Fitness and Sports

How to lose weight in the past month.

Monday

Let us focus on the legs and abs.

20 minutes of cardio

If your work involves physical exertion, exercise on a stationary bike with little resistance. If you do not work, jog or go to the gym.

20 sit-ups

Stand up, put your hands on the belt. Relax, put your hands for balance, crouch up until thighs are parallel to the floor. Return to starting position.

20 attacks

Stand up, put your hands on her hips. Lunge forward with your right leg until your right thigh is parallel to the floor is not. Return to starting position, then do the same with the left foot.

40 racks

Lie on your back, arms along the body. Lift your legs to the ceiling, until they are perpendicular to it. Lift and then lower your body to 10 - 15 cm from the floor.

Tuesday

Let us focus on the muscles of the arms and chest.

20 minutes of cardio

15-20 push-ups, or as much as you allow your physical abilities.

20 time swing the press

Lie on the floor with dumbbells in hand, for a kilogram2-3 each. Bend your arms so that the hands are at shoulder level. Push dumbbells upward until complete straightening arms. Slowly return to starting position.

20 tilts on a chair

Sit on the edge of a chair, bend your legs, concentrate the body weight on the heels. Bend over and grasp the leg! Bend until your hands are not at the level of the shoulder. Return to starting position.

Wednesday

We are focusing on the muscles of the back and shoulders.

20 minutes of cardio

25 uplifts 2-3 kilogram dumbbell in each hand.

20 side elevations

Stand with feet shoulder-width apart, in each hand weight 2-3 kg. Turn your hand to each other, then raise your arms straight, until they reach shoulder level. Slowly lower them.

40 front elevations (20 - on the one hand)

Stand with your hands, spread to the sides, a dumbbell in each hand. Lift your right arm in front of you to shoulder level. Slowly lower it and then raise and lower the left arm.

20 uplift

Stand holding a 2-3 pound weight in each hand. Bend your arms and place them in front of the shoulders. Raise your hands up to the position until they are straight, then slowly lower.

Thursday

We are focusing on the press and on the leg muscles.

20 minutes of cardio

30 lunges (15 each leg)

Get on all fours. Keep your back straight, bend your right leg, bending the knee to the chest, then straighten the leg. Take the starting position, then switch legs.

20 tilts on a chair

Sit on the edge of a chair, bend your legs, concentrate the body weight on the heels. Bend over and grasp the leg. Bend until your hands are not at the level of the shoulder. Return to starting position.

20 pelvic lifts

Lie on your back, bend your knees, legs, feet on the floor, arms to the side. Lift the torso up slightly and lower it slowly

40 crunches (20 each way)

Lie on your back, bend your knees, hands behind his head. Lean to the right, taking the left elbow right knee. Repeat also the most in the opposite direction.

Friday

Let us focus on the weak spot.

Think of it as "work on your weakness."

20 minutes of cardio

If your hands need moreload than other areas of your body, repeat the warm-up on Tuesday. If you have a weak back and shoulders, do the workout environment. If your legs and press need more work than it was on Monday and Thursday, do the workout on Monday again.

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Mony

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