4 MINUTES, 28 DAYS – A NEW BODY!

The title of this post seems so simple, but its not ! This exercise was built upon the approval of thousands of people worldwide. Many of the readers ignore...
Exercise

The title of this post seems so simple, but its not !

This exercise was built upon the approval of thousands of people worldwide.

Many of the readers ignore this exercise based only on pessimism. For in fact it is one of the most effective exercises to strengthen the central part of the body. It is one of the most powerful workouts to define the muscles of the buttocks, arms and legs. It melts fat deposits and strengthens internal and external muscles of the back and abdomen. This method, also known as “Plank challenge” was designed to last only four weeks. The good thing is that your level of difficulty increases gradually with the sequence of training days. On the first day, it is only 20 seconds and the goal is progressing day by day to achieve four minutes without interruption. As muscle strength increase in the final phase, the body will be more resistant. The most important of this exercise is to do it properly. Place the body like a plank with support on each  hand, arms and toes on the ground. It is essential to raise the upper body and stay in a straight line.

See the video below on how to do it :

Now you know how to do a perfect plank position. Next, we will continue with our explanation on the exercise.

Ideally you should do this exercise in the morning and as stated below:

  • 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
  • DAY 17 – 120
  • 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 – more than 240 seconds and remain in position as much as possible.

 Important!

Don`t do this exercise if you are having hearth problems

Source: www.healthtipsportal.com

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