Tranform Your Body In 30 Days With This Basic Exercise

Articles Jul 05, 2019 05:07

Everyone want a healthy, beauty fit body, it's just a common desire. They follow that desire with intense training under tough regimens and long, constant exercises. But that not at all the case, simple exercise can push you there eventually, even more effective. This is a simple workout that can get you shape with one month.

Here at Break we’ve prepared a simple workout routine that will help you tone your entire body in just 4 weeks.

1. Plank

Tranform Your Body In 30 Days With This Basic Exercise
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Which muscles are trained: This one-move, static exercise is often underrated. Meanwhile, it’s perfect for strengthening your core, toning your abs, and building up your shoulders.

How it’s done: Get into a push-up position on the floor, maintain a 90 degree angle in your elbows, and prop yourself up on your elbows and your toes. Keep a straight line from head to heels.

2. Push-ups

Tranform Your Body In 30 Days With This Basic Exercise
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Which muscles are trained: If you do push-ups correctly, you are using your triceps, shoulders, back, and chest, which provides your entire upper body with a workout.

How it’s done: Lie flat on the floor on your chest and stomach. Put your hands next to your chest right under your shoulders. Push up and bring your torso, chest, and thighs off the floor. Keep your abs tight so that your body forms a straight line. Slowly come back down to the floor.

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3. Squats

Tranform Your Body In 30 Days With This Basic Exercise
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Which muscles are trained: When you do squats, you train your quadriceps, glutes, hamstrings, and your whole posterior chain.

How it’s done: Start standing with your feet shoulder-width apart, or wider if you feel unstable. Lengthen your spine, bend your knees, and reach your hips back, as if you’re sitting in a chair. Come back to standing with an exhale and repeat the exercise.

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4. Bird-dog

Tranform Your Body In 30 Days With This Basic Exercise
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Which muscles are trained: This exercise strengthens your abs, lower back, glutes, and thighs.

How it’s done: Kneel with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart. Lift one hand and the opposite knee off floor while balancing on the other hand and knee to keep your weight centered.

Stretch your arm out straight in front and extend the opposite leg behind you. Keep a straight line from your hand to your toes. Hold for a few seconds then return to the starting position and repeat the exercise for the other side.

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5. Hip bridge

Tranform Your Body In 30 Days With This Basic Exercise
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Which muscles are trained: This is a core exercise aimed at strengthening the glutes, hamstrings, and erector spinae.

How it’s done: Lay on the floor on your back with your knees bent and feet spread hip-width apart. Keep your arms by your sides with the palms facing down. Lift your pelvis up and tightly squeeze your glutes. Hold the position for a second and lower your hips back to the floor. Repeat the exercise.

Follow this 4-week schedule to achieve the best results.

Tranform Your Body In 30 Days With This Basic Exercise
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Specialists believe it’s better to organize the exercises into 2 workout plans and switch between them at certain intervals:

Workout plan 1: plank (1 min); push-ups (1 min); squats (2 min); bird-dog (1 min); hip bridge (1 min); plank (1 min); push-ups (1 min); squats (2 min).

Workout plan 2: plank (3 min); bird-dog (3 min); hip bridge (3 min); push-ups (1 min).

On the first week, start with workout plan 1 on the first day, then switch to plan 2 on the second day and so on, taking a rest on day 7. On the second week, start with workout plan 2 on the first day and switch between the plans in the same way you did during first week, taking a rest on day 7. Come back to the week 1 schedule after week 2.

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Source: https://brightside.me/inspiration-health/a-simple-workout-that-can-transform-your-entire-body-in-one-month-670260/

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