20 minutes Bikini Body with 6 easy home exercises



The beach season is approaching. If it is not so difficult to hide the imperfections in clothes, then on the beach it is already not so simple. No matter what beautiful bikini you buy, your slim fit figure will be the best accessory. If you are a lover of sunbathing in the sun and want to end up in all its glory this summer. If you are willing to set aside just 20 minutes a day for homework, then this article is for you.

Principles of Training

We will consider some of the most effective exercises for working out the whole body. Each of them includes whole muscle groups, which allows you to reduce the time of your workout, as well as speed up metabolism.

Each of the exercises presented is performed one after another continuously. All 7 exercises are one circle. As soon as you finish it, let yourself rest for about a minute. Then do the second round. Again, give the body a moment of rest, and transgress to the third.

Depending on your level of training, you can complicate your workout by increasing the number of reps or the number of laps.

Equipment

To perform the exercises given here, you will need: a yoga mat‌ or mat, a chair, comfortable sports shoes.‌

!!!IMPORTANT!!!

The exercises presented here are NOT universal. Therefore, if you have any injuries (especially for the spine and knees), then be sure to consult your doctor.

1. Push-ups

Muscle development:

pectoral, triceps, deltoid muscles, abdominal muscles, quadriceps.

Technique of execution:

On the exhale (by mouth), return to the starting position.

If it’s hard for you to do classic push-ups, you can replace them with push-ups from the knees or, as they are also called, female push-ups

The number of repetitions:
10-25 reps in one round depending on the level of training. If, for example, you can do a maximum of 10 classic push-ups, then starting from the 11th repetition, change the position to push-ups from the knees.

2. Squats

Muscle development:

gluteus maximus, thigh biceps, quadriceps, abdominal muscles, calf, back muscles.

Technique of execution:

As you exhale, return to starting position.

The main mistakes:The number of repetitions:
15-30 squats depending on the level of training. In the absence of injuries, you can jump at the top

3. The bar

Muscle development:

gluteus maximus, quadriceps, calf, abdominal muscles, deltoid muscles, biceps, triceps.

Technique of execution:The main mistakes:The number of repetitions:
30 seconds - 90 seconds depending on the level of training

4. Slopes on one leg

Muscle development:

gluteus maximus, calf, thigh biceps, abdominal muscles, extensors of the back

Technique of execution:

With an exhalation, return to the starting position.


Perform several inclinations on the right foot, and only then change to the left.

The number of repetitions:
20-30 reps on each side depending on the level of training.

5. Plank with simultaneous swing of opposing legs and arms

Muscle development:

gluteus maximus, quadriceps, calf, abdominal muscles, deltoid muscles, biceps, triceps.

Technique of execution:

With a breath, return to the starting position. Then do the same on the other side (raise your right hand and left foot). Change side with each repetition.

The number of repetitions:
10-25 times on each side, depending on the level of training.

6. Gluteus bridge

Muscle development:

gluteus maximus, abdominal muscles, hip biceps.

Technique of execution:

On inspiration, return to the starting position. Do a few repetitions on the right foot, and then switch sides.

If this option is not available to you, then you can simplify it by performing the classic version of the gluteal bridge.

The number of repetitions:
20-40 reps for a classic bridge. 15-30 reps on each side for a bridge on one leg.

7. Back push-ups from the chair

Muscle development:

triceps, anterior bundles of deltas and upper pectoral muscles.

Technique of execution:
The photo may not be visible a bit - you DO NOT sit on the floor, the pelvis is held in the air.

On the exhale, with a powerful push, return to the starting position.

If it is difficult for you to perform this exercise, replace it with a simplified version with bent legs.

The number of repetitions:

10-15 times depending on the level of training

How much can I lose kg per week / month, exercising every day?

Unfortunately, not at all. Exercise will help you strengthen your muscles and speed up your metabolism. But without a calorie-deficit diet, your toned body will simply not be visible behind excess fat. Therefore, your preparation for the summer should take place in the complex: diet + exercise. And no other way.

Can I replace this workout with a regular run?

Yes and no. In any case, running or brisk walking, and indeed any physical activity is better than its complete absence. On the other hand, aerobic exercise carries the risk of acquiring a “skinny fat” figure - this is when you seem to be thin, but the body looks ugly, something hangs there, it sticks out.

In order to look great in a bikini, you must definitely work out all muscle groups. Therefore, strength or functional training - will be the best choice in preparing for the beach season!





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