People often say they don´t have time for working out, try this 10-minute workout by Alica HEVEROVA and don´t be lazy!
Many people claim that they will start working out after the holidays, but then they say that they don´t have a time. The truth however is that we’re just lazy. ‘Cause please don’t tell me that you don’t have those extra silly 10 minutes for a quick workout. Yes you‘ve got it just right. 10 minutes! You can get a great workout within this short period of time, get sweaty, crank up your metabolism, boost your fat loss, build lean muscle and get happy with yourself. This kind of a training is called HIIT (High intensity interval training) which i described in an article (LINK) „What type of cardio is the best one“ a few days ago. And now I‘m gonna show you an example of such a workout.
But firstly let’s go through some basic steps of this workout:
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under our chest. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed
Place your feet a bit wider than hip-width apart. Toes are pointing slightly to the sides. All of your weight is on your heels. Start by standing tall, then coming down into a squatting position. Quickly explode into the air for maximum height. In mid-air, your body should be as straight as a stick. Land in the squat position and repeat. Try to do these as quick as possible for 20 seconds.
Stand straight than switch to the squat position with hands on the floor in front of you. Explosively kick your feet back to a pushup position (those who are advanced can do the pushup). Immediately return your feet to the squat position. Then jump as high as possible from the squat position. Repeat as many times as possible during those 20 seconds.
Stand tall and step one leg forward, dropping your back knee down into a lunge position. Both of your knees should be at 90° angles. Drive up with both legs, jump into the air as high as you can and switch your legs while you're in the air. Land on the ground in a lunge position with the opposite leg forward. Sink down and jump again, once again switching in mid-air.
Get on the floor on all fours, positioning your hands shoulder-width apart. Extend your legs back so that you are balanced on your hands and toes. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. Keep a tight core throughout the entire push up.
In the start position stand with your feet together, arms fully extended with your hands by your sides. Bend your knees slightly then straighten and push through the balls of your feet while straightening your knees to jump up spreading your legs wider than hip-width apart. As you do so, raise both arms out and up until your hands meet above your head. As you return to the ground, bring your feet together at squat position. Continue without pause for 20 seconds.
The IFBB World Federation opens in 2018 new categories for bikinifitness, wellness fitness, bodyditness and fitness divisions. And also for juniors and masters!
What are the results of the Bikinifitness category , in this prestigious competition held in Columbus - USA ,under the leadership of the IFBB PRO League?
Introducing project 123lbs.com - who is The Chief Editor of this project for Western Europe? Katarina Cienka!