get on all fours. Arms straight , knees shoulder width apart. Gently stretch your right arm forward , and take your left leg back.
Then slowly return to the starting position. Do the exercise for the left arm and right leg.
4. Raise the pelvis.
Lie on your back. Stretch your arms along the body , bend your legs at the knees. When performing the exercise, lean on the entire foot or on the heels.
Raise your pelvis as high as possible. When lifting the pelvis , the head , shoulders , arms and feet are firmly pressed to the floor. Hold for 1-2 seconds in the upper position , then slowly lower the pelvis to its original position.
5. Push-ups.
From the plank position, straighten your arms , hold this position and return to the original position. If it's hard for you , start doing push-ups from the floor on your knees.
See also: Hormonal gymnastics: improves appearance and heals ...
4 week exercise plan.
This plan consists of two workouts.
First workout.
- Plank - 1 minute.
- Push-ups - 1 minute.
- Squats - 2 minutes.
- Pose "Dog-Bird" - 1 minute.
- Raise the pelvis - 1 minute.
- Plank - 1 minute.
- Push-ups - 1 minute.
- Squats - 2 minutes.
10 second break.
Second workout.
- Plank - 3 minutes.
- Pose "Dog-Bird" - 3 minutes.
- Raise the pelvis - 3 minutes.
- Push-ups - 1 minute.
Read also: Here are 12 stretching exercises to make muscle pain go away forever...
This is the program for the whole month:
First week.
- 1 day - 1 workout.
- Day 2 - 2 workout.
- Day 3 - 1 workout.
- Day 4 - 2 workout.
- Day 5 - 1 workout.
- Day 6 - 2 workout.
- Day 7 - rest.
Second week.
- 1 day - 2 training.
- Day 2 - 1 workout.
- Day 3 - 2 workout.
- Day 4 - 1 workout.
- Day 5 - 2 workout.
- Day 6 - 1 workout.
- Day 7 - rest.
During the third week, train according to the plan of the first. As the fourth week arrives, use the plan for the second.
Save so you don't lose.
