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  • Transform Your Body In Just 4 Weeks With These 5 Simple Exercises

  • Being fit is no easy task.

  • It takes determination, motivation, willpower and resilience.

  • One of the hardest parts of living and maintaining a healthy lifestyle is taking that first step

  • and getting started.

  • Once you cross that hurdle, you've accomplished something that most people don't have the

  • willpower or determination to do.

  • And once you start, the results come.

  • When you start seeing results, it's almost impossible to quit.

  • Before we begin this video, don't forget to subscribe to our channel for more daily

  • tips like this and turn on notifications so you never miss our new videos!

  • It doesn't take much to get started.

  • For beginners, the most important thing is firstly making sure that your diet is in check.

  • Like they say, abs are built in the kitchenso if you want to get fit you have to start with

  • your diet.

  • Once your diet is in order, the next step is to perfect your workout routine.

  • If you have been trying to live a healthier lifestyle or want to exercise more but don't

  • really know where or how to start, these 5 exercises are perfect for any beginner who

  • is looking to make a positive change to their lifestyle in just four short weeks.

  • Keep in mind that these exercises all require perfect form to prevent injury.

  • If you're confused about any of the exercises or have trouble performing them, consult with

  • a professional before going any further.

  • Now, keep watching for 5 simple exercise that will transform your body in weeks!

  • 1.

  • The Plank: The plank is a core exercise which strengthens your abdominal area, shoulders

  • and back.

  • It is one of the most important exercises you can do because it strengthens your core

  • and helps with posture.

  • It also helps to reduce or prevent back pain and improves your balance.

  • A strong core will improve your overall performance and also help with the overall daily tasks

  • you perform every day.

  • By working out your core, you strengthen your entire body and also protect your body from

  • undue injury.

  • The plank also helps strengthen and develop your abs.

  • To perform a plank, get down on the floor into a push-up position.

  • Bend your elbows 90 degrees and rest your weight on your forearms.

  • Make sure that your elbows are directly underneath your shoulders.

  • Also make sure that your body is in a straight line.

  • Engage your core (try sucking your stomach in towards your spine), and hold it.

  • For beginners, try holding the pose for 30 seconds and gradually work your way up as

  • you progress.

  • 2.

  • The Push-Up: Push-ups are one of the oldest and most important exercises in the book.

  • They work as a full-body exercise and build strength in your forearms, chest, shoulders,

  • back, abs and legs.

  • They also engage your core and increase your strength.

  • Push-ups are a compound exercise, which means that it targets multiple muscles at the same

  • time.

  • What's so great about push-ups is that, like planks, you don't need any fancy exercise

  • equipment to do it.

  • You can do it at home, outside, or anywhere you please.

  • To do a push-up, place your hands on the ground directly beneath your shoulders.

  • Tighten your core and make sure that your entire body is straight.

  • Keeping your back flat and straight, lower your body towards the floor.

  • Keep your core nice and tight, exhale, and push yourself back up.

  • Make sure that your entire body remains in a perfectly straight line while completing

  • the movement.

  • Are you familiar with any of the exercise in this video so far?

  • Keep watching for some even more useful exercises that will help get you in shape in just weeks!

  • 3.

  • The Squat: The Squat is another compound movement which effectively works multiple muscles in

  • your body.

  • It is one of the essential exercises to strengthen your core, your legs (quadriceps, hamstrings,

  • calves, and glutes), hips, and your back.

  • Squats are a staple exercise in increasing your lower body strength.

  • They also stimulate muscle growth, strengthen your joints, and even improve your balance.

  • Squats also engage your core and lower back while improving your posture at the same time.

  • To perform a squat, stand facing forward with your chest up and your feet shoulder-width

  • apart.

  • Bend your knees and push your butt back as if you are sitting down in an invisible chair.

  • Keep your head up and allow your back to arch ever so slightly (make sure you don't let

  • it round).

  • Lower yourself down until your thighs are parallel to the floor (or as parallel as you

  • can go).

