Great exercise: 4 minutes a day - the result is less than a month!

Have you tried to radically change your body? This can be done in just 4 minutes a day. Perhaps you think these are fairy tales. Nevertheless, if you have enough strength and patience to do the bar daily, you will improve your figure, you will feel a significant increase in strength and vigor. And all this in less than a month.

Although the bar does not give instant results, it slowly but surely leads to victory!

All you have to do is make the bar for 4 weeks. It should start with just 20 seconds. Easy, isn't it? By the end of the month you will be able to keep the bar for more than 4 minutes.

Here is an exercise plan:

  • 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 seconds.
  • Day 17 - 120 seconds.
  • 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 seconds.
  • Day 25 - Rest.
  • Day 26 - 210 seconds.
  • Day 27 - 240 seconds.
  • Day 28 - As you can!

How to make the bar?

When performing this exercise, it is very important to take the correct position. See how it should look.

  • Feet should be together.
  • Legs need to be kept in a straight position, in a tense state.
  • During the exercise, the buttocks should be tense.
  • Keep your spine straight. Do not bend the waist and do not round.
  • The belly in itself and tucked to the ribs.
  • The elbows do not put an excessive load on the shoulders and therefore are placed in the same vertical with the shoulder joints.
  • Breathing should be calm and even.