How to reach a good fitness in 60 days
The optimal physical fitness for many is an important thing, especially at certain times of a year when we are shown more, and you suffer for some shortcomings or worse still for something that abounds.
Unfortunately, many have not, for economic reasons or leisure, the opportunity to attend a gym or a sports group. In this guide you will find a simple method to achieve, in 60 days or so, with a weekly commitment of three hours at most, and without any unnecessary expense, in good shape, useful for the aesthetics and above all health.
Make sure you have on hand: Tracksuit, running shoes, a rubber mat at home.
The first thing to do, absolutely, to make sure you do not suffer from particular diseases; it goes to the doctor and undergoes a general visit, specifics you intend to do not too competitive sport. It obtained the certificate from the doctor stating good health, you may begin.
Commit 1 hour a day, for 3 days a week, taking into account that part of the program takes place on the street, so you have to be careful about the times and or to the places less trafficked. In the first week, it will be appropriate to carry out a light run, for about 15 minutes, in a flat area. After 3-4 minutes you will definitely want to stop, but you should not give in completely. This desire will go entirely after 8-10 minutes.
It completed the 15 minutes, stopping gradually reaching home. It got home to start doing stretching for her legs and back. Standing takes your toe with your hand and pulls it gently for 20 seconds in the leg. Then staying with her legs spread, for 30 seconds, push the chest forward, trying to bring your chest toward your knees.
Then, taking off his shoes, put the bead on a high table about 70-80 cm and tap your toe with your hand, pushing forward the bust. Repeat for both feet. Continue with 4 to 20 reps for the abdominal muscles (1 minute of rest between sets and the other).
If you own a transverse bar, accessible from the ground of course, one can cling to his hands and remain a dead weight for 30 seconds, to decompress the spinal discs and stretch every muscle. For this first week, the exercises are over.
During exercise, you should drink plenty of water before and after training (at least 2 liters/day). The next day surely will take over some of the pain, but you should not be afraid; it is normal and means that the body worked.
The second week differs little from the first. You must try to bring the journey time to 20 minutes, always with a light step, but accelerating to 30-40 meters sometimes. To stretching seen previously, add the following motion: standing, push your hands up as much as possible for 20 seconds, stretching also simultaneously the abdomen and lower back area. Abs, at home, will increase to 4 sets of 30 repetitions.
For the following two weeks, to complete the first month, performed the 20-minute race, you must add a few clicks. In a flat area and no car, you will have to perform some stationary speed shots, for 8-10 seconds. Repeat for 4-5 times with 2-minute intervals approx. This exercise serves to increase and strengthen the muscles. The ride home will serve as a cool-down. At home, do the usual stretching and 4 sets of 30 abs.
The second and last month, since the shape will be improved already, having performed 12 min workouts, you must bring the race to 25-30 minutes, and the clicks to 6 repeated. One day a week, preferably in the middle, you will have only 2 repeated shots, but this time uphill. This exercise will serve to strengthen the back of the legs and buttocks.
At home, the usual stretching and only 3 sets of 30 abs. Furthermore, add 3 sets of 10-15 repetitions of push-ups on his arms as seen in the cartoon. The rest between each series is 1 minute. The two months are over. Improvements will notice and will want, surely, to continue to practice
