When you do workout challenges the best thing is that these programs are already tested and proven successful. All you have to do is to follow the instructions and the results are guaranteed.
Another thing is that you can always learn more exercises and activate all sort of different muscles in your body.
In today’s article, we present to you a challenge that is 30 days long and is only consisted of 4 weeks. For this particular challenge, you don’t have to go to the gym, but you can do the exercises in the comfort of your home. We recommend you to practice these exercises in the morning so your body will activate and you will fresh and energized during the day.
Plank is a static exercise. There are no movements, and the most important thing is to hold the body properly. Lie on the floor with your stomach down. Bend your elbows by 90 degrees and lie in a resting position leaning against them. The body must form a straight line from head to toe.
Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position. Make 10 repetitions of this exercise and move without resting to the last one
Start the exercise by standing on both your feet, so that the same will be on a wider distance. Curl the knees until the thighs get into a parallel position with the ground. Bring the body weight into your foot rear areas;
Start moving towards down so that the leg will rectify completely. In order to take full advantage of the exercise, press the glutes at the highest point of the movement;
From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.
Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.
Lying hip raises
-So, first you need to lie face up on the floor, knees bent keeping your feet flat and then you need to raise your hips up until your body is in line from your knees to your shoulders. And flexing, or tightening, your glutes at the top of the hip raise is key, that’s what says Kant and also says that you really want to focus on pulsing the muscle in order to make the exercise effective. Then you need to slowly lower your hips back to the floor, this is one rep and repeat 10 times for one complete set.
Try this 4-week exercise plan:
It’s an amazing plan consisted of 2 different basic workouts:
Plank – 1 minute;
Push-ups – 1 minute;
Squats – 2 minutes;
Bird-dog – 1 minute;
Lying hip raises – 1 minute;
Plank – 1 minute;
Push-ups – 1 minute;
Squats – 2 minutes
Make 10-second breaks in between.
Plank – 3 minutes;
Bird-dog – 3 minutes;
Lying hip raises – 3 minutes;
Push-ups – 1 minute
Make 15-second breaks in between.
As you may notice, you should have a rest day after the 6-day workout plan.
1stDay – 1st Workout
2ndDay – 2nd Workout
3rdDay – 1st Workout
4thDay – 2nd Workout
5thDay – 1st Workout
6thDay – 2nd Workout
7thDay – rest
1stDay – 2nd Workout
2ndDay – 1st Workout
3rdDay – 2nd Workout
4thDay – 1st Workout
5thDay – 2nd Workout
6thDay – 1st Workout
7thDay – rest
224 thoughts on “TRANSFORM YOUR BODY IN JUST 4 WEEKS WITH THESE FIVE SIMPLE EXERCISES”
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دختری در ده سالگی خودارضایی می کرده ولی نمیدانسته که
باید غسل جنابت انجام دهد و به عمره رفته است هنگام طواف خانه خدا هم سرش را برگردانده و با آنکه سالم بوده دیگران با ویلچر او را به سعی
صفا و مروه بردهاند؛ حکم
حج و ازدواج این دختر چیست؟
خودارضایی رفتاری بسیار معمولی است، حتی در میان افرادی که یک شریک جنسی دارند.
نتایج یک مطالعه نشان میدهد که 95٪ از
مردان و 89٪ از زنان عمل خودارضایی را انجام میدهند.
خودارضایی اولین اقدام جنسی است که توسط اکثر مردان و زنان تجربه شده است.
در کودکان، خودارضایی بخشی طبیعی از اکتشاف بدن کودک توسط کودک
است. اکثر مردم در بزرگسالی خودارضایی را
ترک می کنند و بسیاری نیز در تمام طول عمر خود
این عمل را انجام می دهند. در نظر داشته باشید این مقاله تنها از دیدگاه
علمی به مسئله خودارضایی پرداخته است.
درمانهای دارویی برای جلوگیری از
زود انزالی شدید وجود داره که میتونه کمک کننده
بلخ، خودارضایی مکرر و روزانه باعث کاهش انرژی و ضعف، زود انزالی و وابستگی روحی روانی میکند.
از انجام خودارضایی زیاد و وارد کردن فشار زیاد به اندام تناسلی اجتناب کنید.
خروج چند قطره بعد ادرار کردن، ارتباطی با خودارضایی
ندارد. لازم است از نظر نورولوژی
، با نوار عصب مثانه، وضعیت ادراری
تون بررسی گردد. علایمی که میفرمایید بعد از
خودارضایی طبیعی است و مشکلی محسوب نمیشود.
در این حالت فرد به تحریک اندام جنسی خودش میپردازد و
در بسیاری از موارد از این طریق ارضا میشود.
این رفتار ممکن است در افراد مجرد و متاهل بروز کند و شدت گرفتن آن برای هر دو گروه
مضراتی دارد که زندگی زناشویی و حتی فردی آنها
را تحت تاثیر قرار میدهد. خود ارضایی دختران یعنی با خود کاری کردن
که منجر به ارگاسم( اوج لذت جنسی) و
ارضا شدن شود که در دختران با انقباضات پی در پی( حالت لرزش) و سست شدن بدن همراه هست.
