Health

7 Simple Exercises That Will Transform Your Body in Just 28 Days

7 Simple Exercises That Will Transform Your Body in Just 28 Days

The new year has arrived, and with it, reflection on fitness and ready for spring. However, these intentions tend not to last as long as we wished.

To get in shape, we have Bright Leaks a few simple exercises that will change the way you look in just four weeks. You do not go to the gym or buy any special equipment – all you need is determination and ten minutes a day.

1. Plank

7 Simple Exercises That Will Transform Your Body in Just 28 Days

A board is a static exercise, which means that you do not have to move, as it does, but only keep your body in the right position instead. To do this right, follow the example shown in the picture, and support himself on his elbows, forearms and fore feet. It is important to keep your back perfectly without reducing your size or floor will be charged. If you have difficulty keeping your body in the elbow joint, then it is not correct. In this position, the muscles that hold you upright, worked like abdominal muscles, arms, back and anterior thigh muscles.

2. Push-ups

7 Simple Exercises That Will Transform Your Body in Just 28 Days

For proper pushup, take the plate to the starting position and then push up with the arms. The important thing is to keep your back, floor and legs in a straight line – that will hinder the stomach and arms. The next step is to return as slowly as possible to the starting position.

3. Toning your thigh and bottom muscles

7 Simple Exercises That Will Transform Your Body in Just 28 Days

Begin the exercise, as shown in the figure, which is based on your hands and knees. Then a stretched leg tries to keep it straight and not to take a side or bend while simultaneously lifting the opposite arm and stretching. Then the same for the other arm and leg.

4. Squats

7 Simple Exercises That Will Transform Your Body in Just 28 Days

Blink is a matter of balance – put your feet apart and stand on the soles of his feet. Then start to squat, as if slowly sitting on a deep imaginary chair. Knees and feet should form a straight line. Try to get the little one as far as possible. They can also help maintain the balance of stumbling weapons in front of you, as shown in Fig. When you are, you are capturing it as slowly as possible.

5. Abs exercises

7 Simple Exercises That Will Transform Your Body in Just 28 Days

Lie on your back and stretch your arms up, then slowly lift one leg, bent at the knee and touch it with your hand, as you can see above. Return to the starting position and repeat with the other leg and arm. The main rule not forget here – the left arm goes to the left leg and the right arm is fine.

6. Abs and buttocks

7 Simple Exercises That Will Transform Your Body in Just 28 Days

First, it rests in the hands and feet, so that your body forms a triangle above the ground. Lift one leg as high as possible, as seen in the first image, then slowly lower and try to touch the tip of the nose to the knees. Return to the starting position and do the same with the other leg.

7. Waist

7 Simple Exercises That Will Transform Your Body in Just 28 Days

Take the starting position with the legs apart and slightly bent the knees and supported the back to the wall. So fasten your fingers or take a ball, as shown in the figure, and slowly pull your hands back and forth and try to touch the wall with them and, most importantly, stand.

The four-week plan

Week 1:

  • Do the following for six days:
  • 2 minutes plank;
  • 1 minute push-ups;
  • 1 minute abs and thighs;
  • 1 minute abs;
  • 1 minute abs and buttocks;
  • 1 minute waist;
  • 2 minutes plank.
  • Have a ten-second break between the exercises.

Week 2:

Alternate the following sets for 6 days.

Set 1:

  • 3 minutes plank;
  • 3 minutes abs;
  • 3 minutes thighs and buttocks.
  • Have a 15-second break between the exercises.

Set 2:

  • 3 minutes waist;
  • 3 minutes push-ups;
  • 3 minutes abs and buttocks.
  • Have a 15-second break between the exercises.

Week 3:

  • Repeat the Week 1 set.

Week 4:

  • Repeat the Week 2 sets.

If you do everything straight you will get amazing results in just a month and grow as a usual bonus make this simple exercise ten minutes each day. And if you want to improve your body even more then double the effort of all you have to do!

Photo credit: popsugar

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