Warm body
Needed set of exercises , which will work out everything muscle groups ? Check out our new 7-Element Workout that you can easily do at home or on the street.
Contents of the article:
can’t get rid of those last few kilograms that are especially stubborn? Then this complex, developed by Abby Apple, head trainer of SPRI products, is created just for you. It will help remove fat deposits on the sides and abdomen, as well as strengthen and tighten weak ones muscles in just three weeks. Moreover, you don’t need dumbbells, fitball or other sports equipment to perform.
Do you want to achieve results in the shortest possible time? Follow the 1600 calorie KEGOL diet and drink two liters of water daily and you will see noticeable weight loss in just 10 days.
Training plan
Exercise three times a week, performing each exercise for 1 minute without rest. After completing the cycle, take a break of 60 seconds and repeat all over again.
Regular exercise and proper technique will help significantly improve strength, endurance and muscle tone, as well as reduce the risk of injury.
1. Swing back
Involved leg muscles , buttocks and core stabilizers.
Get back to the starting position. Lunge backwards with your right leg, keeping your elbows close to your torso. Bend your knees so that your thighs and shins form a right angle. With your left leg straight, swing your right leg back until it is parallel to the floor. Return to the starting position. Perform for 30 seconds, then change legs.
Tip: For best control, keep your body as straight as possible, and do not lean back or lean forward.
2. Raising the pelvis
Activated buttock muscles and legs.
Lie on your back with your knees bent and your feet flat on the floor. The arms are located along the body. Lift your left leg, keeping your thighs parallel. Lift your pelvis off the floor, keeping your left leg in the air, then lower your pelvis back down. Repeat exercise 30 seconds, then change legs.
Advice: Focus on work gluteal muscles when lifting the pelvis to maximize the use of the target muscles, avoiding arching in the lower back.
3. “Swimming”
Strengthening back muscles
lie on your stomach with your arms at shoulder level, palms facing down, and legs slightly wider than hip-width apart. Lift your torso, shoulders and chest off the floor while extending your right arm forward at shoulder level. At the same time, lift your left leg, lifting your left arm off the floor and stretching it back along your body. Return to the starting position and switch sides. Perform alternating sides.
Tip: Keep your neck in a neutral position without tilting your head back to avoid strain.
4. “Swing”
Are being worked on chest muscles , shoulders, arms and stabilizers.
Get into a plank position on your knees. Raise your right leg to hip level. Bend your elbows and lower your chest as close to the floor as possible. Return to the starting position. Perform for 30 seconds, then switch sides.
Tip: Make sure that your body remains level and does not sag in the lower back – this will help you engage your core muscles more effectively.
5. Squats with leg raises
Triceps and leg muscles work.
Sit on the floor, legs bent at the knees, feet pressed to the surface. Lean on your hands behind your back, fingers pointing forward. Lifting your butt off the floor, bend your elbows, lowering your hips as low as possible while pulling your right knee toward your chest. Then, straightening your elbows, lift your right leg up. Return to the starting position. Do 30 seconds, then switch sides.
Tip: Keep your shoulders relaxed and try not to squeeze your neck to avoid unnecessary tension in your upper body.
6. Side crunches
Activate abdominal muscles
lie on your left side, keeping your legs together. The left arm is extended upward on the floor, the right arm lies along the body. Raise both legs up. Sit down, pulling your knees towards your chest while straightening your right arm. Return to the starting position. Perform for 30 seconds, switching sides.
Tip: To prevent stress on your neck, try to perform the movement using your abdominal muscles rather than reaching with your arms or head.
7. Leg Raises
The outer thigh muscles and stabilizing muscles are involved.
Place your left hand on the floor and assume a side plank position. The left knee is on the floor, the right elbow is bent, and the right hand is on the head. Raise your right leg to hip level. Lower your leg back to the floor. Do 30 seconds, then switch sides.
Tip: Make sure that your body remains level and does not fall down – this will help effectively work the muscles of the core and hips.
Important: Before you start training it is recommended to do a light warm-up to prepare the muscles and joints. After completing the routine, stretch to reduce muscle fatigue and improve flexibility.
