Once you have decided to return to the form, the question where to start can often discourage. And for a good start, you must have a plan! And the aim of this fitness program is to provide an exercise plan a well structured month aimed at achieving the perfect body line before the summer. In the course of this program, the level of daily activities rises every day, in the way that strengthening exercises, sessions cardiovascular workouts and rest days alternate. However, as with any fitness program, the results will not be visible if not completely engaged. Therefore, stay motivated, keep this plan and waiting for its new attractive line.
Before starting any kind of training, it is important to warm up. That way you heat the joints and muscles and reduce the risk of injury during training. As a warm up you can use an easy walk or jog for 5-10 minutes.
Find a bench in the park and do the following exercises:
20 squats – Turn your back on the bench as if he wants to sit on he and close enough to touch the seat portion. Keep your breasts as far forward as possible and buttocks back, and lower your body until your knees are at a 90 degree angle. Try not to lift the heels off the floor and try to keep your back straight.
15 pushups – Put your hands on the back of the bench. Keep your feet away so that your body forms a straight line. Lower the chest to the bank, but do not let your shoulders rise toward the neck. If this is too easy, you should do the same exercise, but on the part of bench seating.
15 crunches – lie on the bench, bend your legs and lift your upper body by holding his hands in front of you
45 seconds on the bridge pose -. Turn your back on banking, forearms rest on the seat part, keep your feet firmly on the ground and lift your hips so that a bridge is formed. Relax your shoulders and neck, and keep your elbows at shoulder level. Tighten your stomach muscles and buttocks and remain in this position for 45 seconds.
Repeat this cycle three times, without pauses between exercises, and pause of 60 seconds between each cycle. Relax with an easy ride home.
This day is dedicated to cardio-exercises. All you need to do is choose an activity and focus on it for 30 minutes. This can include running, fast walking, swimming, cycling or anything else of cardiovascular activity that suits you.
This is the day for the second round of exercises in the nearby park. However, if weather conditions do not allow this, we give an example of exercises that can be done at home.
20 exercises for the buttocks – Lie on your back, put your feet on the floor and lift your hips tightening the muscles of the buttocks
20 is squats (instead of the bank. , you can use a chair)
15 lunges – put your foot on the chair and lift yourself by changing your weight on that leg. While doing this exercise, imagine that you raise your foot is pushing down instead of using the foot that is on the floor to help. Repeat this 15 times with each leg.
15 exercises with weights – Open your legs slightly tighten your abdominal muscles and keep your back straight. By holding light weights, extend your arms in front of you and keep them at shoulder height. Bend your knees slightly and raise your arms above your head. Lower them slowly and be careful not to bend your elbows.
15 dives chair – sit on the chair and place your hands next to your hips. Move your body forward until the buttocks can not touch the chair. By relying on his hands, lower your back down until elbows are at 90 degrees, and lift again. Try not to lift your shoulders and not go too far from the chair.
15 bicep curls – Take light weights in each hand and bend your elbows at a 45 degree angle. Raise dumbbells to shoulders, elbows to the body.
15 reverse crunches – lie on your back, bend your knees and put your feet on the ground. Put your hands beside you. Lift your legs so that your knees touch the top of your body and your pelvis is lifted from the ground. Make sure your abs are tightened all the time and do not load their neck.
Congratulations! Today deserves a day off. You’ve been working hard for three days and it is time for the body to rest. Eat foods rich in vitamins in order to strengthen the immune system and increase dietary protein for muscles to recover faster. In addition to white meat and fish, cheese and yogurt with low fat they are a good source of protein.
get up early and do the exercises before some other obligations arise. Today is the day to increase muscle tone and therefore, repeat the exercises from the first or third day. You can add some weight so he will do another series of the same exercises. Take breakfast half an hour before doing the exercises in order to get the energy you need. Some fruit and low-fat yogurt are the ideal meal before activity.
This is another day for a cardiovascular activity. Again, get up early and make it so that you can enjoy the rest of the day. Try something different from the last time (the second day), or repeat the same thing, trying to exercise more intensely.
Another day of rest! These days are as important as the days when you are active. During this period, the body is at rest and muscle tissue is renewed and strengthened. In addition, so the risk of going too far with the exercises is reduced. Enjoy this day, however, not too lazy. Maintain activity at a high level for you to adopt some healthy habits, such as walking.
Today began the second week of the program. You have mastered the five hard workouts. It was not easy, but the goal is to introduce this cycle exercise into your weekly routine and take note of that on its agenda as a meeting not to be missed.
Time for another training for toning muscles, so repeat the exercises in the park or at home, they try to move quickly from one exercise to another. If it has become too easy, add some elements that make it more difficult. For example, you try to go down while doing squats, without lifting the feet off the ground.
Get ready for new cardiovascular activities. Start using Internet tools that will help in this part of the program, so that they can measure the length of its trajectory, while they are running or cycling for 30 minutes. Www.mapmyrun.com on the web site can be measured trajectory during the race, while the website www.fetcheveryone.com can keep a journal of their training. These websites can also help you find new routes, they can do exercises that make it more interesting.
Today is a new day for strength training at home or in the park. Try to set yourself a challenge during this training so that it does not become boring. Combine the exercises and never use them in the same order. Also, try some new ones. Lie on your side and lift your torso so that will depend on his elbow holding it at an angle of 90 degrees. Lift your hips until your body forms a straight line between the head and feet line. Do not let your hips move aside. Do this 15 times on both sides.
is the time to relax. Introduce some positive changes in their normal diet. Today it has become too popular to eat dinner and skip breakfast. Try to change this bad habit of eating the largest meal earlier in the day and gradually reduce portion sizes all the way to the dinner, which should be the lightest meal. Also, you should drink plenty of water and herbal tea.
