ינהאַלט
One of the most popular fitness coach Brett Hebel has created a super-complex, for which you need only 20 minutes a day! Now any excuse about lack of time for sport just stops working. A three-step program will help you quickly and effectively get rid of excess weight and problem areas.
Description of the program the 20 Minute Body
Brett Hebel gained popularity after the release of RevAbs program, and his participation in one of the seasons of The Biggest Loser as a trainer. He is an expert in capoeira, a Brazilian art that combines elements of martial arts, dance and acrobatics. In 2014, Brett produces another effective system for weight loss: 20 Minute Body. The motto of the program is very simple: “20 minutes for 20 days – 20 inches”. You can lose weight, accelerate metabolism, strengthen muscles and shape a beautiful figure.
Ruthless Steve Reference: 20-minute workout for the whole body
The 20 Minute Body program consists of 13 different exercises that give faster and better result. Excluding the hitch and workout training lasts only 20 minutes:
- 30hi – 30lo (Phase 1, Phase 2, Phase 3). Interval cardio workout: 30 seconds of intensive exercise, 30 seconds rest.
- Primal Movements. The complex of power exercises for all muscle groups with dumbbells.
- Hiit man (פאַסע 2, פאַסע 3). Interval training in which strength exercises are alternated with cardiovascular exercises.
- The 4×4 (פאַסע 1, פאַסע 2). Relaxed training for body muscles and buttocks.
- The Pyramid. Workout with cardio and strength exercises with gradually increasing intensity.
- Cardio Capoiera. Interval cardio training with elements of capoeira.
- Bps Booty & Abs. A quarter of the abdomen and buttocks: crunches, bridge, leg lifts for the lower press, leg lifts on hands and knees to buttocks.
- Bps Chest & Abs. The period for breast and body muscles: side plank, pushups, breeding dumbbells lying, twisting.
- Stretch & Recovery. Stretching of all muscles, exercises for flexibility. Lasts 10 minutes.
Workout divided into 3-4 rounds. Each round includes several exercises and these rounds are repeated throughout the 20-minute period. In fact you are doing intense circuit training. In the last round you are waiting for complicated modifications of the exercises. Classes built on the principle of high intensity interval training and include functional, aerobic and strength exercises as well as exercises to strengthen the body muscles. Also Brett Hebel have not forgotten about capoeira, including the complex training based on it.
The program consists of three stages with increasing difficulty. Each stage lasts 3 weeks, so the whole entire course can be completed in 9 weeks (2 months). The duration of all workouts less than an hour with warm-up and hitch. Classes need to perform according to the prepared training calendar, where properly painted with the right video. Brett promises that his approach minimizes the risk of injury, and also helps to avoid sore muscles after exercise. However, you should not trust it 100%: vysokogornyy exercises used in the program, can be traumatic.
For classes you will need a Mat and dumbbells, additionally you can use the expander. The program is not suitable for beginners, training is available for level of training above the average. If you are looking for a similar analog for beginners, look at the program: 20 Day Fix with Autumn Calabrese.
די פּראָס און קאָנס פון דעם פּראָגראַם
פּראָס:
1. The alternation of power and aerobic exercise and interval principle class will help you burn fat, improve the relief of the body and get rid of excess weight.
2. 20 Minute Body is a complex training for 2 months, with ready-made lesson plan. This approach to fitness is convenient, understandable and effective.
3. After blasting interval training your metabolism will work to the limit, even in a period of rest. You’ll burn calories for hours after class.
4. Brett Hebel tried to build a workout so that you can avoid injuries and muscle pain after workouts. This is very important as these two factors very often provoke people to leave fitness classes.
5. Every three weeks you will increase the complexity of the trainingthat will help you avoid plateaus and regularly make progress.
6. Training lasts only 20 minutes excluding warm-up and cool-down. Video made very easy to use and understand: there is a countdown of individual exercises and whole rounds.
7. Additional equipment can get by with just dumbbells and a Mat.
קאָנס:
1. Brett offers a high-intensity shock loading, so the program shows only the healthy and hardy people.
2. Classes can seem a bit monotonous: due to repeated rounds you will perform a total of 5-7 different exercises for a single program.
Review of the program, 20 מינוט גוף Brett Hebela:
פֿאַר יענע וואס ווי complete a program, course, 20 Minute Body from Brett Hebela fit perfectly. You will be engaged in only 20 minutes a day, and in return receive a beautiful figure, toned muscles and a healthy body.
לייענען אויך: בעסטער בעסטער פולשטענדיק מגילה פֿאַר אַוואַנסירטע סטודענטן.