Beautiful figure for a week. Home exercises and nutrition for a beautiful figure. A set of exercises for a beautiful figure
Sport
Spring isn't just about changing your wardrobe. It's still the period of active preparation of the body for the summer season.
In the fight for the perfect body everyone pursues their own goals: someone wants to improve their health, but someone wants to meet the beach season slender and fit, so that they can put on a new bikini or favorite shorts without hesitation.
Here are 5 almost magical exercises, with the correct implementation of which, your body will soon be transformed.
Just 10 minutes every day, and in a month you will not recognize him.
Exercises for the perfect figure
1. Plank
The plank is a static exercise.
This means that you do not need to move during the exercise, just keep your body in the correct position. The plank is considered a basic exercise.
To do it correctly, follow the example shown in the figure above.
Lean on your elbows, forearms and forefoot. It is very important to keep your back perfectly straight. Try not to lower your waist so that your thigh line is parallel to the floor.
If you don't have difficulty doing a plank, that's odd to say the least. You should feel tension in almost every part of your body: back muscles, abdomen, front thighs, and arm muscles.
2. Push-ups (push up exercise)
Push-ups are another exercise in which literally all the major muscles are involved.
Through this exercise, you strengthen your body.
Do it on a flat floor.
Fix body position: n and with outstretched straight arms hold the body for a few seconds, while also supporting a straight line of legs, back and buttocks.
Slowly lower your body by bending your elbows. Then, straightening your arms, also slowly return to the starting position. The most important thing is to always keep your back, buttocks and legs straight.
You must feel how the abdominal muscles, arm muscles, and also the front muscles of the thigh are tensed.
A set of exercises for a beautiful figure
3. Squats
Squats will help strengthen the muscles of the thighs, calf muscles, and also correct posture. In addition, this exercise will improve the overall tone of the body and help burn fat.
Stand with your feet shoulder-width apart or slightly wider. Stretch your arms in front of you and then proceed directly to the squats, keeping your head straight.
Try to do the exercise with your back as straight as possible. Lower your pelvis until your thighs are parallel to the floor (as far as possible).
4. Stance of a hunting dog
Return to the starting position as you would for a plank.
Pull in your stomach and simultaneously extend one leg and the opposite arm, while maintaining perfect balance.
Hold this position for at least a minute. Then slowly lower your arm and leg, repeat this exercise with the other leg and arm.
So-called hunting dog stance develops the gluteal muscles, abdominal muscles, as well as muscles in the lumbar region.
5. Exercises with lifting the hips from a prone position
Raising the hips from a prone position is an ideal exercise for the body.
Thanks to him, you can develop the gluteal muscles, hamstrings, as well as strengthen the muscles of the abdomen, back and hips.
Lie on your back, bend your legs at the knees. The foot should be completely on the floor, stretch your arms to the sides at an angle of 45 degrees in relation to the body.
Pull in the buttocks, lift the hips as high as possible. Hold your body in this position for a few seconds. Then slowly lower your pelvis and repeat the exercise again.
This program, which includes 5 basic exercises, consists of two workouts. Perform the exercises for 4 weeks in the following sequence, paying attention to the time for each type of exercise:
Workout 1:
1 minute plank
1 minute push-ups
2 minutes - squats
1 minute - hunting dog stance
1 minute - lifting the hips from a prone position
1 minute plank
1 minute push-ups
2 minutes - squats
* The break between exercises should be 10 seconds.
Workout 2:
3 minutes - plank
3 minutes - hunting dog stance
3 minutes - lifting the hips from a prone position
1 minute push-ups
* The break between exercises should be 15 seconds.
Perform a set of these exercises 6 times a week in the following sequence:
* Make the seventh day a day off.
Week 1:
Day 1: workout 1
Day 2: workout 2
Day 3: workout 1
Day 4: workout 2
Day 5: workout 1
Day 6: workout 2
Day 7: day off
Week 2:
Day 1: workout 2
Day 2: workout 1
Day 3: workout 2
Day 4: workout 1
Day 5: workout 2
Day 6: workout 1
Day 7: day off
After you have completed the second week, return to the week 1 exercise rotation again.
The results will not be long in coming. After 4 weeks you will not recognize your body.
