100 дневный воркаут / 100-Day Workout: 100 дневный воркаут — первые 30 дней

The first 33 days of the 100 days Workout, please, perform daily set of 4 exercises:

1. 10 sit-ups

2. 5-3 Pull-ups

3. 10 sit-ups

4. 10 push-ups

zlataz 24.02.13 в 01:58

Further recommendations:


1. Perform four exercises in a row one after the other, without rest - is one round.

2. Men do 5 laps, women can start with 2-3

zlataz 24.02.13 в 01:59

3. In order not to be distracted by counting laps, lay next five or more markers, or other things, and put marker to the side after each lap. This way you do not have to remember how many laps you have done and how many are left. Believe me, soon you will appreciate the advice!

4. Between the circles rest for about 30 seconds, calmly walking around the room, backyard, or trail ... and restore breathing.

zlataz 24.02.13 в 02:03

5. The most important is that you have to carefully select the number of repetitions for each exercise for yourself based on your ability, but you want to keep at least about 80% intensity. That is, if I can do 12 push-ups, it means, I have to do about 10 repetitions for first time. I the second round, I will be able to re-do about 10 repetitions. And then the 3rd, etc. I mean, I always leave a small margin of strength in the muscles.

zlataz 24.02.13 в 02:04

6. Remember, training schemes should be simple. This is necessary for our body and our mind. Ambitious goals and significant results can be achieved by regularity, persistence and cycling.

7. The effectiveness of this program is in increasing intensity of training gradually. Due to the fact that the number of sets gradually increasing, and they are performed with smooth yet powerful force not to failure, muscles workout much harder than the abandoned training.

zlataz 24.02.13 в 02:03