You do not need to GYM

Only three movement can strengthen your entire body and can burn fat by speeding up your metabolism. The only equipment you need is a medicine ball that much.

If you're determined, and as we always say, if you right in your hand if you have a training program to the gym, you can get fit in without spending tons of money. The following programs have been designed to provide it. The program is focused on the central region of the main muscle groups. However, if you keep moving in the arms fully stretched abdominal muscles, shoulders and biceps muscles together with an effective way would have run. Following the first set of movements without a break, do a tour event. Make three or four round total. Rest one minute between each round.

 

Straight Arms Rotation

 

Standing on your right foot and a medicine ball in front of you, hold your arms to be stretched. Break your left knee to 90 degrees and keep coming top of the leg parallel to the ground. , Holding your arms rotate your body to the right and then turn towards the other side. Repeat this 10 times total and then do the same on the other leg.

Single Leg Squat Chop Over

Standing on your left foot and a medicine ball in the air on the left side, hold your left shoulder. Whether your arms fully stretched. Place closer to your body by doing squat and medicine ball towards the outside of your right foot facility. Sit back quickly and then return to the starting position. After 10 repetitions of the same movement towards the other side of the structure.

   

Lunge Lift

 

 If two knees are broken at 90 degrees, place your right knee to be taken in the lunge position. Medicine ball will be stretched on the ground with your arms hold true. Straighten up and lift the medicine ball above your head. Right leg parallel to the floor so that your upper legs hold up. Pauses for a second and then slowly return to starting position. Do 10 reps on each side.

 

BLACK SAILS WORKOUT

Tom Hopper, to ignite your metabolism each morning following training is applied. Repeat until you can do in 20 minutes. Of rest between movements.

BURPEE

 

 

Open your feet shoulder-width apart. Switch to the squat position. Put your hands on the ground. Get your feet pushing the push-up position. Return to squat. Quickly on your feet. Repeat 10 times.

PULLUP

 

 

That you opened a little more than shoulder width apart with your hands, grasp the pull-up bar in the top grip. Please hang at arm's length. Pull the bar to your chest, pause and return to the starting position. Repeat five times.

SPLIT JUMP

 

 Get every two dumbbells in your hand. Threw a step forward with your left foot, closer to the ground as much as you can. Then jump. Make your feet in the air spring movement. Right foot on the ground when you get ahead. Repeat 10 times.

THRUSTER

 

 

Raise your shoulders right next to a pair of dumbbells. Your palms get a look inside. Squat structure. Dumbbells up while lifting your head and you stand up. Return to the starting position. Repeat 10 times.

 

 

YOUR NEW WORKOUT IDOL

Invictus of Paco Rabanne perfume former rugby star Nick Youngquest advertising face, fit body is telling the secrets of the training.

Weekly Workout Plan

MONDAY:
Morning: Cardio, Evening: Weight / Central

TUESDAY:
Morning: Weight / Central

WEDNESDAY:
Morning: Cardio, Evening: Weight / Central

THURSDAY:
Morning: Weight / Central

FRIDAY:
Morning: Cardio, Evening: Weight / Central

SATURDAY:
yoga

SUNDAY:
rest

MOTION: PUSH UP

 

You're right under your shoulders extend your arms straight. Your body allows you to create a straight line from head to toe (A). In a moment of yourself into the ground. Closer towards your body, your palms firmly press down on the ground and use your arms to lift yourself up (B). So back muscles to work harder.

Step 1  /  6 minutes 

Elbows ON FRONT PLANK

60 seconds
You know the plank exercise. In this position, wait a minute. then; 

SIDE PLANK ON Elbows

Every 30 seconds a side with
First, with one side of your body, then do the other side. Repeat three times without stopping. Proceed to the next stage without a break. 

Step 2  /  4 minutes

HOLD HANDS ON FRONT

60 seconds
Press ups like structure. However you get your body in the air. In this way, wait.

HOLDS HANDS ON SIDE

Every 30 seconds a side with
Your legs get close to each other. Extend your arm tightly. With both sides of the structure. It hurts does not it? Repeat two times. 

 

 

DO YOU HAVE ENOUGH TIME FOR FITNESS?

Time management

 Before you start a program, this program is how much time you need to know. On average, you can expect to 40-60 minutes per session. This period is reduced frame;-often-than not preferred long-term training program applied. However, it should be noted that the training program, or less than 1 hour per session at a time is not enough to transport you to the purpose, there is a problem with your program. Training program for you to reach your goal with your significant variables in the front how long a session not working, ie how many days a week do training sessions have to.

If you work 2 times a week ...