*It is worth adding that the effectiveness of these exercises will increase significantly when performed in combination with the right diet.
You can achieve a slim fit figure in a week by resorting to some methods of express weight loss. Ways to quickly get rid of excess weight will come in handy during the summer holidays. In order to be fully prepared for the beach season, you need to choose the right, and most importantly safe option in advance.
It is very important to approach express weight loss wisely, avoiding violence against your own body in the form of hunger strikes, combined with exhausting sports in the heat. It should also be remembered that having made a beautiful figure in a week, it must be maintained in the future, because otherwise all the lost kilograms will return very quickly.
Psychological aspect
Nervous tension and stress adversely affect not only the emotional state, but also the health of the body as a whole. Stress tends to stimulate the production of the hormone cortisol in the body, which contributes to the appearance of fatty deposits in the abdomen. At the same time, you can starve as much as you like, but you won’t get the desired effect. In addition, nervous overstrain, although it will lead to the loss of kilograms, will not make the figure beautiful and fit. Therefore, you should not get hung up on hard work and problems, but rather immerse yourself in pleasant thoughts about how in just a week you will be walking along the beach, showing off your amazing figure.
Physical exercise is the key to a beautiful figure in a week
Swimming is one of the fastest and most effective ways to lose weight. You can achieve a toned figure in a week by visiting the pool three or four times. One hour of active training is enough, and in seven days your skin will become noticeably more elastic and luminous. In addition, modern pools are equipped with various hydromassage units that provide invaluable assistance in the fight against cellulite.
Running is another great way to lose weight quickly. Morning or evening jogging will not only put your body in order, but also fill it with vitality and energy.
A diet that allows you to achieve a toned figure in 2 weeks
It is quite possible to make a beautiful figure in 2 weeks or even in a week. And for this it is not necessary to resort to methods dangerous to health. A stock of good mood, regular exercise, as well as the right diet will help to achieve the desired result in the shortest possible time. We offer you one of the options for an effective, and most importantly, safe express diet, which will allow you to achieve a toned figure in 2 weeks.
On the first day, you should eat two or three eggs for breakfast, after which you can eat fresh fruits and vegetables in unlimited quantities throughout the day.
On the second day, you need to eat 450-550 g of low-fat cottage cheese with low-calorie sour cream and drink about one liter of kefir.
During the third day of the diet, you should drink one liter of kefir and a liter of juice. Raw vegetables and fruits can be consumed in unlimited quantities.
On the fourth day, you need to eat 500 g of chicken breast or fish, and also drink a liter of kefir.
During the fifth day, you can eat only fruits and vegetables, again in unlimited quantities.
The diet on the sixth day includes 400-500 g of cottage cheese with sour cream and one liter of kefir, as on the second day.
Seventh day - fruits and vegetables.
On the eighth day of the diet, you should eat 300 g of chicken, one egg. You can make a vegetable salad.
On the ninth day, it is allowed to eat 150 g of beef, as well as a salad of tomatoes and cucumbers seasoned with olive oil. Fruit on the ninth day can be eaten in unlimited quantities.
During the tenth day, you should eat 150 g of fish and two slices of rye bread. Tomato and cucumber salad can be eaten in unlimited quantities. On the same day, you need to drink 0.5 liters of kefir.
On the eleventh day, you need to eat four slices of rye bread, 150 g of beef, two eggs, vegetable salad. During the day, you need to drink 0.5 liters of kefir.
Twelfth day - one liter of kefir, as well as vegetables and fruits.
Everyone knows about the benefits of movement for the health and beauty of the human body. How to move is a personal choice for everyone. Absolutely everything is suitable: running, swimming, tennis, cycling, but gymnastics is perhaps the most popular among women. There are a large number of types of gymnastics, but in terms of their healing and healing properties, they do not differ too much from each other. What to choose? It largely depends on your temperament and physical fitness.
To get rid of extra pounds and centimeters, as well as to make the muscles of the chest, legs and buttocks more elastic, and the stomach - flat will help the program developed by American fitness trainer Jeff Reynolds. It consists of five blocks, each of which is divided into intervals during which you need to perform certain exercises: 3 minutes of cardio, 2 minutes of strength training, and a minute of ab work.
