Lose weight in week
best weight loss program only 8 minutes a day
Bye-bye ram ollas orange skin and muscles! With 7 different programs 8 minutes each, without equipment, we tackle each day to an area of the body. A bit of effort and a small dose of attendance for maximum results.
Thursday: Special lower body
1 min walk there.1 min jumping jack. Standing jump successively, arms and legs spread and arms and legs tight without stopping.
1 min side jumps. Feet together or slightly apart, jump from left to right and from right to left.
1 min walk there.
1 min jumping jack. Standing jump away alternately arms and legs, then arms and legs tight, without stopping.
1 min jumps in the air. Feet together or slightly apart, jump as high as possible. To do 20 times.
1 min of leg curls. Stand with your back straight, arms extended horizontally in front of you, feet apart shoulder width, bend the knees to slowly lower the buttocks as if you wanted to sit. Keep your torso straight throughout the exercise. Stop when your thighs are almost parallel to the floor, hold the position for a few seconds, then ascend slowly.
1 min walk there.
Friday: Special cardio
1 min walk there.1 min jumping jack. Standing jump away alternately arms and legs, then arms and legs tight, without stopping.
1 min squats. Stand with your back straight, arms straight, feet apart to shoulder width, bend your knees to slowly lower the buttocks as if you wanted to sit. Stop when your thighs are almost parallel to the floor, hold the position for a few seconds, then reassemble.
1 min jumps in the air. Feet together or slightly apart, jump as high as possible. To do 20 times.
4 min walk power. Walk 1 min rapid speed, then 1 min at normal speed, 2 times. On or not, according to your possibilities.
Saturday: special back
2 min self-stretching. Sit on a stool, leaning against a wall. Stretch back inhaling through the nose, as if you withstand the weight of an object placed on your head. Exhale through the mouth, taking in the belly as if to touch navel and spine. Repeat 10 times.3 min lumbar extensions. Lie on your stomach, legs straight, hands on his forehead. Raise your upper body and legs of 10-15 cm. Hold for 10 seconds and back down. Collect 30 seconds before repeating.
1 min winding of the column. Lie on your back, place your arms along the body, legs bent up, thighs against the chest. Wrap the spine gradually lifting the lower back (as a back somersault) to bring the knees from both sides of the head. Hold 30 to 45 sec and return.
2 min round back. Lie on your back, one knee in each hand and chin tucked. Breathe without moving. Upon expiration, your knees closer to your chest. Inhale again by delivering knees to the starting position. Repeat 5 times.
Sunday: Special thin waist
2 min pendulum. Knees, back straight and arms along the body, a 75cl bottle in each hand down the right hand along the thigh to knee without arching and reassemble. Do the same on the other side. Repeat 25 times on each side.2 min elbow-knee. Standing with arms at your sides, feet width apart basin. Place the left hand to the size of the look and secure a point far ahead. Walk down the right elbow while riding the left knee diagonally to make them feel, and return to the starting position. 3 sets of 10 on each side.
1 min Brazilian movement. Standing, stand straight and bend your knees slightly. Abs tight and back straight, tilt, smooth, your pelvis forward by contracting your glutes by the strong pressure of a second, and then bring it back to back and repeat 20-30 times.
3 min boxing. Stand with legs slightly bent, back straight and abdomen contracted, give punches in front of you crossing quickly: right fist to the left and left to right. Perform non-stop movement during 1 min 15, rest 30 seconds and repeat 15 1 min.
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