5 challenges for a body at top

5 challenges for a body at top

   And if you enjoy a holiday to sculpt a perfect body? Unless you want your muscles before you put in a swimsuit? Perhaps that sighted as you are, you already anticipate your return when after a holiday aperitif-tasting ice-cocktails, you'll want to take your body in hand?

Here are five fitness challenges over 30 days. Go go!

1. LINING for deep abs nickel

To do this, get started in the most classic challenge, the one through whom all happened: the board to the ventral sheath and / or lateral.

The principle :

Soccer ventral sheathing position, facing the ground, legs straight, resting on the forearm and toes, contract abdomen and buttocks so that the bust remains aligned with the legs, and hold the position every day little longer.

Your program:

● days 1, 2 and 3 hold 20 s

● Day 4: living room 30 5: 40 s

● Day 6: Rest

● days 7 and 8: 45 sec

● days 9, 10 and 11: 1 min

● Day 12: 1min30

● Day 13: Rest

● Days 14 and 15: 1 min 30

● days 16, 17: 2 min

● Day 18: 2 min 30

● Day 19: Rest

● days 20, 21: 2 min 30

● days 22, 23: 3 min

● days 24, 25: 3 min 30

● Day 26: Rest

● days 27, 28: 4 min

● day 29: 4 min 30

● 30 days: give everything, make the most of it!

I muscle what?

You musclez especially your abs, not just chocolate chips because the deep abdominal (transverse) are also solicited. This cladding posture also strengthens the dorsal and arms and work stretching of jambes.Et remember to breathe naturally, to oxygenate your muscles.

More information about the app: défi30jours (Applestore and Android)

2. SQUATS: To plump and firm buttocks

Squats, an exercise that cast lifters familiar, but the fitness adapted without the weight bar. Depending on whether or not the legs aside, one can vary the muscle groups who work. The idea here is to increase the volume of squats to display a very firm and shapely butt.

The principle :

Standing, it bends his knees with the buttocks back, so keep your back flat. To squat mean squat, it comes down on her legs folded checking out its support, and back with leg strength. Caution is never really completely crouched down: it is also the fact that control muscle movement.

Your program:

● Day 1: 50 squats

● day February 55 squats

● Day 3: 60 squats

● Day 4: pause

● Day 5: 70 squats

● Day 6: 75 squats

● Day 7: 80 squats

● Day 8: pause

● 9 days: 90 squats

● Day 10: 100 squats

● Day 11: 110 squats

● Day 12: Rest

● Day 13: 120 squats

● Day 14: 130 squats

● Day 15: 140 squats

● Day 16: pause

● Day 17: 150 squats

● Day 18: 155 squats

● Day 19: 160 squats

● 20 days: pause

● Day 21: 180 squats

● Day 22: 185 squats

● 23 days: 190 squats

● 24 days: pause

● 25 days: 220 squats

● 26 days: 225 squats

● 27 days: 230 squats

● Day 28: pause

● Day 29: 240 squats

● day 30: 250 squats, bravo!

I muscle what?

First glutes and thighs. But also, if one squeezes the stomach so you do not arch, abs. Not to mention the back-end in the lumbar.

3. PUMP: for breasts that hold well, nice arms, a toned and firm abs back

The pumps are no longer reserved for military training. Even if we can not string together more than three in a row (and again), we can start to achieve this challenge may one day perform in a hundred. Yes, we can dream!

The principle :

Lying on the floor, take rest on your hands and toes, legs straight, well aligned body (ie stomach, buttocks, all in contraction), and try to get off by the force of your arms by controlling the movement so can also go up. And, many times without slouching forward. And especially not in apnea, of course!

Your program, the number of pumps per day:

● Day 1: 5

● August 2nd day

● Day 3: 11

● Day 4: 14

● Day 5: pause

● Day 6: 15

● Day 7: 18

● Day 8: 21

● 9 days: 24

● Day 10: pause

● Day 11: 25

● Day 12: 28

● Day 13: 31

● Day 14: 24

● Day 15: pause

● 16 days: 35

● 17 days: 38

● 18 days: 41

● 19 days: 44

● 20 days: pause

● 21 days: 45

● 22 days: 48

● 23 days: 51

● 24 days: 54

● 25 days: pause

● 26 days: 55

● 27 days: 58

● 28 days: 61

● 29 days: 64

● day 30: pause

● day 31: 65 bravo!

