Not having time to go to the gym is no longer an excuse. Now, without leaving home you can get that flat abdomen, perfect glutes and a beautiful body in just 30 days. If you want to know how do not miss it!
|(image credit: gymaholic.com)|
We teach you three challenges that you will have to meet each day for only one month. Each day you have to overcome your weaknesses and the results are remarkable, not only physically, but you will feel full of energy.
Let's go for that flat belly. The iron is an effective isometric exercise to strengthen the abdomen and is very practiced in yoga. It is not complicated and you will see that the technique is simple the important thing is to keep the position firm!
You have to lie on your stomach and lean on your forearms. The legs should be straight and slightly apart. The body must form a straight line. It is important to maintain a correct posture to avoid possible injuries. The challenge is to hold in this position for 5 minutes without supporting the knees. Calm down, we'll start little by little. The first day with 20 seconds is enough. We increase the duration progressively as we can see in the following table.
Belly is important, but the glutes are no less. With these squats you will increase the volume of the back, give it a rounded shape and harden it. In addition, you will also be strengthening your legs. It is an exercise available to anyone, as it does not need more than your own body weight. To do the squats properly, open your legs to the width of the shoulders, the feet look forward and the back always stretched. When you flex your legs, you have to tend to pull your ass out.
Well, when you're ready to make them perfect, let's get started! To achieve those perfect glutes you will have to be able to get 250 repetitions. It is not difficult if you start little by little as indicated in the picture. You can make small breaks between them. The important thing is not to skip one.
The Burpees are one of the most complete exercises that exist with which you test your whole body. It is one of the basic movements of the popular crossfit. They lose weight quickly and increase the resistance considerably.
You can learn to do them in five steps:
· Start standing, flexing our legs and touching the ground with the palms of our hands
· Spread our legs without raising our hands
· Perform a flexion, that is, we flex the arms until the chest touches the floor and we extend them
· Collect the legs of a jump returning to the initial position
· Jump up to get to our feet
A constant 30-day training program can produce awesome changes in your body. In this way you can include a new healthy habit, lower some weight, increase your strength and begin to improve your health. All 30-day training programs should address cardiovascular exercise, resistance training, and flexibility training. During this period of time you may not reach all your goals, but you will get into the race.
Panting and Blowing:
Cardiovascular exercise should be an important component of a 30-day training program. At a minimum you should do cardio three to five times a week to improve health, improve exercise and lose weight moderately. You can do cardio five to seven days a week if you have a significant weight to lose, and you are on the quest to increase fitness and health improvements.
Target 30 to 60 minutes per session, and maintain intensity from moderate to intense, according to the American College of Sports Medicine. Try walking, jogging, biking, swimming, a gym class or try the cardio machine at the gym.
Flex Your Body
You do not need to train like a bodybuilder to see improvements in your strength and muscle tone, according to the American Council on Exercise. Perform a full-body resistance training workout two or three times a week on non-consecutive days. It starts with a series of 8 to 12 repetitions per exercise. You can make up to three sets as you grow stronger. As soon as you can do 12 reps, increase the weight by 5 to 10 percent.
Flexibility is the ability to move a joint in your full range of motion, and this component is often left out in training programs. If you do not stretch, this can lead to a decrease in range of motion, pain and even get to have injuries. Stretch at least two or three times a week, or after each workout to see improvements. Hold each stretch for 15 to 30 seconds to the point where you feel tightness. If you feel pain, or the muscle is shaking, you are stretching too much. Perform a stretch for each muscle group, as well as resistance training.
Have a Plan
In thirty days you can make changes, but you must be realistic. You can only lose between four and eight pounds of actual body fat, assuming you also reduce your calorie intake, so if you have a significant amount of weight to lose you will need to continue training. Your strength will improve, but you may not see a fully toned body. Any 30-day training program is just a starting point. Do you want to continue these healthy habits for life? Set goals for 30 more days and support motivation. Every 30 days, change your workouts so you do not get bored and your body continues to progress.