A 12-Week Plan to Burn Fat and Build Muscle Strength training isn't just for body builders. In fact, it is an effective way to burn fat and build muscle. With this 12-week fitness plan, you will get in shape and feel the following benefits of strength training: More lean muscle mass Improved cardiovascular function Better mood Decreased stress Less anxiety Improved bone density Enhanced joint mobility Sample Exercise: Knee Scratcher Muscles Used: Hip Flexors, Rectus Abdominis, Spinal Erectors This exercise combines core strength, hip balance, and stability in one movement. This is an anti-rotational exercise. When performed properly, it increases strength and stability in order to prevent rotation. The exercise also emphasizes hip mobility and stability. Instructions: 1. Begin in a Full Plank position with your feet together. Make sure your hands are directly under your shoulders. 2. Brace your core and bend your left knee, driving it up to your left elbow. Touch your knee to your elbow and pause. 3. Slowly slide your knee down your left arm to your wrist. 4. Lift your knee back up to touch your left elbow. 5. Return your left leg to starting position, and repeat on the other side. Tips: Keep your elbows fully extended. Form a straight line from the back of your shoulders to your heels throughout exercise.
✔ Author(s): Jay Cardiello
✔ Title: Bodyweight Strength Training: 12 Weeks to Build Muscle and Burn Fat
✔ Rating : 4.6 out of 5 base on (330 reviews)
✔ ISBN-10: 1623158591
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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