I muscle what?

Many things. Starting with the shoulders, arms, pecs (which can be very useful for a good hold of the breast Ladies), the abs, lower back ... The pumps are all good!

4. BEFORE SLOTS for nice toned legs and beautiful buttocks

The front slots can be an alternative to squats. Except that it further stretches the hamstrings and calves with slots. You can opt to mix with the challenges on alternate squats the other day the slots.

The principle :

Standing with hands on hips to control the pelvis, place one foot in front by bending the legs, so as to position your forward knee over the foot. Each leg bent at a right angle. Keep well back straight and do not move the pelvis. To do this, you serrerez belly, trying to "swallow" the navel! Look straight ahead.

Your program:

● Day 1: 20 slots

● day February 25

● Day 3: 30

● Day 4: 35

● Day 5: 40

● Day 6: 45

● Day 7: 50

● Day 8: pause

● 9 days: 55 slots

● 10 days: 60

● Day 11: 65

● Day 12: 70

● 13 days: 75

● Day 14: 80

● 15 days: 85

● Day 16: pause

● Day 17: 90 slots

● 18 days: 95

● Day 19: 100

● 20 days: 105

● Day 21: 110

● 22 days: 115

● 23 days: 120

● 24 days: pause

● 25 days: 125 slots

● 26 days: 130

● 27 days: 135

● Day 28: 140

● Day 29: 145

● day 30: 150, wow!

I muscle what?

Hamstrings and quadriceps femoris (short top and back of the thighs), glutes and abdominal-lumbar belt. you can hold open the position or operate small deflections when you are well bent. You will see as it heats!

(Below: lunge slot means in English)

5. ROPE SKIPPING for tapered legs, shapely arms and cardio on top

There you had well publicized: jumping rope comeback become embedded in our fitness routines. With this rope challenge to jump over 30 days, you'll beef up your body and your heart. You just need a good jump rope, cushioning shoes and a sufficiently spacious and soundproof place to mumuse!

The principle: For jumping rope, skip that of your sister when she was 8 years old and bet on a model that runs well (with ball bearings for ex.). With good shoes, you go to find the sensations of childhood, but this time counting out your bounces. Once the jumps in volume control, fun to vary the positions: first feet together and sometimes double the tower, try the back ...

Your program, the number of jumps:

● Day 1: 50 jumps

● day February 75

● Day 3: 100

● Day 4: pause

● Day 5: 100

● Day 6: 125

● 7 days: 150

● Day 8: pause

● days 9: 150

● Day 10: 160

● Day 11: 180

● Day 12: Rest

● Day 13: 180

● Day 14: 200

● Day 15: 250

● Day 16: pause

● Day 17: 250

● Day 18: 275

● Day 19: 300

● 20 days: pause

● Day 21: 300

● 22 days: 320

● 23 days: 340

● 24 days: pause

● 25 days: 340

● 26 days: 350

● 27 days: 375

● Day 28: pause

● Day 29: 380

● day 30: 400 jumps, bravo!

I muscle what?

If you are out of breath very quickly, raise the challenge following a practice time you increase, first 30 seconds, then 2x 30 sec and 1 min, then 2x 1 min, etc. If you start in the number of jumps. Calves, quad (top of thighs), glutes will tone up, but your abs will benefit from this as quickly challenge. It burns calories and strengthens its ability to cardio background! Additional benefit: fun!

Tagged : 5 challenges for a body at top, 5 challenges, for a body at top, LINING for deep abs nickel, SQUATS, To plump and firm buttocks, PUMP: for breasts that hold well, nice arms, a toned and firm abs back,  BEFORE SLOTS for nice toned legs and beautiful buttocks, ROPE SKIPPING for tapered legs, shapely arms and cardio on top.