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 We'll show you how to transform your body in 4 weeks. Weekly observe the new mode during this time. In particular, it is designed for those who love to spend the weekend without burdening themselves exercise and workouts. "You can look noticeably slimmer and more short-term in one month," - says David Kirsch (David Kirsch), the owner of the fitness club NYC's Madison Square Club gym.
Monday
Our aim:
buttocks, legs and abs.
What to do:
• 20 minutes of cardio
If you are in the room, trying to deal with on a treadmill or on a bicycle, only to do a small load and avoid any resistance. If you have to warm up the house - you will approach brisk walking, jogging, or imaginary struggle.
• 20 squats
How to: Stand up straight, hands are placed on the sides. Squat, pulling arms forward for balance until the thighs are parallel to the floor. Return to starting position.
• 20 attacks
How to: Stand up and place the hands on the sides. Take a step forward until the thigh is parallel floor. Return to starting position, and then do the same with the left foot.
• 25 lifts
How to: Stand up straight, take in each hand 1 - 1, 5 pound dumbbell and place them in front. Lean forward from the waist to the joints of the fingers, touching the floor. Return to starting position.
• 40 lifts the press
• 40 Reverse Crunch
How to: Lie on your back, place your hands on the sides. Lift your legs up until they are perpendicular to the ceiling. Lift and then lower end at a distance of 5 - 10 cm from the floor.
TUESDAY
Our aim:
hands and chest.
What to do:
• 20 minutes of cardio
• From 15 to 20 push-ups. How would you feel, you have to execute them.
• 20 approaches at the chest press
How to: Lie on the floor with 1 - 1, 5 kilogram dumbbell in each hand. Hands bend so that the hands are around his shoulders and palms facing each other. The impetus lift your hands up, palms face the toes. Slowly return to starting position.
• 20 slopes with a chair
How to: Sit on the edge of a chair, knees bent, feet positioned so that the toes were raised, and all the weight is concentrated on the heel. Grasp the front of the seat, pointing fingers at the bottom. Keep your back straight, your hands help to lower the body below the front of the chair up until your elbows are equal to the level of the shoulders. Return to the starting position.
• 40 presses on the biceps (20 per arm) with 2 - 4 kilogram weights.
Wednesday
Our aim:
back and shoulders
What to do:
• 20 minutes of cardio
• 25 jumps from 0, 5 - 1 kilogram dumbbells
• 20 side booms
How to: Stand with feet shoulder-width apart, in each hand 1 - 2 pound dumbbells. Expand palms together, then lift direct hand in hand, until they are parallel to the floor. Slowly lower.
• 40 front lifts (20 per arm)
How to do: stand up, arms at your sides, in each hand 2-pound dumbbells. Lift the right arm forward to shoulder height. Slowly lower. Then just raise and lower the left arm.
• 20 climbs on the shoulders
How to: Stand up, hands are on the sides, and in each hand - 1 - 2-pound dumbbells. Bend your arms and place them in front of the shoulders, palms facing forward. Raise your hands up over your head until they are straight, then slowly lower.
Thursday
Our aim:
buttocks, legs and abs.
What to do:
• 20 minutes of cardio load
• 30 lifts the legs (15 each)
How to do: stand on your knees, keep your back straight. Right knee approaches the chest, and then abruptly straighten and simultaneously lift the leg up. Make an approach, return to starting position and switch to the other leg.
• 15 squats (on Monday)
• 20 pelvic lifts
How to: Lie on your back, legs bent, feet fixed to the floor, his hands are around. Lift the hips up to the ceiling (about 8 - 12 cm above the floor) and slowly lower down.
• 40 inclined bends (20 per side)
How to: Lie on the floor, knees bent, hands behind his head. Straining abdominal muscles, tear off your head and shoulders off the floor, guiding the body to the right. Change sides.
Friday
Our aim:
fix the result
"This is a day of training your weaknesses," - says Kirsch (Kirsch).
What to do:
• 20 minutes of cardio
"If your hands need more relief than the rest of the body, repeat the exercise on Tuesday. If you have a weak back and shoulders - the training environment. If your buttocks, legs and the press need more load than that which they received on Monday and Thursday, then repeat this workout today again, "- says Kirsch (Kirsch). "You do not need to perform the exercises, which did yesterday, as it can be cruel to your muscles."
What to eat:
Do you want everything else to lose a few kilograms? Below is a diet for this month:
- Make lean protein main part of your lunch and dinner,
- Give preference to dark leafy greens such as spinach, the choice of vegetables,
- Eliminate starchy potatoes,
- As far as possible, avoid alcohol, which contains a lot of sugar.
- Do not use too much of tropical fruits with a high calorific value, such as pineapples, bananas and coconuts.
- Not too indulge in sweet desserts. Try to satisfy your passion fruit sorbet.
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