My Fitness Week To Lose Weight Just 8 Mins Per Day

My Fitness Week To Lose Weight Just 8 Mins Per Day

Bye-bye skin orange and muscles softened! With 7 different programs of 8 minutes each, without equipment, one attacks each day to a zone of the body. A bit of effort and a small dose of assiduity for maximum results.

My Fitness Week To Lose Weight Just 8 Mins Per Day

Monday: special glutei

1 min walk on site.

2 minutes of leg bending. Stand with your back straight, arms outstretched horizontally in front of you, feet wide apart from the shoulders, bend your knees to slowly descend your buttocks as if you wanted to sit down. Keep the right torso and carry most of the body weight on the heels. Stop when the thighs are almost parallel to the ground, hold the position for a few seconds, and then slowly ascend.

1 min of jumping in crouching position, like a frog.

2 min of spikes of feet. Standing in front of stairs, place the front of the feet on a step. Let your heels go below the level of walking until you feel a stretch in the calves. Reassemble.

1 min of jumping jack. Standing up, jump first off alternately arms and legs, then arms and legs tight, without stopping. This very complete exercise works several parts of the body at the same time.

1 min walk on site.

Tuesday: special upper body

1 min of pumps on knees. Put yourself on your knees, place your hands on the ground, and spread apart the width of the shoulders. Keeping your back straight, bend your arms to the fullest. Reassemble.

1 min of jumping jack. Standing, jump off alternately arms and legs, then arms and legs tight, without stopping.

2 min of triceps of steel. Stand with your back straight, put your hands on the back of a chair behind you. Let yourself down with the strength of your arms until your thighs are parallel to the ground. Reassemble.

2 min of Hindu prayer. Stand upright, hold your hands palm to palm at the chest. And gradually raise your arms above your head, 100 times.

2 min pumps on the wall. Stand facing a wall, a step away. Feet slightly apart, rest on the wall with hands, arms outstretched. Flex the arms so that the chest is at the level of the hands, then stretch out the arms again to return to the starting position.

Wednesday: special abs

1 min walk on site.

1 min of board. Lie on your belly. Legs joined or slightly spread, rest on the toes, forearms and elbows. Tighten your abdominals so that your body is straight, head in alignment, without rounding or digging back, and hold the position.

3 min of descents of legs. Lie on your back, legs raised, bent at 90 °, hands at the temples and take off the head, shoulders and upper back. Without arching the back, lower the heels until they are a few centimeters from the ground. Then return to the initial position.

1 min of contractions of abs. Standing or sitting with your back straight, contract your belly, insisting on the part located between the pubis and the navel. Release and repeat. Spreads. Place a broom between two chairs and straddle it from right to left and left to right, bent legs.

1 min of jumping jack. Standing, jump successively arms and legs apart, then arms and legs tight without stopping.

Thursday: special lower body

1 min walk on site.

1 min of jumping jack. Standing, jump successively arms and legs apart, then arms and legs tight without stopping.

1 min of side jumps. Feet joined or slightly apart, jump from left to right, and from right to left.

1 min walk on site.

1 min of jumping jack. Standing, jump off alternately arms and legs, then arms and legs tight, without stopping.

1 min of jumps in the air. Leads joined or slightly apart, jump as high as possible. To be done 20 times.

1 min of flexion of the legs. Stand with your back straight, arms outstretched horizontally in front of you, feet wide apart from the shoulders, bend your knees to slowly descend your buttocks as if you wanted to sit down. Keep your torso straight while exercising. Stop when your thighs are almost parallel to the ground, hold the position for a few seconds, and then slowly ascend.

1 min walk on site.

Friday: special cardio

1 min walk on site.

1 min of jumping jack. Standing, jump off alternately arms and legs, then arms and legs tight, without stopping.

1 minute of leg bending. Stand with your back straight, arms outstretched, feet wide apart, bend your knees to slowly descend your buttocks as if you wanted to sit down. Stop when your thighs are almost parallel to the ground, hold the position for a few seconds and then reassemble.

1 min of jumps in the air. Leads joined or slightly apart, jump as high as possible. To be done 20 times.

4 min walk power. Walk 1 min at very fast speed, then 1 min at normal speed, 2 times. On site or not, depending on your possibilities.

Saturday: special back

2 min of auto-magnification. Sit on a stool, with your back resting against a wall. Stretch your back by breathing through the nose, as if you had to resist the weight of an object on your head. Exhale by the mouth, returning the belly as to make touch navel and spine. Repeat 10 times.

3 min of lumbar extensions. Lie on your belly, legs stretched, hands under the forehead. Lift the upper body and legs 10 to 15 cm. Hold for 10 seconds and go back down. Recover 30 seconds before starting again.

1 min of winding of the column. Lie on your back, place your arms along your body, legs bent to the maximum, thighs against your chest. Wrap the spine gradually by lifting the lower back (as for a back somersault) until you bring your knees on either side of your head. Hold 30 to 45 seconds and come back.

2 min round back. Lie on your back, one knee in each hand and your chin tucked in. Inhale without moving. When exhaling, bring your knees closer to your chest. Breathe in again, restoring your knees to the initial position. Repeat 5 times.

Sunday: special size fine

2 min of pendulum. On your knees, back straight and arms along your body, a bottle of 75 cl in each hand, lower your right hand along the thigh to the knee without arch and go up. Do the same on the other side. Repeat 25 times on each side.

2 min elbow-knee. Standing, arms outstretched, feet apart from the width of the pelvis. Place your left hand at the waist and stare at a point far ahead of you. Lower the right elbow while raising the left knee diagonally to make them touch, and return to the original position. 3 sets of 10 each side.

1 min of Brazilian movement. Stand upright, and bend your knees slightly. Abs contracted and back straight, tilt your pelvis forward, smoothly, contracting the buttocks by a strong pressure of one second, then bring it back and start again 20 to 30 times.

3 min boxing. Standing, legs slightly bent, back straight and contracted belly, punches in front of you by crossing quickly: the right fist to the left and left to the right. Perform non-stop motion for 1 min 15, rest 30 seconds, then repeat 1 min 15.

 

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