One exercise for 4 minutes a day and in a month you will have a new body

The main tool for strengthening the middle part of the body — this exercise stand on your elbows. Its other name is "bar".

Exercise "Planck" will remove the extra fat from the abdomen, strengthen the internal and external muscles of the back and upper body, glutes, legs and arms.






 

In this exercise resembles a push-up. But the "plank" exercise is static. Movements in the muscles are not here to expand or shrink. They will be reinforced from the inside and becomes more robust.

The goal of this exercise is the gradual increase in the time that you spend on it for 4 weeks. In the first days You start with 20 seconds, and finally got to last 4 minutes.

Eventually your body will become stronger and more beautiful muscles will stand out, and you're ready to new heights!

Here are instructions on how and what to do:

For exercise, you must be in a horizontal position.

The upper body needs to keep a straight line, when You get on your elbows and toes.

Pull your stomach, hold your head straight. Tighten your buttocks and hold the tension until the end of the approach, is equivalent to transfer the body weight on your elbows and feet to maintain balance.

When you learn how to hold the correct position, we can only slowly move to the expected outcome within 28 days.






Chart:

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 as much as you can.published

 



1 magic exercise will tighten all the muscles of your body — amazing results fast!A set of exercises from Tracy Anderson for elaboration of each group of your muscles



Source: vk.com/mymozgi?w=wall-46553394_107545

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