  • Make sure you are pressing your weight onto your heels, and then push through your heels

  • to go back up into the starting position.

  • Start by just using your own body weight, and as you improve you can progress into adding

  • more weight to your squat.

  • The squat is one of the most important and useful compound exercise.

  • It primarily trains the muscles in your thighs, hips, glutes, quadriceps, and hamstrings.

  • If you are trying out squats for the first time, you should make sure you are using the

  • proper form.

  • Consider speaking to a personal trainer for help in getting the form right.

  • Bad form can lead to injuries which could affect your progress in the gym.

  • 4.

  • The Bird Dog: Like the plank, the bird dog works your core as well as your lower back,

  • and helps to improve your overall balance.

  • The bird dog will also strengthen your back, especially your lumbar spine.

  • It is beneficial in strengthening your core and your stabilizer muscles.

  • To perform a bird dog, get on the floor on all fours.

  • Keeping your core tight and your spine and neck neutral, look towards the floor.

  • Your knees should be directly beneath your hips and your wrists beneath your shoulders.

  • Slowly extend your left leg up until it is parallel to the floor.

  • Do not lift your leg above the height of your hip.

  • Once you do this, slowly lift your right arm, keeping it straight and parallel to the floor.

  • Hold the position for a few seconds, and then bring your leg and arm down.

  • Switch to the opposite arm and leg, and repeat.

  • The bird dog targets the erector spinae muscle.

  • This muscle extends the length of a person's spine and is responsible for the flexing,

  • extending, and rotating of the spine.

  • This exercise also works out the gluteus maximus muscles as well as the trapezius muscles in

  • the upper back and the deltoids of the shoulder.

  • 5.

  • The Glute Bridge: The glute bridge is an exercise which primarily targets your glutes, but it

  • also targets your core as well as your hips and is a key exercise in preventing lower

  • back pain.

  • You don't have to use any equipment for this exercise so you can do it anywhere you

  • please, even in the comfort of your own living room.

  • If you have a desk job and don't move around enough, or if you suffer from frequent lower

  • back pain, this exercise will strengthen your lower back and also improve your hip mobility.

  • Start by laying down on the floor face up.

  • Bend your knees and keep your feet flat on the ground.

  • Your arms should be to your sides with the palms facing down.

  • Slowly lift your hips up and away from the ground.

  • You should stop when your knees, hips and shoulders are in a perfectly straight line.

  • Squeeze your glutes hard and tighten your core.

  • Hold the position for a few seconds and go back down.

  • Not only does the glute bridge tone and work out the glute muscles, but it also works out

  • your core as well as hamstrings and adductors.

  • Advanced variations of this exercise work the hip flexors, obliques, and quads.

  • Remember that a healthy body and great overall physique take months and even years of determination

  • and hard work to achieve.

  • Give yourself a head start by trying these exercises for 4 weeks and see how your strength

  • and your body improve.

  • Once that is done, you are ready to take the next step in your fitness journey.

  • You should also always make sure that you receive professional medical advice from your

  • doctor before starting out any new exercise regimen.

  • In addition to this, you should also incorporate healthy eating into your lifestyle.

  • A good exercise regimen and diet will help improve your overall mental and physical health.

  • If you have any underlying health conditions or injuries, be sure to talk to a doctor to

  • find out what exercises are the safest for you to perform.

  • And remember, consistency is key!

  • You won't see results right away, but if you maintain a consistent workout routine

  • (combined with healthy eating), you will start to notice gradual changes in your physique

  • as well as your overall health.

  • What are some other exercises or activities that you do to stay fit and keep healthy?

  • Let us know in the comments section below!

  • Enjoyed this video?

  • Hit the like button and subscribe to our channel for more videos like this!

  • Thanks for watching!

Transform Your Body In Just 4 Weeks With These 5 Simple Exercises

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5種運動,只需4周就能改變你的身體。 (5 Exercises That Will Transform Your Body In Just 4 Weeks)

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    Allen 發佈於 2021 年 01 月 14 日
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