{"id":1331,"date":"2017-06-03T02:31:05","date_gmt":"2017-06-03T02:31:05","guid":{"rendered":"http:\/\/naturalcureshouse.com\/?p=1331"},"modified":"2017-06-03T02:31:05","modified_gmt":"2017-06-03T02:31:05","slug":"one-exercise-four-minutes-28-days-new-body","status":"publish","type":"post","link":"https:\/\/mrhealthyalternative.com\/?p=1331","title":{"rendered":"One Exercise, Four Minutes, 28 Days, New Body"},"content":{"rendered":"<div class=\"63d509947b33dea96ed9a09b2482b63d\" data-index=\"1\" style=\"float: none; margin:10px 0 10px 0; text-align:center;\">\n<div data-type=\"_mgwidget\" data-widget-id=\"1554417\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n<\/div>\n<p>Get your body in perfect shape in the same way as thousands of people do around the world. The perfect body shape can be achieved by one effective exercise- plank.<\/p>\n<p>It is one of the most effective exercises to strengthen the central part (core) of the body. It may seem easy so beginners often skip it. However, it is the most powerful workout that will strengthen the muscles of the buttocks, arms and legs, it will melt more fat deposits than sit-ups and it will strengthen internal and external muscles of the back and the core.<\/p>\n<p>Plank is actually remaining in the push-up position, so the muscles work in a similar way as with push-ups \u2013 not lengthened or shortened, but also deeply becoming stronger and more durable.<\/p>\n<p>The Plank Challenge is designed to be completed in four weeks, gradually increased while time passes by. The first step of the challenge is holding the plank position 20 seconds, and the final goal is to achieve four minutes non-paused plank. Eventually, your muscle mass will be emphasized and your body will be ready for bigger challenges.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2942 aligncenter\" src=\"http:\/\/getnaturalcures.org\/wp-content\/uploads\/2016\/07\/plank.jpg\" sizes=\"auto, (max-width: 501px) 100vw, 501px\" srcset=\"http:\/\/getnaturalcures.org\/wp-content\/uploads\/2016\/07\/plank.jpg 600w, http:\/\/getnaturalcures.org\/wp-content\/uploads\/2016\/07\/plank-300x160.jpg 300w\" alt=\"plank\" width=\"501\" height=\"267\" \/><\/p>\n<p><strong>Correct plank position<\/strong><\/p>\n<p>The results of the challenge depend on the way you do this exercise. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.<\/p>\n<p>Control your body to remain in the correct position, and the neck and head to be in the extension of the back with taking a deep breath and with the help of abdominal muscles. Distribute the weight on your elbows and your feet so that you can strain the glutes in addition to enhance the balance.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2943 aligncenter\" src=\"http:\/\/getnaturalcures.org\/wp-content\/uploads\/2016\/07\/corect-plank.jpg\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" srcset=\"http:\/\/getnaturalcures.org\/wp-content\/uploads\/2016\/07\/corect-plank.jpg 500w, http:\/\/getnaturalcures.org\/wp-content\/uploads\/2016\/07\/corect-plank-300x167.jpg 300w\" alt=\"corect plank\" width=\"500\" height=\"278\" \/><\/p>\n<p><strong>28-days Plank Challenge<\/strong><\/p>\n<p><strong>Day 1:<\/strong>\u00a020 seconds<br \/>\n<strong>Day 2:<\/strong>\u00a020 seconds<br \/>\n<strong>Day 3:<\/strong>\u00a030 seconds<br \/>\n<strong>Day 4:<\/strong>\u00a0 30 seconds<br \/>\n<strong>Day 5:<\/strong>\u00a0 40 seconds<br \/>\n<strong>Day 6<\/strong>:\u00a0 rest<br \/>\n<strong>Day 7:\u00a0<\/strong>\u00a045 seconds<br \/>\n<strong>Day 8:<\/strong>\u00a0 45 seconds<br \/>\n<strong>Day 9:<\/strong>\u00a0 60 seconds<br \/>\n<strong>Day 10:<\/strong>\u00a0 60 seconds<br \/>\n<strong>Day 11:\u00a0<\/strong>\u00a060 seconds<br \/>\n<strong>Day 12:<\/strong>\u00a0 90 seconds<br \/>\n<strong>Day 13:\u00a0<\/strong>\u00a0rest<br \/>\n<strong>Day 14:<\/strong>\u00a0 90 seconds<br \/>\n<strong>Day 15:<\/strong>\u00a0 90 seconds<br \/>\n<strong>Day 16:\u00a0<\/strong>\u00a0120 seconds<br \/>\n<strong>Day 17:\u00a0<\/strong>\u00a0120 seconds<br \/>\n<strong>Day 18:<\/strong>\u00a0 150 seconds<br \/>\n<strong>Day 19:<\/strong>\u00a0 rest<br \/>\n<strong>Day 20:<\/strong>\u00a0 150 seconds<br \/>\n<strong>Day 21:\u00a0<\/strong>\u00a0150 seconds<br \/>\n<strong>Day 22:<\/strong>\u00a0 180 seconds<br \/>\n<strong>Day 23:\u00a0<\/strong>\u00a0180 seconds<br \/>\n<strong>Day 24:<\/strong>\u00a0 210 seconds<br \/>\n<strong>Day 25:\u00a0<\/strong>\u00a0rest<br \/>\n<strong>Day 26:\u00a0<\/strong>\u00a0210 seconds<br \/>\n<strong>Day 27:<\/strong>\u00a0 240 seconds<br \/>\n<strong>Day 28:<\/strong>\u00a0 longest you can<\/p>\n<p>This exercise is really demanding, which can be felt within the first twenty seconds. If you desire to work only on specific parts of the body, you should do different kinds of challenges, on the similar principle, but practicing other exercises.<\/p>\n\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Get your body in perfect shape in the same way as thousands of people do around the world. The perfect body shape can be achieved by one effective exercise- plank. It is one of the most effective exercises to strengthen the central part (core) of the body. It may seem easy so beginners often skip &#8230; <a title=\"One Exercise, Four Minutes, 28 Days, New Body\" class=\"read-more\" href=\"https:\/\/mrhealthyalternative.com\/?p=1331\" aria-label=\"Read more about One Exercise, Four Minutes, 28 Days, New Body\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":2329,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1331","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts\/1331","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1331"}],"version-history":[{"count":0,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts\/1331\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/"}],"wp:attachment":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1331"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}