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 Just a few weeks of following this plan - and you never know colleagues. You will need only 30 minutes of time every day. The result - a healthy heart, energy, harmony!
Working women are not always afford a gym membership or even purchase home exerciser. There is no time or energy for all this - they complain. There are a half-hour a day. With the right approach, it is enough for a qualitative change in the health and figure. Before you - the three steps to get in shape.
Step 1. Cardio
Cardio exercise - it does not always mean hours of training on the treadmill. You can achieve great success in losing weight and exercise heart in just 30 minutes a day! Training with high intensity intervals - is a form of so-called stop-and-go training (alternation of heavy traffic and recreation), which burns a lot of calories in a short period of time. Furthermore, calorie burning continues after class! Try this approach. And if you do not have time to go to the fitness club to take lessons stop-and-go training, then do exercises at home. You need a simple rope and stopwatch.
First you need to warm up the muscles. This can be a regular walking or jogging for 2 minutes. If you want to warm up with a rope, then jump at a slow pace for 2 minutes.
Start training.
1. 20 seconds - intense jumping rope. As soon as it is possible for you.
2. 10 seconds - Stop. Otdyshites and relax.
3. Next - Repeat steps 1 and 2 of 7 more times. A total of 8 should be able to approach.
4. Four minutes behind the training. Then take a 1-minute break.
5. Now repeat the exercise points from the first until until after the 30-minute session.
6. After half an hour of jumping a couple of minutes spend on walking at a moderate pace.
Step 2: Use your body
And these exercises for those who are not able to attend classes at the gym. Use what you have. It's your body. Before you - a set of exercises that will help to become slim in just 30 minutes a day. You will need a towel.
1. Warm up. Running on the spot, lifting knees high to his chest - 30 minutes. Then, 30 minutes walking, lifting your heels back as high as possible to the buttocks. Alternate these types of walking for three minutes.
2. Lie on your stomach. Lift your weight, relying only on your toes and forearms. Back straight, thighs parallel to the floor. Hold for 30-45 seconds.
3. Stand with your back to the wall. Set aside half a meter legs. Descend down the wall in a sitting position thighs should be parallel to the floor. Hold for 20-40 seconds.
4. One leg put on a towel. Set aside her back, front leg lunge, bending the knee does not exceed 90 degrees. Tighten your buttocks and try to return to a standing position, sliding the other foot on the floor with a towel. Repeat for each leg 12 times.
5. Lie on your stomach. Hands pull over your head, legs straight. Raise your arms and legs off the floor. Hold for 2 seconds. Return to starting position. Repeat 12 times.
6. Push-ups from the floor. Beginners can do push-ups on his knees. Repeat 12 times.
7. Bridge. Lie on your back, bend your knees a little set aside from the buttocks. Push your hips and pull up to the ceiling, resting on the heels. Hold for 2 seconds strained thigh, buttocks squeeze. Repeat 12-15 times.
Once made the whole complex, rest for 2 minutes. Then repeat the complex 2-3. It takes just 30 minutes.
Step 3. Eat and cleans!
Now that you've mastered the simple exercises and were able to devote 30 minutes a day of physical activity, it's time to go ahead and revise your daily diet. Exercise - it's just a part of the weight loss programs. We need to use all that affects the figure. Moreover, even the most disciplined person can not always rely on regular training.
A power rules remain simple: to eat as little as possible of empty calories and as much useful clean food. Include in the diet of whole grains, grilled chicken, fish, lean beef, vegetables and fruits. All drinks replace only with water! This power will enable cheat appetite and reduce the abundance of fatty foods.
So the best you can, without leaving home, come to good form. Go in with a rope or do our set of exercises for 30 minutes a day, 3-5 times a week. Think more about nutrition, and pursue it. These are - easy and affordable steps to harmony. A month later you feel that are more hardy, anxiety and stress are gone, and doctors confirm that the cardiovascular system began to work better.
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