It will take you 25 minutes a day to wear a smaller size in a month! Jim Barcena, Gwyneth P altrow, Jennifer Aniston, and Angie herself, told and showed us (and you!) 5 simple exercises that WORK.
Before you start, remember a few simple rules that will help you avoid common mistakes. Jim Barcena calls them "The Code of Practice for Effective Fitness."
Let's learn it by heart!
1. MAKE A SCHEDULE
You should work out three times a week for 25 minutes. Choose the time that you are guaranteed to be able to devote to fitness, be smart! If you find it hard to get up in the morning, don't schedule your workouts for the early hours, and if you like to party with friends on Fridays, choose another day to work out. The main thing is systematic and regularity.
2. DURING THE TRAINING, YOU SHOULD NOT BE DISTRACTED
3. YOU WILL NEED A TIMER
Each set of training is one exercise that you will do for 20 seconds, then rest 10 seconds, do 20 seconds, rest 10, do 20 seconds, rest 10. Finished? Immediately go to the second exercise, follow the same pattern: 20 seconds work - 10 seconds rest, and so on 3 times.
4. KEEP THE TEMP
You may find it difficult to keep pace at first, in which case reduce the number of repetitions, but do not skip the exercises themselves. It is better to do everything 2 times than one exercise 3 times and the other never.
5. IT WILL BE HARD FOR YOU AND IT'S GOOD
In order for the body to begin to rebuild, it must be taken out of the comfort zone. Muscle tremors, sweating, heart palpitations are normal and should be.
EXERCISE 1. JUMPING JACK
Starting position: standing, feet shoulder-width apart, arms along the body.
Final position: with a jump, spread your legs wide, knees look outward, raise your arms up in a swing.
EXERCISE 2. KNEE PUSH-UP
Starting position: lying down, arms straight, body forms a straight line, no arch in the lower back.
Final Position: Keeping your elbows as far away from your body as possible, bend your arms as low as you can, but do not lie on the floor.
EXERCISE 3. SQUATS
Starting position: standing, hands behind head, feet wider than shoulders.
Final position: squat, trying to keep your knees over your feet, and take your pelvis as far back as possible, as if you want to sit on a chair. The thigh and lower leg should form a right angle.
EXERCISE 4. REVERSE PUSH-UPS
Starting position: sit on a bench or chair, place your palms on the edge. Put your feet on your heels.
Final position: holding the edge of the support with your hands, lower your pelvis as low as possible, then return to the starting position.
EXERCISE 5. PRESS
Starting position: lying on your back, legs bent, toes off the floor.
Final position: lift your torso up without lifting your heels off the floor, arms high above your head, stretch them to the ceiling.
The secret of this simple workout is that with a high speed of exercise, you accelerate your metabolism, the muscles consume energy with all their might, and the body willy-nilly begins to burn fat. What's more: fats will burn for several hours after training! Based on materials from cosmo.ru.