Sometimes we need to prepare our body for an event in a short time, not even a month, but in just a week. Naturally, during this time we will not have time to gain twenty kilograms of mass. But we can correct the imperfections in our body and tone the muscles. In a week it is quite possible if you adhere to a few simple rules.
It is necessary
subscription to the gym
Instructions
Step 1
Use strength machines in the gym. They do not require special knowledge of technology, and at the same time they are quite capable of giving your muscles the load sufficient to stimulate their growth and tone. Label effective reps with five. Do the exercises at the optimal weight until you can do five effective reps.
Step 2
Pump up the press. In order to prepare your body in a week, you need to work out the upper and lower abs, as well as the lateral abdominal muscles every day. Work your abs until you can do six full reps.
Step 3
Work your shoulders with dumbbells and a barbell day after day. You must use the weights that are maximum for you in order to achieve results in such a short time. In order to develop your shoulders, use one exercise for the front, back and side deltas, but give your best in each of them.
Step 4
Use a treadmill at the beginning and end of your workout, and limit your calorie intake in order to lose weight and make your abs and whole body more visible. Keep track of what time you eat - the latest meal should be at six o'clock in the evening. Don't eat two hours before and two hours after the gym.
Step 5
Due to dietary restrictions and so much aerobic exercise, you may feel that you are lacking in emotional and physical strength. To fix this, use guarana extract, available from sports nutrition stores. Use it once per workout, and first consult with your doctor about contraindications.