 Whatever your level or your destination; follow exercises that will improve your entire body. November 2 times a week to improve your basic target. Otherwise, if you target more muscle to run, the muscles of your work (other safe while running) passed to rest, does not improve. If you are a beginner, adhere to cycle to lose fat. However, rather than lose fat, develop muscle if you want, maybe a little more rest between exercises with 8-12 repetitions of a program that you can apply.

Super set that allows you to save time, another option is to apply. This action groups, such as sit-ups and back extension includes opposing muscle movements.

If you work 3 times a week ...

If you are not you are a beginner, you can apply a routine schedule. Programs that are the easiest to remember, top / bottom method. According to this method, 1 days of your upper body, 2 the lower part of your body day, 3 You can work your upper body day again. You can also make changes in the transition between weeks. So 1 week top - bottom - top, 2 If the week lower - upper - lower form you can continue your work.

If you are running 4 times a week ...

  Your upper body on Mondays and Thursdays , Tuesdays and Fridays you can run the lower part of your body . This distinction may vary according to your destination or experience . So if you are a beginner you can benefit from the program for any type of work to cover the whole body , simple and safe with the basic exercises you can repeat . Experience greater increases in weight passes , the more advanced exercises , you can reduce your number of repetitions .
An important point to gain experience in the healing process. A person described as novice beginner , may show improvement within 48 hours . To do this, run the entire body 3 times a week is enough to make the training . More advanced learners , they forced their muscles more , for the healing process of these people are in need of more time . Also experience increases, decreases the time allocated to the training program . Beginners, moving on to a new phase of the same program may apply for 6-10 weeks . Advanced 2-3 weeks, you should go to an advanced stage .
Your work , your body will tell you that they do not neglect to adjust . Men's Health special education , you need to do to achieve the body is an excellent resource that you understand , you need to do to achieve your goal of the program starts immediately .

ARM MUSCLES and PRACTICAL TIPS

     Arm muscles of our body is one of the most important muscle groups. All biceps bodybuilding athletes want to have is big and showy. In fact, even in films where he began work as the first move works your biceps movements. Arm muscles are the body's most important muscle groups. Why? Because of all the movements of our arm muscles while working is engaged at one point. In this article our arm muscles like a machine gun and strong will make series.

 Rules:

1. Everyone has their own special training program, but just one day to yourself as a separate arm day.
2. Superset training should be indispensable for the exercise arm.
3. Do not overload with large muscle groups at the same time. This development you will mean more than just run.
4. Pay attention to your diet. Eat plenty of protein and fiber foods.
5. Let's do the right training and the right motion applications .

 WORKING CORRECTLY

      The most important development is the need to work towards the movement from the beginning of time. Very heavy weight training and development of athletes show that work can not be wrong movements are both injured. Coaches from our site and you can get a lot of information about the right moves. Movements while it is important how to do more than correct weight.

PROTEIN - FIBER FOODS

     Which is necessary for muscle building protein is one of the most important factors. We take into our bodies, and we spend our energy body weight proteins - training varies according to the condition. So our body is necessary to take protein supplement and health nutrition is important to us.

3 Leg Exercise you can add to your workout

1 - DUMBBELL FORWARD AND REVERSE LUNGE

 

      On the side of your body holding a dumbbell standing. Whether your arms hanging down. Throwing your right foot forward lunge movement structure and return to the starting position. Take back your left leg and right upper leg parallel to the floor until your body lower it. Return to starting position and do the same with your other leg two movements. A total of 24 continue to move until you stepped.

2 - STRAIGHT LEG LUNGE WITH MEDICINE BALL

  

      Stand holding a medicine ball above your head. Your left leg is completely flat and forming an angle of 90 degrees to your right leg, right leg Take a step forward. At the same time the medicine ball, take your right foot toward the front. Return to starting position and repeat the movement with your other leg.

 3 - STRAIGHT LEG LUNGE TO ROW TO PRESS

       On the side of your body holding a dumbbell standing. Your left leg, right leg until it is completely smooth take one step forward and pull the dumbbell to the chest. Return to starting position and lift your right leg in the air. One in haste while standing, lift the dumbbell up toward the top of your head. Now, switch to the other foot.

Burn Fat! A new fitness routine to burn fats.

Tabata Protocol is a new fitness tecnique that made by Dr. Izumi Tabata in Japan.

It has a basic logic and you can burn fats in 4 minutes (with an interval training) which is equal with 45 minutes normal workout programme.

Do this exercise for 20 seconds, rest 10 seconds and repeat it 4 sets. Repeat the exercise after 90 seconds rest 2 times more. Follow this routine 3 times a week, rest 1 day after each workout day.

Exercises

Pull ups

Prisoner Squat

Push ups