Perfect body in 20 minutes: Scarlett Johansson uses this crazy method and now everyone is copying her

Do you want to have a perfect physique before the summer but don’t have much time to train? You only need 20 minutes a day!

In most cases, we are convinced that simply losing weight, even more than 10 kilograms, is enough to achieve the physique that we have always dreamed of. Actually this is half true. Obviously, weight loss is the basis of a lean physique and falls into the so-called “normal weight“. We are talking about the ideal weight, which, taking into account some factors, such as height, gender and age, every person should have.

But be careful: this indicator is not calculated for the swimsuit test, but for the health and psychophysical well-being of the individual. This is why the weight is sometimes “higher” than expected. Really healthy and healthy body in the long run, he is bound to move out of sustainable weightWithout it, we would not be able to do daily activities such as work, walking or shopping.

However, the indicator that we find on the scale is just a number, in the sense that it is not enough by itself to determine the physical fitness or health of a person. In other words, if proper nutrition is the foundation of your weight loss journey, performing adequate and consistent physical activity is the next step equally fundamental. It is with the combined action of nutrition and training that satisfactory results are achieved.

Benefits of physical activity: why is it important to exercise?

In short, we have understood well how to get a fit, strong and healthy physique, it is necessary to “eliminate” fat mass through training. In fact, only with physical exertion will lean body mass develop, that is, the one that makes the body lean, lean and compact at first glance, just like in athletes.

This is a condition without which it is impossible to redefine the physique. In fact, losing weight helps us to remove excess, but only with training the work is improved in the name of body recomposition. We see recomposition as a means to become stronger, a real lifestyle that allows you to be in excellent psychophysical shape for complete, complete and radical well-being.

But let’s see together, I Main advantages related to learning:

• Decrease in the level of cardiovascular diseases;
• Reducing high blood pressure;
• Decreased cholesterol levels;
• Decreased incidence of type II diabetes;
• It also reduces stress and depression;

Of all the points mentioned above, the last one is by far the most curious. Paradoxically, if you are tired, unclear, or still sad, physical activity can be a real panacea. During exercise, serotonin is produced – the hormone of happiness, which is also responsible for our mood.

Therefore, after a busy day at work, there is nothing better than a well-structured workout fordownloadAll tension and pressure. If you’re running out of minutes, don’t worry: you need less than half an hour to be healthy!

With this workout you will get the perfect body in just 20 minutes!

If you think that you need to spend 2-3 hours in the gym to get satisfactory results, you are very wrong. Even exercising at home and in a short time, you can change the shape of your body. It really depends on the intensity of the workout.. However, it is clear that this is not a short-term result.

Just as it took months, and sometimes years, to get into a suboptimal physical shape, it will also take so long to get a toned body. In short, you won’t see dramatic changes in a month with the naked eye, but you can get small pleasures in everyday life.

If you can walk three flights of stairs without panting, if you can carry multiple bags of groceries at once, or if you feel more energetic, then the workout is working. But give your body timeat least 6 months remake. What matters is consistency. You may be imperfect and in the first few months you will even find it difficult to complete a series of squats or squats. But day by day, through persistence, you will get little pleasures.

Let’s work out with a personal trainer Scarlett Johansson: here is the workout of a Hollywood star

If you don’t have much time to exercise, it becomes important to play at intensity and on breaks between one exercise and another to make it as effective as possible. Specifically, in circuit training, the work is mainly carried out due to overloads. But not only. You aim for multiple sets of multiple exercises with medium to high reps and low intensity.

In other words, our body tenses up just enough to activate the muscles without exaggerating, so the breaks are short and focused. Obviously, the first few times, due to the basic intensity, it will be very tiring to do the exercises, so if you cannot complete the entire circuit, this is more than normal: move on yeah, but just enough so as not to cause you serious harm.

If performed correctly and regularly, this workout can be very beneficial. Circle after circle you will feel stronger., but will also improve hypertrophy, muscle endurance, and aerobic capacity. “This is the workout I use with some of my clients when they don’t have much time but want to get good muscle tone while maintaining a lean physique.“, – explained the coach of the stars. Don Saladin According to Today. “This technique burns a lot of calories in less than thirty minutes.“.

In fact, each exercise takes about thirty seconds. 15 seconds break and usually exercises for the upper and lower parts of the body alternate in such a way as to well restore the previously stressed area, and vice versa. But not only. When you finish the circuit, you can repeat it 2 or 3 more times, the total duration is a maximum of 20-25 minutes, which is more than optimal time to be able to train even at home if you do not feel like going to the gym.

Workout: Here is a typical card that can be done comfortably at home!

It remains for us to find out together exactly how it is composed. Scarlett Johansson 20 minute workout no more than 3/4 times a week. In fact, it is important to give our body sufficient rest, otherwise we will not be able to adequately progress with loads and repetitions.

Are you ready to train? Then let’s start with the first exercise!

10 alternating squats

The legs should be shoulder-width apart, and the knees should be pushed outward without falling inward. Get on your knees, keep your right foot on the ground and your left bent at a 90° angle. Take a step down with your right foot, rise and repeat the same movement with the other leg.

10 pushups

Perhaps the most difficult exercise of all: first evaluate the physical strength of your hands. In fact, push-ups can be performed against a wall, at a high elevation (such as a kitchen island, stove, or chest of drawers), at a low elevation (such as on a chair or small table), cross-legged on the ground, or its most “famous” variant, which at the same time the most difficult, keeping the weight on your hands.

10 alternating rows of dumbbells

To perform this exercise, feet shoulder-width apart, bend your knees, grab a kettlebell and turn your palms towards your body. Now tilt your body forward and keep your back straight, following the normal physiological curves of the spine. Now, alternating between them, first raise your right and then your left hand to shoulder height, trying to keep your hands as close to your body as possible.

side plank

Using your right elbow, lift your pelvis off the ground and maintain an isometric side plank position with your right arm supporting your weight and your left arm at your side. The legs, on the other hand, are well placed on the ground at the sides. Keeping a slight retroversion of the pelvis, try to keep the body straight for at least 30 seconds, and then repeat the same on the other side, leaning on the left elbow.

10 Romanian deadlifts

Stand up, take a dumbbell in each hand and shift your body weight completely onto your left leg, trying to keep your back as straight as possible. Now lean forward and let your left leg be the supporting one. Push forward until the dumbbells are close to the floor. Keep your right foot in line with your torso and remember to always keep your right foot pointed towards the ground. Return to the starting position and repeat the exercise with the other leg.

10 crunches per bike

Lastly, on to the stomach, the cycling crunches are, in fact, perfect for toning the hips and obliques. All you have to do is lie on your back with your hands behind your head. You are in retroversion, not anteversion of the pelvis, so take a deep breath and exhale: your back should be firmly attached to the mat. Now lift your legs, bend your left knee and bring it close to your head, then bend your body and let your right elbow touch your left knee. Now return to the starting position and repeat the exercise with the other leg, which this time should touch the left elbow. Good workout!