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How About Strengthening Your Body In Just 28 Days, 4 Minutes Per Day?

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How About Strengthening Your Body In Just 28 Days, 4 Minutes Per Day?

 
It sounds challenging, but it is one of the most effective strategy for a completely new body in almost one month. Many people around the world have tried it, and none of them regretted. Let’s see what it is about:

The secret hides in planks, a critical exercise for strengthening the body, often neglected by starters as being too easy and ineffective. What most people don’t know is that planks are the ones that do the ‘strengthening magic’, if done on a regular basis.

What planks do is to melt abdominal fat, firming both outer and inner muscles on the legs, back, and buttocks. They have a similar effect to push-ups with the main difference that they strengthen inner muscles more.

While exercising, try to increase time day by day, staying in a plank position for as much as you can. The first attempt should last 20 seconds, and ideally you should be able to last 4 minutes at the end of the 28-days challenge.

In fact, once you’ve arrived at the end of your challenge, your muscles will be strong enough to endure even longer periods, and will therefore be ready for more complex and difficult exercises.

There are no rules as to how the exercise should be performed: try to keep an upright position, and maintain the upper part of your body in straight line with the elbows and the toes. Use the muscles on your head, neck, and stomach when you breathe, and push the buttocks muscles to help you balance weight between the toes and the elbows.

Once you’re sure that the position is the right one, breathe deeply and stay like that for as long as possible. This is how much time you should devote to the challenge day by day:

    Day 1-20 sec
    Day 2-20 sec
    Day 3- 30 sec
    Day 4- 30 sec
    Day 5-40 sec
    Day 6-no-exercise day
    Day 7-45 sec
    Day 8-45 sec
    Day 9 60 sec
    Day 10-60 sec
    Day 11-60 sec
    Day 12- 90 sec
    Day 13- no-exercise day
    Day 14-90 sec
    Day 15-90 sec
    Day 16- 120 sec
    Day 17-120 sec

    Day 18-150 sec
    Day 19- no-exercise day
    Day 20- 150 sec
    Day 21-150 sec
    Day 22-180 sec
    Day 23-180 sec
    Day 24- 210 sec
    Day 25-no-exercise day
    Day 26-210 sec
    Day 27-240 sec
    Day 28- hold for as long as you can

The first few seconds will be very difficult, but that’s the best guarantee that the exercise is effective. In case you think it is too hard for you, try preparing with some easier exercise that can warm up the muscles in advance.

Source: http://www.healthyfoodhouse.com

http://www.healthylifeplanet.org

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