Each block is performed sequentially, without rest and breaks between exercises - this is the secret of the effectiveness of the Reynolds comprehensive program, thanks to which you will bring your figure to the ideal much faster than other fitness complexes. To achieve maximum results, you need to conscientiously practice 2-3 times a week.
If you have a low level of training, choose exercises according to your strength - low activity. These include: walking in place and back and forth, side steps from side to side, low swings with the legs forward, knee raises, swamping the legs back. At first, your workouts should not exceed 30 minutes, and then gradually introduce high-intensity exercises and increase the training time.
If you have a high level of fitness, do high-intensity aerobic exercises: running in place, running back and forth, jumping from side to side, swinging your legs forward with a jump on the skating leg, jumping rope, knee raises with jumping on the skating leg.
Before starting the exercises, do not forget to do a warm-up, that is, warm up the muscles, prepare your body for active movement. Do not neglect stretching, a very important moment of any gymnastics, as well as the beauty and "non-clogging" of muscles, to some extent, the prevention of their excessive pumping up.
When preparing for classes, remember that after the last meal, at least two hours should pass. And according to American fitness experts, you need to do gymnastics one and a half to two hours before dinner.
Block 1
Perfect figure in three weeks - you can!
3 minutes of cardio
Perform the exercises of your choice from among those suitable for the level of training.
2 minutes of strength training (to strengthen muscles and buttocks)
Place your feet at a distance of about 10 cm, keep your hands along the body. Slowly bending your knees, lower your pelvis down and raise your arms forward. Make sure that your knees do not go beyond the level of your feet. When your thighs are almost parallel to the floor, lift your left leg off the floor. Keeping balance on the right, straighten the left leg, lifting it forward, and then straighten the body, unbending the right leg at the knee. Lower your left leg and repeat the exercise, keeping your balance on the other leg. So go on.
Put your feet together, raise your hands up. Tighten your abdominal muscles and raise your right knee, lowering your arms bent at the elbows to it. Lower your leg, raise your arms up. Repeat the same with the left leg. So go on for a minute.
Block 2
3 minutes of cardio
Perform exercises of your choice from the list of aerobic exercises.
2 minutes of strength training (to strengthen chest muscles)
Take an emphasis lying on your knees, put your hands slightly wider than shoulder level, the body is a straight line from head to knees. Bending your elbows to the sides, lower your chest to the floor and then straighten your arms. Extend your right arm in front of you, hold this position for a second, lower it. Repeat the exercise with your left arm extended forward. Keep doing it this way.
Light version: do only the first part of the exercise without raising your arms forward. Get used to the loads, try to complete the exercise completely.
1 minute to strengthen the abdominal muscles
Lie on your back, feet together, knees apart, hands behind your head. Lift your upper body off the floor, hold for a second, then slowly lower.
Block 3
Perfect figure in three weeks - you can!
3 minutes of cardio
Do exercises of your choice from aerobic exercises.
2 minutes of strength training (to strengthen the back muscles)
Take dumbbells weighing 1-1.5 kg in your hands, put your feet shoulder-width apart, tilt your body forward. Turning your hands and bringing the shoulder blades together, bend your elbows so that the dumbbells are exactly under your shoulders, next to your chest. Hold for a second, then lower your arms.
1 minute to strengthen the abdominal muscles
Take an emphasis lying down with support on the palms and feet, the body is extended in a straight line. Bend the right leg at the knee, directing it towards the right shoulder. Hold for a second, repeat with the left leg. Go on.
Block 4
3 minutes of cardio
Do exercises of your choice from the list of aerobic exercises.
2 minutes of strength training (to strengthen arm muscles)
Place your feet shoulder-width apart, hold your arms with dumbbells weighing 1-1.5 kg with an upward grip along the torso. Bend your right arm at the elbow and bring the dumbbell to your left shoulder. Hold for a second, then slowly return to the starting position. Repeat the same with the other hand. Slowly continue with the exercise.
1 minute to strengthen the abdominal muscles
Lie on your back with your legs up, knees slightly bent, hands behind your head. Lift your upper body off the floor, twisting your torso to the left and bringing your right shoulder to your left knee. At the same time, lower your right leg down to the floor, but do not touch it. Hold in this position, and then, without lowering your head and shoulder, turn the body to the right and change the position of the legs, bringing the left shoulder to the right knee. Continue without lowering your head and shoulders to the floor throughout the exercise.
