15 minutes a day within 3 weeks – and your figure in a full order!

Judging by the American websites and luster, this technique now one of the most popular. And it is explainable. Always is not enough for fitness time, money, conditions … And here it is offered to create a slim figure, spending for it only 15 minutes a day. Time has come and to us to learn about this wonderful method.

The author of this method is a trainer Dolvett Dolvett Quince.


Recently it gained great popularity thanks to a TV show of The Biggest Loser on NBC channel. But it is only top of an iceberg of its fitness progress. Queens – the author of several books, the personal trainer of celebrities, and still the careful husband and the father, quite recently they with the wife adopted the kid by the name of Isaiah.


But we will return to a new method of Queens. It called it "30-1". It is a training of high intensity. And at once several good news to you. First, occupations will take only 15 minutes a day. Secondly, you will be able to do exercises anywhere because in them exercise machines, equipment, devices are not used. Everything that is required to training dl, - at you already is: a body weight and desire to lose weight.

The method is relevant in winter time, isn't that so? Now we have few opportunities for occupations on air, walks and jogs. We is valid more move in the summer because on the street warmly and there are many places where to spend time. And in the winter, being locked in sinks of the cozy apartments, we and have no place to leave. Moreover and it is cold for walks. Generally, if you want to begin to grow thin in the winter – method 30-1 can become irreplaceable.

But there are enough backgrounds. Let's begin to be engaged.

30-1

The idea of a method is simple: to do 30 repetitions of key exercises with 1 minute of rest between them. The author of a technique considers that minute is quite enough for restoration of forces. And 30 repetitions have to be carried out in very intensive rhythm.

Here sequence of exercises and correctness of their performance:

1) 30 squats.
Put legs a little more widely than shoulders. Squatting, you aspire that knees did not overstep the bounds of socks. That is, the basin has to go back and down, but not down. And 90 degrees are enough to bend knees at an angle.


2) 1 minute of rest.

3) 30 push-ups.
Lay down on a floor on a stomach. Bend hands in elbows and place palms on a floor directly under shoulders. Tighten socks of legs on yourself to lean against a floor. And after that raise a body by means of work of hands (bicepses, tricepses, a humeral belt). After – again fall by a floor, touching by a rug breast.


4) 1 minute of rest.

5) 30 full push-ups.
Full push-up it is possible to call exercise at which the athlete begins push-ups without lying on a floor, and from vertical position. In the people this exercise is called sometimes "frog". At first – a standing position with legs at shoulder length. Then – squat. Afterwards – in the provision "level" (an emphasis hands in a floor and emission of legs). Further – 1 push-up. And return to a standing position. More intensive option – return to a standing position and a jump up. Very intensive stage of all training! To try to repeat 30 times.


6) 1 minute of rest.

7) 30 exercises on a press.
Lay down on a floor on a back. Legs together, bend in knees approximately by 90 degrees. Hands – under the head. Lift the top part of a trunk, following a chin. You have to feel how the press works.


8) 1 minute of rest.

9) 30 push-ups from a bench.
The chair, edge of a bench or bed is necessary. Sit down on an edge of a chair, set aside feet far away from a chair. Lean on hands and transfer a basin down. Then bring up yourself back, leaning only on hands.


10) 1 minute of rest.

Councils for those who decided to follow method 30-1

• You can begin with the most available regularity of trainings – to do occupations 15 minutes 2 times a week. You will see the first results in 3 weeks: muscles will be stronger, a body – more elastic.
• If there is strong desire not only to strengthen muscles, but also to lose weight, do a 15-minute training of 5-6 times a week (with one or two days off). Then in 3 weeks you will be able not to see only elastic muscles, but also to try on clothes on the half-size or is one size less.
• Do not skip class. The regularity plays a large role. Eventually, 15 minutes are not that time on which it is necessary to save.
• It is important correct to do all exercises not to get stretchings and microinjuries. Therefore look in YouTube of video where trainers describe how it is correct to carry out exercises. And, of course, it is necessary to warm up a little before practising.

All of progress in development of a new method!