6 weeks training program to have a sexy body at home
6 weeks training program to have a sexy body at home
Do you dream of a healthy body, harmonious and beautifully drawn? To find a more toned, firm and refined silhouette, it is necessary to lose fat and work your muscles. This last action contributes to better energy expenditure and thus accelerates the loss of fat mass in the long term.
In order to achieve your goals, the organization is the key to success. It is therefore necessary to be assiduous and rigorous.
We offer a 6-week program that can be followed at home, without any equipment, at flexible schedules and without changing your lifestyle.
1. Jumping Jack (10 reps)
Jumping Jack is an exercise that will strengthen your entire body by
helping you burn fat. Stand upright, arms straight along the body. Jump apart
both arms and legs until you touch your hands above your head. Make a second
jump to find your starting position, keep your knees bent, inhale during the
jump gap, and exhale on the second jump.
2. Squats (10 reps)
The squat is a complete exercise of musculation mobilizing the lower
muscles of the body. Standing, legs open
wider than the width of the pelvis, feet very slightly open. Buttocks pushed
back, right bust and knees not extending beyond tiptoe. Inhale and go down by
bending your knees, go back while exhaling and pushing on the heels.
3. Push-up (10 reps)
Pumps have many advantages. Keep your elbows tucked in and the shoulders
clear of the neck. Inhale and bend your elbows so that your chest is close to
the ground, exhale and push on your hands to extend your arms. The whole body
must go up and down at the same time. For beginners, in order to facilitate the
exercise, we advise you to do it in an inclined way by pressing on a chair or a
table.
4. Abs bike (10 reps)
The abdominals bike is the exercise for the superficial abdominals most
often practiced. Lie on the floor and take off the upper back, chin slightly
away from the chest. The hands are placed on each side of the head. Bring your
knees over the ground and then move the pedals smoothly.
5. Sit Ups + Twist (5 reps on each side)
Lie on your back, legs outstretched. Place your hands behind your ears,
without crossing your fingers. Exhale and raise the chest towards the ceiling,
take off the shoulders and shoulder blades of the floor. Orient your shoulders
to the side, trying to put your hand on the opposite knee. Inhale and descend
slowly without momentum. Shoulders facing the ceiling.
For best results, perform this set of exercises three times in a row, 3 times a week for 6 weeks.
