For those with hanging sides. The next 10 weeks will transform you.

The training program that we will offer you now is universal. It is suitable for both women and men, does not require excessive effort and the presence of simulators! This weight-loss program You can come home. Give her at least half an hour of time a day, and the result will be noticeable in the second week!




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Important point. To significantly reduce your weight, balance out. Calculate the calories consumed. It should be no more than you spend in a day. Be sure to drink a lot of water - from 2 liters per day. That way you can form a healthy one. muscle mass.

Composition training Monitor the number of exercises performed. The quality of their implementation will depend on the final result! Do not push yourself, everything will have to go gradually.



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Weight loss program Monday 5 squats, without tearing off the feet;
20 seconds of sitting against the wall;
10 seconds of bar;
15 jumps from the position of the foot together, arms lowered in the position of the foot divorced, arms up;
15 twists in the prone position;
10 attacks;
5 times press swing;
10 strangled legs while running in place



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Tuesday 5 squats, without tearing the feet;
10 twists in the prone position;
10 jumps from the position of the foot together, arms lowered in the position of the foot divorced, arms up;
5 push-ups;
15 attacks;
15 press swings;
25 seconds of sitting against the wall;
20 seconds of bar;
15 strangled legs while running in place



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Wednesday 10 squats, without tearing the feet;
15 press swings;
15 twists in the prone position;
30 seconds of sitting against the wall;
20 jumps from the foot position together, arms lowered to the leg position divorced, arms up;
20 cluttered legs while running on the spot;
20 attacks;
30 seconds bar.



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Thursday 15 squats without tearing the feet;
20 twists in the prone position;
30 attacks;
25 seconds of bar;
15 press swings;
40 seconds of sitting against the wall
25 attacks;
20 jumps from the foot position together, arms lowered to the leg position divorced, arms up;
10 push-ups.



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Friday 15 squats, without tearing the feet;
20 press swings;
30 seconds of bar;
15 twists in the prone position;
30 attacks;
25 jumps from the foot position together, arms lowered to the foot position separated, arms up;
30 seconds of sitting against the wall;
25 strangled legs while running in place.



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Use Saturday and Sunday to rest and allow muscle tissue to recover. Take care of yourself and your health - thinner competently and with pleasure! Do everything according to the program and be sure to share it with your friends. Get in great shape together!