subject: 5 Turbulence Training Exercises For Fast Weight Loss [print this page] Gone are the days when you had to spend at least an hour weight lifting and another 30 to 45 minutes for cardio. With your kids alone, it's just hard to find time to even visit the gym, let alone do your exercises for more than an hour! However, with the 5 turbulence exercises included in the Turbulence Training program, you can lose weight fast and get your muscle definition back at the same time. Read on and learn more about these 5 turbulence training exercises:
1.The Prisoner Squat
This bodyweight exercise allows you to stretch your chest and work on your entire body, particularly on your upper back. To perform the Prisoner Squat, place your hands at the back of your head, with elbows back. In a slow pace, draw your shoulder blades together to move the upper back gently. Starting with your feet, with shoulder width apart, push your hips back until you reach the squat position. Check if your thighs are already parallel to the floor. Then sit back, in a proper sitting position. Pause for a while at the bottom then slowly stand back up to the initial position. Repeat the steps 15 times.
2.The Decline Pushup
This is the harder variation of the standard pushup. To perform this exercise effectively, use a chair, bench, or step to place your feet on. Make sure your feet are off the ground by at least 6 inches. With your hands, with a distance wider than the shoulder width, brace your abs, and then bend your arms slowly so that your chest is lowered down close the floor. At about one inch about the ground, pause and press back up to go back to the initial position. Repeat the steps 15 times.
3.Split Squats
Perform the pushup exercise with an interval of split squats. To complete this, step your one leg forward then move the other leg back to make a little larger step. Do this turbulence exercise close to a wall so that you can use your hands if you need balance. Then, balance yourself on your front foot and on the sole of your back foot. Keep your back heel off the ground throughout the exercise. As you bend your back knee, drop your hips until your back knee is above the ground by two inches. Stand back up by pressing through your front leg. Follow the steps 8 times for each leg.
4.Mountain Climbers
This Turbulence Training exercise is great for your chest, abs, and legs. Do the pushup position. Start by bracing your abs, then lift your one foot and slowly bring your knee closer to your chest. Touch your foot down and go back to the initial position. Do this for both sides and make 10 repetitions for each side.
5.Stick Ups
Stand from the wall at about a distance of 6 inches. Start by placing your back, head, and butt flat and pressed against the wall. Place your hands on top of your head. Keep your wrists, hands, shoulders, and elbows against the wall. Then, in a slow pace, slide your arms going down the wall while tucking your elbows to your sides. Make a repetition of 12 times.
by: Lara Nadezda
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