The fitness challenge for the month: second week

If you have not forgotten, we got you a elegant monthly plan, how to become handsome without heavy sports equipment. Itself month program broken down by another 4 week program that differ from each other. A week ago we already wrote what you need to do in the first week. Now it is time for a more sadistic by the second.

Day 8

Strangely enough, the first workout of the second week it is better to start the recovery. Three rounds of approximately 20-30 minutes. At the end of the third round — a little break, something like meditation, whose purpose is to restore breathing.

Absolutely no matter what kind of yoga exercise you choose, so at least this one. And not see what training is girl, yoga is equally useful from both genders, so throw away your prejudices.

Day 9

The time it takes to run today’s workout totally depends on you. Most likely, your legs will feel like jelly to the end of the workout, but this suffering is completely justified.

So, tonight is the so-called «pyramid». You will perform four exercises, starting with 10 reps for 10 rounds. Every next round you will perform one repetition less in each exercise. That is, in the last round you must do one repetition of each exercise. If there is a great desire, we could run a hell of a pyramid from the beginning. But this is too refined masochism.

In between the exercises is highly recommended to drink water. If for some reason there is no way to make a pyramid from the beginning to the end, pause and then continue from where you left off. You can even move the next day, but to fulfill her sacred duty.

Here is how the schematic looks like a pyramid.

Round 1 = 10 reps on each exercise.

Round 2 = 9 reps on each exercise.

Round 3 = 8 reps on each exercise.

Round 4 = 7 repetitions on each exercise.

Round 5 = 6 repetitions on each exercise.

Round 6 = 5 reps on each exercise.

Round 7 = 4 repetition for each exercise.

Round 8 = 3 repetitions on each exercise.

Round 9 = 2 repetitions on each exercise.

Round 10 = 1 repetition for each exercise.

And here’s the exercise:

— Squats with a jump. Feet shoulder width apart, relaxed squat, then powerfully jump straight up from this position.

— Side lunges. One repetition to the next are the attacks on both sides.

— Lunges curtsey. The lunge is done in the right way, but in the direction we should go with the left leg.

— Pushups on the bridge. Shoulder girdle completely sprawled on the floor with legs bent at the knees and firmly standing on the feet. Need to raise the pelvis up, actually continuing to stand at the back and feet.

Day 10

Forgot to warn you. This week is entirely devoted to the pyramids. So try not to move them the next day.

The last pyramid was more focused on the lower part of the body, but if the bottom of the pump, then you need to do top. This time you will need a bit more space. But the whole sports hall hire will have.

Side shuffle. For about one minute (if you are really serious, we can restrict 3 seconds) start to move sideways, half squat, side to side. 3 steps to the left, sat down, touched the floor, then three steps to the right. We cannot stop the effect is not the same.

— Plank. And it is not simple. First, as always: fell and froze, holding all the members straight as a string. Then from the «prone position» on the palms, you gradually transition to the «push-up position on your elbows». Within minutes you have at least 10 times to change the hands on the elbows.

— Pushups from the shoulders. Need to get down on the floor and move the legs closer to the hands, body and legs formed a right angle. Foot on toes. As soon as you’re on this situation, you can start the exercise. Fall to the floor, but don’t leave the body and return to its original position.

This triceps. You’ll need a chair, stool or other similar surface height. Turn your back to the chair, put his hands on him and start to squat.

Day 11

Today the plan high-intensity workouts, which consist of eight intervals, 20 seconds work, 10 seconds rest. After eight rounds rest a minute. All you need to do 4 sets.

We offer you two options to choose from. Come to him consciously, it’s not just any 19 minutes of physical activity.

Option 1

— Squats with a jump. Feet shoulder width apart, relaxed squat, after which jump up directly from that position.

— Climber. Take the emphasis lying and start at speed to get your knees to your chest.

— Walking on all fours. Just get on all fours, standing on the palms and toes, and in that elegant posture start to move quickly back and forth.

— Jumps. One leap forward and in a few jumps back to return to the starting position.

Option 2

The second option is cardio for those who prefer to go outdoors. The principle does not change, except that you lose the variety of exercises. First, a quick sprint for 20 seconds followed by 10 seconds of break. And so 8 intervals and 4 sets. But before that you need to warm up and stretch:

— Stretch the shoulder. Hand pulling before a free is taken by the elbow and begin to pull it towards the opposite shoulder. 30 seconds on each hand.

