Skip to main content

Get ready for the 30 day Bikini-Body-Challenge!

From slimming you have the muzzle full and still want to look crisp in the bikini? We have THE solution for you!


Only spindeldürr is not enough to feel well. No matter what size you have, can look crisp all. Above all, a little sporting activity brings us so completely forward. So get on the mat and off you go!
This challenge brings out your most beautiful self and leaves you with a bit of sweating. This is not only taut but also happy. We will first explain how the exercises work. In the plan to print (below) you will learn how much you have to spend on it daily. Have fun!

1. Burpees for the whole body

Hated by the one, the other hot-beloved - Burpees, the whole body training in a practice course. They are incredibly exhausting, but also effective and so wonderfully variable.
This is the beginners' variant:
you are straight, stretch your arms over your head and make a small stretch. After the landing, you get into the support, then comes back up again and makes the stretch again - a Burpee is already done. Try to carry out this sequence as smoothly as possible one after the other. 
Repeat the exercise as often as stated in the challenge.
For advanced players: you'll be the same as the beginner to the support, but you're still building a recline.
Not a big challenge? Just do it 15 times per week, at least three times a week, and try to improve by 5 reps every week.Not a big challenge? Then do simply by desire and mood at least three times per week 15 reps and try yourself to increase by 5 reps every week.

2. Loss steps for thighs and buttocks

An equally effective exercise for your perfect postures are lunging. This is where your thighs are trained at the same time.
Stops strengthen the Po and thighs.© iStock
You are upright and your upper body is tense. With the right leg you make a big step forward. Bend your knee in a right angle and go down at the same time with your left knee. Keep the balance. Come up again and change the leg. Here, too, you can install a small bouncer when changing the legs.You are upright and your upper body is tense. With the right leg you make a big step forward. Prevents your knees at a right angle and goes the same with your left knee pretty deep. Keep the balance. Come up again and change the leg. Here, too, you can install a small bouncer when changing the legs.
Starts on day 1 with 10 lunges and increases the number five times a week by 2 to 5 repetitions per leg. In the ideal case, you will get 50 reps per leg on the 23rd day. (A further increase is not absolutely necessary, who can and may, with further repetitions after.)

3. Bicycle crunches for the belly

Here's how:
Lay down on your back, tighten your stomach tightly. Lift your legs off the floor. Always twist one leg alternately, so that the calf is parallel to the ground. Put the fingertips on the back of the head and then alternately bring together the right elbow and the left knee, as well as the left elbow and the right knee. Caution: Do not forget to breathe and do not make a hollow cross. 
Repeat the exercise as often as stated in the challenge.
Bicycle Crunch© iStock
Variant for beginners: Place the lower leg on the ground.
It also goes without challenge: 3 times 15 reps per page

4. Triceps Dips for tight arms

Triceps Dips for tight arms© iStock
Here's how:
Sit down on a chair, close to the seat. Put your hands straight under your shoulders on the chair, almost under the buttocks, and embrace the edge of the chair. Your arms are stretched. Now slide with your butt from the bench. Your legs are angled, so your feet have a good level. Slowly wave your arms so your po goes further and further towards the ground. Make sure your back stays straight and you do not help with the legs.

Comments

Post a Comment

Popular posts from this blog

For beautiful tight legs: The 30 day leg challenge!

Let it burn: With this challenge, every day becomes a leg-day! As soon as the temperatures become summery again and the short pants season is up, the legs move back into the field of view. It means being prepared. Plays with our 30 day leg challenge and tightens your legs. Jumping squats for thighs and buttocks Squats, to German squats, are the absolute must-do for tight thighs and a crispy butt. Obviously, such an exercise must not be missed in a leg challenge, so we have picked out a super-effective variant in which the calves are also addressed. Here's how: Just get up, your feet are about shoulder-width apart. In order to spare your back and keep your upper body in good shape, your belly is taut. Lower your buttocks backwards as if you were going to sit down. Then you jump to the top. You can help with the arms and get some momentum (be careful not to bother your head). If this is too strenuous, or who has knee problems, shoul...
Post a Comment
Read more

Danger of confounding: wild garlic from lily of the valley, autumn and other plants

From the beginning of March to the end of May is finally bearish time. The joy of the fresh greenery and the accompanying delicious dishes is great. However, the risk of confusion with other toxic plant species is always present. Since most of these plants grow at the same time as wild garlic, are poisonous, or can even be fatal, you should be very safe in the determination. Bear the garlic correctly First and foremost, an important basic rule when collecting wild plants: determine the plants outside on the spot ! Once you have collected all the leaves in the basket, it is much more difficult to distinguish the plants from certain characteristics such as stalk form. The most important distinguishing feature between wild garlic and the other plant species is the strong and unique smell of garlic , which emanates when a leaf is rubbed between the fingers. If the leaves do not emit this intense, garlic-like odor, it is not a wild garlic. But be careful : If you have already rubbed some l...
Post a Comment
Read more

With this trick, you can find lost things again in no time

Remember the moment before the loss Go to structure the paths you have just gone. Where were you last? If the object has been lost for some time, then you have to think about the corner and not only look at the surroundings superficially. So: try to reconstruct the moment of the loss and thus also the place.
Post a Comment
Read more