به عنوان نکته پایانی بسیاری از خانم
هایی که اقدام به خودارضایی می کنند از عمل خود شرمسار هستند و دوست دارند که آنرا ترک کنند.
[newline]اگر دلیل خودارضایی میل
جنسی زیاد باشد، امروزه داروهای موثری وجود دارند که بدون آسیب زدن به
قدرت باروری و زنانگی، میل جنسی
را به مقدار زیادی تعدیل و آنرا قابل کنترل می کنند،
طوریکه با مصرف این داروها دیگر میل جنسی برای خانم آزاردهنده نخواهد بود.
نباید انتظار داشت که به یکباره یک عادت پیچیده و همیشگی را
ترک کرد. خودارضایی زنان و دختران بر سیستم های مغزی تاثیر گذاشته
و آن ها را به این کار ترغیب خواهد کرد.
چارهای نمیبیند؛ راحله را توبیخ میکند و میگوید که او دیگر دخترش نیست.
اگر با دکستاپ وارد شده اید در سمت
راستتان و اگر با موبایل هستید کافیست کمی بالاتر را نگاه کنید تا نماد اعتماد الکترونیکی که در سایت قرار دارد را ببینید، می توانید روی آن کلیک کنید تا از
معتبر بودن آن مطمئن شوید. علاوه بر نماد اعتماد
الکترونیک محصولات سایت ترک سریع تضمین one hundred درصد دارند به این معنا که اگر ناراضی بودید می توانید بدون هیچ چون
و چرایی کل مبلغ خود را پس بگیرید.
علاوه بر آن در سایت ترک سریع همواره
مطالب مفیدی در این زمینه به
صورت رایگان منتشر خواهد شد.
به این صورت که فرد نه برای ارضا
و رسیدن به لذت جنسی، بلکه به دلیل عدم توانایی در متوقف کردن این کار به خود ارضایی روی میآورد.
والدین گرامی باید سعی نمایند زمینه ازدواج دختران
خود را مهیا کنند و با سخت گیری های بی
مورد و به بهانه کار و تحصیل، ازدواج
را به تأخیر نیندازند؛ زیرا ازدواج بهترین مهار کننده
تمایلات جنسی است. یکی دیگر از آموزه هایی که در درمان انحراف اخلاقی،
حائز اهمیت است، تلاوت قرآن و تدبر در آیات نورانی آن
در صورتی که سؤال یا ابهامی برای شما ایجاد شده از طریق درگاه
های پاسخگویی پیگیری فرمائید. نظر شما تا حداکثر 3 روز
کاری تایید و نمایش داده خواهد شد.
اطلاعات و مشخصات کاربران جهت حفظ حریم خصوصی ایشان، در این بخش نمایش داده نمیشود.
سایت ترک سریع را مطالعه کنید، شاید این همان چیزی
است که شما به دنبال آن هستید.
در این روش حتی برخی از دختران
ممکن است به پرده بکارت خود آسیب برسانند و بکارت
خود را از بین ببرند. در این مطلب هر آنچه که نیاز باشد راجب خودارضایی در خانم ها بدانید
قرار داده شده است با شکرانه همراه
باشید. خودارضایی در دختران از طریق بازی و مالش و
تحریک قسمت های حساس جنسی است.
خود ارضایی مکرر ممکن است از ظریق تحریک مجاری
ادراری منجر به تکرر ادرار شود ولی در کل جای نگرانی نیست.
لازم است آزمایش ادرار به همراه سونوگرافی با مثانه پر و خالی
بدهید و جهت معاینه مراجعه کنید.
بله، قطعا همه مواردی که نام بردید، به علت خود ارضایی زیاد
بوده است ، (چندین بار در روز) و با کاهش
دفعات خود ارضایی و ترک وابستگی روحی به این
عادت، این علایم برطرف خواهد شد.
همچنین خودارضایی مکرر و طولانی،
میتواند از طریق ایجاد التهاب موضعی ، بی
اختیاری ادراری بدهد.
زمانی که دختران به رابطه ی جنسی دسترسی ندارند به خود ارضایی رو می آورند و یا حتی زمانی
که بعد از ازدواج از رابطه ی جنسی خود راضی
نیستند به خود ارضایی روی می
آورند. این امر را مسئله ای طبیعی می توان به شمار آورد که درسنین مختلف و جوامع
مختلف رخ می دهد. بله افرادی که خودارضایی انجام می دهند باید برای نماز و روزه
غسل جنابت انجام دهند . برای اطلاعات بیشتر در مورد
عوارض خودارضایی مقاله عوارض خودارضایی که بر روی سایت روانشناسی
فیلیا قرار دارد مطالعه نمایید .
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