Summer is still far away, but as soon as you start exercising to be in shape for the beach period, the better. If you hate the gym or you have no time or opportunity to go there, you can well run from home. The 30-day and squats challenge, created and certified by the trainer and Instagram star Anna Victoria will change your back and maybe your life. There are 7 exercises in total that we will bring you below to understand how to do it.
squat
Make squats as usual by opening your legs and sitting as if you are sitting in a chair. When your thighs are parallel to the earth, get up again.
Pulsed Squat
Even this exercise is just as above when your thighs are aligned with the ground, making some minor ups and downs. Then go back to the initial position.
Squat with bouncing
Make squats as usual by opening your legs and sitting as if you are sitting in a chair. As soon as you get up, get off.
Squat sumo + lift in the toes
Open your feet approximately one meter apart from each other. Sit as if you sit in a chair and when the thighs are parallel to the ground, get up on your toes.
Squat with a lying leg
Make squats as usual by opening your legs and sitting as if you are sitting in a chair. Hold the whole weight on your left foot, and stretch the right as in the picture below. Make the number specified at the end of the item and repeat with the other foot.
Squat sideways
Open your feet about a meter or less, weigh just one foot holding the other fixed on the ground. Return to the initial position and continue to make the specified number. Repeat with the other leg.
Squat tight
Make squats as usual but keeping your feet close to each other.
Below you define the number of squats each week and how many times you should repeat. Be sure to take a break of 15 to 30 seconds between exercises and take a day off every 6 days.
Java1: 15 exercises of each type by repeating 5 times
Java2: 30 exercises of each type by repeating 4 times
Java3: 20 exercises of each type by repeating 7 times
Java4: 30 exercises of each type by repeating 6 times
Java5: 25 exercises of each type by repeating 8 times
Source: Cosmopolitan