After the day before, you should feel fully rested and ready for another strength training. One of the key to achieving results in a fitness program is the progress principles. If the exercises become too easy, it’s time to be more demanding in order to keep your body adapts to the most difficult effort. If you decide to have training in the park, after the squatters to do lunges, or – if you exercise at home -. Do after reverse sit-ups
Today should do 30 minutes of cardio-exercises. You can continue with the training that you have previously practiced, or you can try something new. It’s a good idea to go biking with friends. It is important to maintain motivation, and fun will help with that. The time will go faster with a good company, so it is likely you will notice that has been active over half an hour with time.
Take a break today, but do not forget to keep activity at a high level. It has been shown that glucose (carbohydrates) has the best effect on the body in the morning. With this in mind, try to gradually reduce carbohydrate intake during the day. This will help raise the level of their physical and mental state.
Today, prepare for the second option exercises in the park. This is a little more advanced and more difficult combination.
Halla the bank of a nearby park and do the following exercises:
15 lunges (each leg)
15 pushups of arms (put your hands on the seat portion of the bank)
15 reverse crunches
15 exercises for the buttocks (this time based only on one leg and lift the other and make exercise on each leg)
15 dives chair
bridge with one foot on the floor (25 seconds in this position on each foot)
Jumping rope for one minute or run fast for 45 seconds
Repeat this cycle 3-4 times, without pauses between exercises, and have more than 60 seconds rest between each cycle.
Today is a cardio-day. You can repeat the 30 minutes of cardio-activities established that practiced, but it can make it more difficult if it has become too easy. If you run, you can start with an additional 10 minutes, but for every 30 seconds to toggle the fast operation with jogging or walking. You can also apply this to swimming or cycling. This is a great way to burn some calories.
repeat the exercises No. 2 in the park. This type of training helps in maintaining the ideal hormonal condition, which is necessary for the development of muscle mass.
You can take a break from hard exercise. Today you can do some light activities such as walking or dancing with friends. Eat more often, but in small quantities. Five small meals during the day is a good approach if you want to lose weight.
It is again the day of exercises in the park or at home. In today’s training, you should pay more attention to bending. Go lower and try not to let your elbows are on the side, they should be aligned with the shoulders. Before training, eating foods rich in carbohydrates with a low glycemic index such as oatmeal -. Because this type of food has a positive effect on fat oxidation during exercise
cardio activities. Today, that training is more difficult for you to extend it to 40 minutes. Now you are more convinced that the best way at first, so it should not be a problem for you.
You deserve a day off. You’ve been in this program for three weeks, and must feel and look thinner.
You do toning exercises for the muscles. Repeat the exercises well learned in the park or at home, but replace lunges with a new exercise for strengthening leg muscles. Turn your back on the bench or chair, lift one leg and lower your body as you want to sit on it. Keep your arms in front of you, and do not lift the heel of the foot from the ground. Try not to touch the bench or chair with your buttocks.
you have only about a week to complete the program. All you need to do today is 40 minutes of cardio-exercises. During the first 20 minutes to do exercises at a gentle pace, and for the remaining 20 minutes should alternate 30 seconds of intense effort with a minute of lesser intensity and so on. This applies to all types of cardio activities, if running, cycling and roller skating or swimming. Do not forget to strengthen the body after training with a mixture of carbohydrates and proteins.
Get ready for another workout for muscle strengthening. Try something different and replace regular squats with extra weight squats. For this exercise, you will need light weights. Do squats, as usual, and hold weights in your hands and shoulder height. When you start lifting the squat, stretch both hands and slowly lift the weights above your head.
is the time to rest. Remember that your diet has to be balanced. Not all fats are bad and up to 25-30% of the food has to be as healthy fats. Enrich your diet with fish oil and some nuts, foods rich in these fats.
In the training session today in the park will turn to change the year with the attacks. Standing on a lower step, a big step back and lower the body until the knee of the back leg touches the ground. Then return to the starting position, trying to use the force of the leg that is on the step. This exercise will improve the flexibility of the lower body.
Since the cardio-training prior was demanding today can slightly reduce the pace. Do a workout in thirty minutes thereby exercise that you think was the most productive so in the last month. Set yourself a goal before you start training in order to make it more interesting. For example, if you nothing, imagine a certain length you have to spend in the first 10 minutes. Or if you run, try to pass certain points on their way at a certain time. These mini goals really can help you stay motivated.
This is the last workout for strengthening muscle tone. Today, you can change the exercise again with lunges using banking. Stand three steps away from the bank and put a leg over it. Bend the knees and lower into a squat. The knee of the back leg should almost touch the ground. Try to put all the weight on the leg that is on the bench and use it to push your body to the starting position. Repeat this 15 times with each leg.
The last cardiovascular workouts in the program. Choose the most interesting activity you have done in the last month and go outside to set a new personal record.
Congratulations! You did it! The key to the success of any fitness program is persistence, and if you were honest with yourself and completed everything is set as a target, you should feel wonderful in your new body. Note that this program has increased the level of activity and strengthening the muscle and joints. Now that you’ve done this, you should consider what you want to achieve next, some set new goals, and include exercise into your daily routine.
This article was originally published on forhealthbenefits.com, Read the original article here