This Blog is "PART 2" of my previous Blog , titled :
"HOME EXERCISES TO REDUCE BELLY FAT - FOR 50 Yrs. & Above Age Group (PART 1) - With NUTRITION Plan".
In the above blog we discussed GROUP A exercises.
In today's Blog we will try to understand the exercises in GROUP B and GROUP C , also will provide you with Month wise Exercise Routine Chart , which will guide you in achieving your GOAL in a very systematic & phased manner, which is a must when targeting the stubborn BELLY FAT & going for a FLAT TUMMY with 6 PACK ABS.
All the exercises in GROUP B & C are bit strenuous as compared to those in GROUP A, therefore body endurance & strength level has to be enhanced before start of GROUP B & C routine. That is the reason these 2 GROUPS are being introduced in phased manner , in stages - month wise. Never jump straight in to the GROUP B &/or C routine expecting a faster result, as it may cause major injury / other related health issues.
Full Body WARM-UP before start of day's Exercise Routine & Full Body COOL DOWN after completion of day's Exercise Routine is a must, for minimising injury.
GROUP B (20 minutes approx) - Superset Routine :
1. V-Fold Full Crunches = 15/20/25 reps.
2. Cross Hand Bicycle Crunches = 15/20/25 reps.
3. Side Crunches = 15/20/25 reps.
Exercise No. 1 + 2 + 3 = One set round of Superset x 3 set rounds . These 3 exercises has to be done one after the other with min 5-6 secs rest or without rest to complete one set round or a circuit. Take 90 secs rest after each set round.
4. Standing Side Bends = 3 sets x 20/40/50 reps per set.
Rest between sets = 20 secs.
GROUP C (20 minutes approx) - Excess Post Exercise Oxygen Consumption (EPOC) Routine: After Burn Effect ie. the fat burning effect continues even up to 36 hours after completion of this routine :
1. Spot Sprinting = 3 sets x 20 secs / set.
2. Mountain Climbers = 3 sets x 20 secs / set.
3. Bicycle Cross Crunches = 3 sets x 20 secs / set.
4. Seated V-ups = 1 set x 20/25/30 reps.
Rest between sets = 30 secs.
Rest between each exercise = 90 secs.
Must sip sufficient plain water during rest periods to keep body hydrated.
MONTH WISE EXERCISE ROUTINE CHART
Phase wise Combinations : For those doing full / other body parts workout thrice a week.
1st. Month (Combination-1) :
Group A = Continuously for 6 days / Week (1 day's rest in a Week).
2nd & 3rd Months (Combination-2) :
Group A = Only on other body parts workout days (3 days / week).
Group B = 3 set rounds of Supersets , only on other body parts workout rest days (3 days / week).
Rest one day in a week.
4th & 5th Months (Combination-3) :
Group B = 3 set rounds of Supersets , on other body parts workout days (3 days / week).
Group B = 4 set rounds of Supersets , on other body parts workout rest days (3 days / week).
Rest one day in a week.
6th Month Onwards (Combination-4) :
Group A = Only on other body parts workout days (3 days / Week).
Group C = Only on other body parts rest days ( 3 days / Week).
Rest one day in a week.
Phase wise Combinations : For those doing only Belly Exercises for Fat shredding.
1st. & 2nd Months (Combination -1) :
Group A = Continuously for 6 days / week (1 day's rest in a week).
+ DAILY do 45 minutes of BRISK WALK.
3rd. Month (Combination-2) :
Group A = Thrice a week, every alternate day ,
Group B = Thrice a week on the days not doing Group A exercises .
+ DAILY do 45 minutes of BRISK WALK.
4th. Month (Combination-3) :
Group B = Thrice a week on alternate days : with 3 set rounds of superset .
Group B = The other 3 days of the week : with 4 set rounds of superset.
Rest one day in a week.
+ DAILY do 30 minutes of BRISK WALK.
5th. & 6th. Months (Combination-4) :
Group A = Thrice a week on alternate days .
Group C = The other 3 days of the week.
Rest one day in a week.
+ DAILY do 30 minutes of BRISK WALK.
7th. Month Onwards (Combination-5) :
Group C = Thrice a week on alternate days with one day's rest in between.
On rest days do 45 mnts. of BRISK WALK.
For Demo Video in HINDI please watch my YouTube channel : #fitnessfun50
For BELLY EXERCISES (GROUP- B & C) demo video please click on the link provided below :
Wonderful & very informative
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