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Tuesday, 24 May 2016

4 Minutes, 28 days – A New Body





4 Minutes, 28 days – A New Body

how-to-plank-exercise

The title of this post may seem simple, but it is not ! It was built upon the approval of thousands of people worldwide.


And many of these people are our readers who have seen this method here, they trusted, and they did have resulted a sturdier body and a fully defined abdomen. This method, also known as “Plank challenge” was designed to last only four weeks. The good thing is that your level of difficulty increases gradually with the sequence of training days. On the first day, it is only 20 seconds and the goal is progressing day by day achieve four minutes without interruption. As muscle strength increase in the final phase, the body will be more resistant.


See below the 1st practice time after 28 days:

DAY 1 – 20 seconds

Day 2 – 20 seconds

Day 3 – 30 seconds

Day 4 – 30 seconds

Day 5 – 40 seconds

Day 6 – Rest

Daily 7 – 45 seconds

Day 8 – 45 seconds

Day 9 – 60 seconds

Day 10 – 60 seconds

Day 11 – 60 seconds

Day 12 – 90 seconds

Day 13 – Rest

was 14-90 seconds

Day 15 – 90 seconds

16th – 120/2

17th – 120/2

18 – 150 seconds

Day 19 – Rest

Day 20-150 seconds

Day 21 – 150 seconds

Day 22 – 180 seconds

23 – 180 seconds

24 – 210/2

25 – rest

26 – 210/2

27 – 240 seconds

28 – more than 240 seconds and remain in position as much as possible.

Important!

They can not do this challenge people with serious health problems and column deviations.

Hypertensive heart disease also should not practice it.


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