Post by Deleted on Jul 29, 2016 20:48:25 GMT
I have an hourglass figure, a synched Waist. I didn't always. I thank Torso twists.
I am going to start this challenge tomorrow.
Note: Not suitable for those with disc problems in the thoracic region. Seems ok for those with lumbar or cervical spine issues but take it easy and listen to your body.
What you need: A set of hand weights or Wrist weights (tins of beans I guess if ya have none.
What to do:
* Stand with your feet slightly wider than shoulder width apart. Knees bent in a mini squat position.
* Tighten your core muscles and your bottom muscles.(Don't forget to breathe)
* Start move - with your elbows bent parallel to shoulders. (one on each side obviously) bring one hand/weight out in front of you in a punch π
motion and return to starting position. Repeat on other side.
*(Aim to punch in the middle)
* Once these repetitions are done, return to start position then twist your body to the left side whilst punching your right hand weight to the left. (Your right foot can turn to follow you if needed - i stay feet planted on the floor as I feel the burn more that way but I'm quite flexible)
* Return to full start position after each punch - half heartedly doing it will not give you as good a result.
* Repeat other side.
Biggest thing to remember here is to keep the core tight.. If you do, you WILL feel it and it WILL work.
Kind of like this.. youtu.be/f6FCKflDCdc
But do it to a beat and far more controlled. (I will get another video up tomorrow- says it's too big to attach)
Ideally done to music.. (https://youtu.be/CQP-etYU1ps - this is what I do it to) with a good beat so you can follow the beat.
This works all abdominal muscles and obliques. To make sure you are engaging all muscles, Tighten them and every once in a while re-engage them to ensure full abdominal tightness.
Safety first listen to your body. Those with back issues remain slow and controlled with your movements until you feel comfortable with the moves. Know your body know your pains. (if after day one any one needs an alternative - let me know.
Workout consists of:
8 punches to the front (4 each hand)
8 punches to the sides (4 each hand) alternative sides
8 punches to the front (4 each hand)
2 to the left (return to starting position in between)
2 to the right(return to starting position on between)
8 punches to the front (4 each hand)
8 punches to the sides (4 each hand) alternative sides
4 to the left (return to starting position in between)
4 to the right(return to starting position on between)
8 punches to the front (4 each hand)
8 punches to the sides (4 each hand) alternative sides
Repeat until time is up
Think of it like a dance - looks complicated but once you do it for a day or two it will become second nature
Slow and controlled movements with your stomach muscles tightened is how you start - you can build up speed once you feel comfortable - you should feel the burn from the start of the exercise.
To be done after Squat Challenge
Day 1 1 minute
Day 2 1 minute 10 seconds
Day 3 1 minute 20 seconds
Day 4 Rest
Day 5 1 minute 30 seconds
Day 6 1 minute 40 seconds
Day 7 1 minute 50 seconds
Day 8 Rest
Day 9 2 minutes
Day 10 2 minutes 10 seconds
Day 11 2 minutes 20 seconds
Day 12 Rest
Day 13 2 minutes 30 seconds
Day 14 2 minutes 40 seconds
Day 15 2 minutes 50 seconds
Day 16 Rest
Day 17 3 minutes
Day 18 3 minutes 10 seconds
Day 19 3 minutes 20 seconds
Day 20 Rest
Day 21 3 minutes 30 seconds
Day 22 3 minutes 40 seconds
Day 23 3 minutes 50 seconds
Day 24 Rest
Day 25 4 minutes
Day 26 4 minutes 15 seconds
Day 27 4 minutes 30 seconds
Day 28 Rest
Day 29 4 minutes 45 seconds
Day 30 5 minutes
Set the timer on your phone π±
Goodluck.. Seems so little but it builds nicely - goodluck
It took me 1 minute to complete the set but take it at your own pace. Once you feel the burn, you're doing it right!!!
I am going to start this challenge tomorrow.
Note: Not suitable for those with disc problems in the thoracic region. Seems ok for those with lumbar or cervical spine issues but take it easy and listen to your body.
What you need: A set of hand weights or Wrist weights (tins of beans I guess if ya have none.
What to do:
* Stand with your feet slightly wider than shoulder width apart. Knees bent in a mini squat position.
* Tighten your core muscles and your bottom muscles.(Don't forget to breathe)
* Start move - with your elbows bent parallel to shoulders. (one on each side obviously) bring one hand/weight out in front of you in a punch π
motion and return to starting position. Repeat on other side.
*(Aim to punch in the middle)
* Once these repetitions are done, return to start position then twist your body to the left side whilst punching your right hand weight to the left. (Your right foot can turn to follow you if needed - i stay feet planted on the floor as I feel the burn more that way but I'm quite flexible)
* Return to full start position after each punch - half heartedly doing it will not give you as good a result.
* Repeat other side.
Biggest thing to remember here is to keep the core tight.. If you do, you WILL feel it and it WILL work.
Kind of like this.. youtu.be/f6FCKflDCdc
But do it to a beat and far more controlled. (I will get another video up tomorrow- says it's too big to attach)
Ideally done to music.. (https://youtu.be/CQP-etYU1ps - this is what I do it to) with a good beat so you can follow the beat.
This works all abdominal muscles and obliques. To make sure you are engaging all muscles, Tighten them and every once in a while re-engage them to ensure full abdominal tightness.
Safety first listen to your body. Those with back issues remain slow and controlled with your movements until you feel comfortable with the moves. Know your body know your pains. (if after day one any one needs an alternative - let me know.
Workout consists of:
8 punches to the front (4 each hand)
8 punches to the sides (4 each hand) alternative sides
8 punches to the front (4 each hand)
2 to the left (return to starting position in between)
2 to the right(return to starting position on between)
8 punches to the front (4 each hand)
8 punches to the sides (4 each hand) alternative sides
4 to the left (return to starting position in between)
4 to the right(return to starting position on between)
8 punches to the front (4 each hand)
8 punches to the sides (4 each hand) alternative sides
Repeat until time is up
Think of it like a dance - looks complicated but once you do it for a day or two it will become second nature
Slow and controlled movements with your stomach muscles tightened is how you start - you can build up speed once you feel comfortable - you should feel the burn from the start of the exercise.
To be done after Squat Challenge
Day 1 1 minute
Day 2 1 minute 10 seconds
Day 3 1 minute 20 seconds
Day 4 Rest
Day 5 1 minute 30 seconds
Day 6 1 minute 40 seconds
Day 7 1 minute 50 seconds
Day 8 Rest
Day 9 2 minutes
Day 10 2 minutes 10 seconds
Day 11 2 minutes 20 seconds
Day 12 Rest
Day 13 2 minutes 30 seconds
Day 14 2 minutes 40 seconds
Day 15 2 minutes 50 seconds
Day 16 Rest
Day 17 3 minutes
Day 18 3 minutes 10 seconds
Day 19 3 minutes 20 seconds
Day 20 Rest
Day 21 3 minutes 30 seconds
Day 22 3 minutes 40 seconds
Day 23 3 minutes 50 seconds
Day 24 Rest
Day 25 4 minutes
Day 26 4 minutes 15 seconds
Day 27 4 minutes 30 seconds
Day 28 Rest
Day 29 4 minutes 45 seconds
Day 30 5 minutes
Set the timer on your phone π±
Goodluck.. Seems so little but it builds nicely - goodluck
It took me 1 minute to complete the set but take it at your own pace. Once you feel the burn, you're doing it right!!!