AiSport

How to gain muscles easily in 21 day

7 minutes a day to get your body in shape in 21 day
We recommend just a few fitness exercises and 7 minutes of your time to pump up your body in just 21 days. Why 7-minute training?
A 7-minute workout helps burn more calories, unlike classes that are performed in a calm rhythm and with long breaks.
They help develop endurance, tone the entire body, as different muscle groups participate in them.

Small, intense loads are best suited for those who want to lose weight quickly or for those who want to develop a habit of training and tighten their body.
After their execution, excessive consumption of oxygen begins, thanks to which the fat layer is burned faster, and the weight loss process depends on this.
1.Squatting
A great fitness exercise that will make your legs slim and attractive, tighten your buttocks and strengthen your back.

2. Lunges when walking
This fitness exercise will not only strengthen the muscles of the legs and buttocks, but also improve the work of the heart. This is a variation of lunges, where returning to the initial position, we do not stop, but supposedly "keep going", making forward lunges with different legs in turn.
3. Lunges
This exercise has a good effect on the back of the thighs, stretches the muscles and makes the skin elastic and tight.
4.Deadlift This exercise shocks two muscle groups at the same time - legs and back. Helps to increase muscle mass and strength, as well as personal weight - this is necessary for working with large working weights.

5.Plank
The plank on the elbows is an exercise for the main muscle groups, which consists in holding a position similar to a push-up for a long time. It pumps the muscles of the core, back, arms and legs well. The plank stretches the shoulders, shoulder blades, collarbones, biceps, feet and toes. The side bar also helps to work out the oblique muscles of the abdomen. The plank has a significant effect on your nervous system. Stretching all muscle groups, the plank reduces stress and tension in the body.