One Exercise, 4 minutes, 28 days – A New Body

One Exercise, 4 minutes, 28 days – A New Body

Accept the challenge done by thousands of other people around the world and improve your body shape.Planks are one of the most important exercises for strengthening the middle part of the body. Beginners probably find it very simple and skip it often times. Planks will melt the fat from the stomach area; strengthen the inner and outer muscles of the back and upper part of the body, the muscles of the buttock, hands and legs.

Planks are similar to push-ups, so the muscles contract in a similar way as they do one you do push-ups- they do not widen or shorten, but they strengthen from the inside and become stronger.

The plank-challenge is consisted of gradual increase of the time spent in doing the planks through four weeks. You start with twenty minutes, and the final goal is to achieve four minutes of continuous plank. In the ending phase your body will be ready for new challenges and the muscles ‘weight will become accented.

Upright position is crucial for doing the exercises. When you raise yourself on the elbows and toes your upper body part should form a straight line. With deep breaths and with the help of the stomach ‘muscles try to maintain the straight line and also the neck and head. Divide your weight in the elbows and legs, by pushing up the muscles of the buttocks so you can additionally strengthen the balance. After you achieve the proper position, the only thing remaining is to exceed your expectations in the challenge which lasts 28 days.


DAY 1-20 SECONDS
DAY 2-20 SECONDS
DAY 3- 30 SECONDS
DAY 4- 30 SECONDS
DAY 5-40 SECONDS
DAY 6-REST
DAY 7-45 SECONDS
DAY 8-45 SECONDS
DAY 9 60 SECONDS
DAY 10-60 SECONDS
DAY 11-60 SECONDS
DAY 12- 90 SECONDS
DAY 13- REST
DAY 14-90 SECONDS
DAY 15-90 SECONDS
DAY 16- 120 SECONDS
DAY 17-120 SECONDS
DAY 18-150 SECONDS
DAY 19- REST
DAY 20- 150 SECONDS
DAY 21-150 SECONDS
DAY 22-180 SECONDS
DAY 23-180 SECONDS
DAY 24- 210 SECONDS
DAY 25-REST
DAY 26-210 SECONDS
DAY 27-240 SECONDS
DAY 28- keep up as much as you can
Planks are very demanding exercises and you will feel that in the first twenty seconds. Everyone who finds this challenge too much or wants to work on specific body parts, there are other types of challenges for February. The method is similar; you just increase the number of crunches or squats.

Source http://healthtipssource.com

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