— Stretch the chest. One hand put on a belt, the other on the arm attach to the side and begin to take the arm back as possible. Again 30 seconds on each hand.

— Stretch the quadriceps. Stand on one leg like a Heron, not Corluka. Free leg bend the knee and hold the heel to the buttock. Reached for the foot of the bent leg (right there at the back) and start to pull it up. And so 30 seconds.

— Front flap. Your gym teacher called it an exercise just «stretching». Feet shoulder width apart and extend your hands to the floor as possible. It takes less than 60 seconds.

— Stretch the flexor muscles of the hip. Tie in accordance with the canons of physical education lessons, where, as it seemed, in addition to this exercise more than any other no. Hands on hips, do a lunge, bending front leg. The rear remains stretched. Subside several times. And so 30 seconds.

— Stretch the calf muscle. In standing, lean hands on the wall. Make a lunge forward with one leg, the other pressed the heel to the base (floor) and the straight leg hold. Fix the position at the end point and hold for 30 seconds, then change leg.

— Stretch the hamstring. You need to sit on the floor, one foot pulling, and the other bent at the knee, placing it on the floor. One hand took hold of the Shin of the bent leg and the other reach to nose of an outstretched leg. So 30 seconds on each side.

— Stretch the calf on the back. Lie on your back, throwing your knees bent one leg over another. Take hold of the thigh of the leg which is as if from the bottom, and start to pull him to his chest. Similarly, for 30 seconds each.

— «Butterfly». Sit on the floor, raise the knees, bring the bottoms of the feet together, back straight. Next wrap the feet with your hands and start doing the flapping motion, the knees up and down. If you go down try to relax, to stretch muscles was due to its own weight.

— Stretch the triceps. Bend the arm at the elbow, lift up, removing the hand behind his back. Free hand take his elbow and start to tilt it a strong movement in the direction of the head. So 30 seconds on each hand.

Day 12

How’s it going in your legs after the pyramid of the ninth day? Moving? Well, thank God, because you have to repeat all over again. Do everything possible to exceed your past performance. Because and train to improve.

Recall exercises:

— Squats with a jump. Feet shoulder width apart, relaxed squat, after which jump up directly from that position.

— Side lunges. One repetition to the next are the attacks on both sides.

— Lunges curtsey. The lunge is done in the right way, but in the direction we should go with the left leg.

— Pushups on the bridge. Shoulder girdle completely sprawled on the floor with legs bent at the knees and firmly standing on the feet. Need to raise the pelvis up, actually continuing to stand at the back and feet.

Day 13

Repetition is the mother of learning. Without a good cardio is not enough. So, again, exactly the same exercise you did earlier this week, so just try to beat your previous time.

Side shuffle. For about one minute (if you are really serious, we can restrict 3 seconds) start to move sideways, half squat, side to side. 3 steps to the left, sat down, touched the floor, then three steps to the right. We cannot stop the effect is not the same.

— Plank. And it is not simple. First, as always: fell and froze, holding all the members straight as a string. Then from the «prone position» on the palms, you gradually transition to the «push-up position on your elbows». Within minutes you have at least 10 times to change the hands on the elbows.

— Pushups from the shoulders. Need to get down on the floor and move the legs closer to the hands, body and legs formed a right angle. Foot on toes. As soon as you’re on this situation, you can start the exercise. Fall to the floor, but don’t leave the body and return to its original position.

This triceps. You’ll need a chair, stool or other similar surface height. Turn your back to the chair, put his hands on him and start to squat.

Day 14

If you have any complaint about the monotony of our training, we remind you: this is weekly challenge, and it is designed for fast, efficient converting flabby body into a killing machine. For this challenge selected the only effective and exercises exactly in the order in which they are most beneficial.

We remind you that we offered you 2 options high-intensity workouts, one of which looks like this:

— Squats with a jump.

And— climber.

— Walking on all fours.

— Jumps.

And another quick sprint for 20 seconds followed by 10 seconds of smoke, a great warm-up and stretching. At this time, we recommend you to choose another option and not repeated twice. The regulations and the number of rounds also has not changed. So look on the 11th training day and remember.

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