(VIDEO) DO THIS 4 MINUTES PER DAY, AFTER 28 DAYS YOU WILL NOT RECOGNIZE YOUR BODY!

One of the most effective and most popular exercises around the world. It affects the abs, but also the muscles of the entire body. Always give it 5 minutes a day and you will be surprised by the results.

The Plank Challenge must be completed in four weeks. At first, you simply start out in the plank position for 20 seconds. Easy, right? Slowly, you build up your stamina until you are planking for four minutes during the final days. Follow this plan:

Note: It is one of the most powerful workouts to define the muscles of the buttocks, arms and legs. It melts fat deposits and strengthens internal and external muscles of the back and abdomen.

See the video below:

See below the 1st practice time after 28 days:

DAY 1 – 20 seconds

Day 2 – 20 seconds

Day 3 – 30 seconds

Day 4 – 30 seconds

Day 5 – 40 seconds

Day 6 – Rest

Day 7 – 45 seconds

Day 8 – 45 seconds

Day 9 – 60 seconds

Day 10 – 60 seconds

Day 11 – 60 seconds

Day 12 – 90 seconds

Day 13 – Rest

Day 14 – 90 seconds

Day 15 – 90 seconds

Day 16 – 120/2

Day 17 – 120/2

Day 18 – 150 seconds

Day 19 – Rest

Day 20-150 seconds

Day 21 – 150 seconds

Day 22 – 180 seconds

Day 23 – 180 seconds

Day 24 – 210/2

Day 25 – rest

Day 26 – 210/2

Day 27 – 240 seconds

Day 28 – more than 240 seconds and remain in position as much as possible.

Planking actually gives your full body a workout. The muscles you use to maintain the position are located in various parts of your body.

Note: They can not do this challenge people with serious health problems and column deviations.

Hypertensive heart disease also should not practice it.

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