Experts research and discover the exercises can completely transform your body after only 4 weeks.You will not have to spend money to attend hard training courses at the gym and special equipment - all you need is determination and 10 minutes a day.
Start today with the following simple exercises.
Plank exercises (planks)
How to do it:Plank is a static exercise, in which the principle is to keep the body properly.Perform the movement by holding the back and legs straight, not to sag or bend.
Result:If done correctly, the exercise will affect the abs, back, buttocks, legs and arms.It also improves posture and muscle tone in general.
Plank movements need to keep as long as possible.
Anti -push exercises (inhaling the ground)
How to do it:The initial posture is plank with straight arms.Next, lower the body to the possible level.Make sure your back, pelvis and legs form a straight line.Then slowly return to the original position.
Result:Strong impact on the chest, arms and abdominal muscles.
Anti -push movements need to perform rhythmically.
Exercise for thigh muscles and butt muscles
How to do it:Kneeling, hands and feet, straighten your left leg and right hand.Then slowly bend and touch the right elbow into the left knee.Back to the old position, then change your arms and legs.
Result:This exercise is good for the body and muscles to bend, while strengthening the strength of most backs of the back, buttocks and waist.
The exercise affects many body groups.
Squat movement
How to do it:Standing his shoulders width, standing with a stable foot of the foot.Making a simulation as if you were sitting on an imaginary chair, with your knees and feet on the same line and your back kept straight.
You can keep your balance by raising your hands in front of you.Then stand up at the slowest speed as possible.
Result:Enhance muscle strength in the buttocks, thighs and ankles.
Squat speed slowly affects the muscles better.
Abdominal folding exercises
How to do it:Lie on your back, your arms straighten your head and bend your knees.Slowly raise your upper body with straight arms and touch your toes.Then slowly return to the original position.
Result:Enhance the core muscles and burn fat.
The movement helps to beat belly fat highly.
Exercise for abdominal muscles + buttocks
How to do it:Anti -man by hand and feet until you feel tight on your back.Lift one leg as high as possible, then start to lower the upper body without lifting the second heel from the floor.
Result:Enhance muscles in the waist, abdominal and buttocks.
Perform repetitive movements, change sides.
Lumbar lifting exercises
How to do it:Lying face down on the floor, hands folded at the elbow and placed under the head.Raise your upper body as high as possible.Keep this position in a second and slowly return to the original position, repeat the movement.
Result:Firm and enhance the spine muscles, healthy back, abdominal muscles and back waist.
Exercise affects the shoulder, back and waist muscles.
At this point, have you seen your exercise enough to heat your body?Perform repetitive movements within your ability and time.
Please look in the mirror, take photos to record the results to compare after 4 weeks of hard work, do you notice unexpected changes?