Block 5
3 minutes of cardio
Perform exercises of your choice from among the aerobic.
2 minutes of strength exercises (to strengthen the muscles of the shoulders of the arms)
Lie on the floor with your knees bent, feet on the floor, hands with dumbbells raised up in front of your chest, fingers facing your feet. Bending your elbows, slowly lower your arms to your chest so that the left dumbbell is next to your face. Hold for a second and straighten your arms. Repeat the exercise, bringing the right dumbbell closer to your face. Continue to perform further, alternating hands.
1 minute to strengthen the abdominal muscles
Lie on your back with your knees bent, feet on the floor, hands in front of your chest. Lift your chin up and slowly lift your upper body off the floor, vertebra by vertebrae, until you are in a sitting position. Hold, then turn the body to the left and strike an imaginary opponent with your right hand, bend your left arm - the brush is located next to the right shoulder. Now turn the body to the right and strike with the other hand to the right side. Slowly return to the starting position. Continue the exercise, alternating positions of the body.
... Already two weeks after the start of classes according to the Jeff Reynolds system, you should feel a pleasant change in the outlines of your figure. However, do not rely too much on a quick result, most importantly, do not stop halfway, but gradually go towards your goal - to be beautiful and healthy. And then volumetric mirrors will become your favorite subject.
Inna ININA
Every representative of the weaker sex at any age dreams of a perfect body and a slim figure. Indeed, to have excellent external data is the dream of any woman, but how to achieve such a result if your own parameters are so far from perfect. In modern dietology, a huge number of methods for losing weight are provided, which, in turn, provide both a rapid weight loss and the gradual elimination of extra pounds with high-quality cleansing of the body.
In this case, it is important to understand that no diet will give the desired result if it is not combined with proper nutrition, exercise and regular cleaning of the digestive tract. Only such an integrated approach allows you to modify your silhouette in a fairly short time, but first things first.
So, before you go on any diet, it is recommended to individually consult with a nutritionist and a local doctor in order to exclude all existing contraindications. If health restrictions are not observed, then competently approach the choice of effective weight loss physicians. To do this, determine the list of acceptable foods, the desired diet and calculate the number of extra pounds that you need to get rid of. In addition, set a deadline for yourself, upon reaching which the reflection in the mirror should not repel the gaze, but only please the eye. If there is a need to lose weight in a week, then it is advisable to use a liquid diet, which, in addition to cosmetic, also has a healing function in a losing weight body.
Liquid Diet Features
One of the most effective is the liquid diet, which celebrities such as Angelina Jolie and Valeria Lukyanova have already used in their time, having achieved dizzying results in losing weight. What is the essence of this technique? It lasts for seven days, and during this time only liquid food should enter the body. Why? The fact is that liquid foods are quickly digested and do not cause the accumulation of unnecessary fat under the skin.
One of the significant advantages of this diet is the ability to maintain the effect of losing weight as long as possible. This is due to the fact that a meager diet noticeably narrows the walls of the stomach, so a person, even after returning to his usual diet, requires smaller portions in order to feel a sense of satiety. So, with strict adherence to this technique, an ideal figure will delight for more than one year, while the need for weight correction will disappear by itself.
It is important to understand that liquid food is not water or other drinks at all, in this case we are also talking about crushed food presented in the form of purees, soups and shakes. In addition, all food ingredients are selected wisely, that is, they enrich the body with vitamins and essential trace elements in order to avoid extremely undesirable beriberi and other health problems.
So, as mentioned above, a liquid diet lasts for seven days, and during this time a person has a tremendous opportunity to become 2-3 kilograms lighter. If there is a need to get rid of a couple of extra centimeters in the waist or hips, then this method for losing weight can be extended up to two weeks, but the usual diet will have to be somewhat modified. So, starting from the eighth day, it is advisable to introduce vegetable salads and kefir into the menu. For example, for dinner, you can treat yourself to 200 grams of fresh cabbage salad, chopped carrots, dried apricots, nuts and boiled rice. Such a dish will seem not only very tasty, but also quite satisfying.
Below is an approximate liquid diet menu, the strict adherence to which will allow you to lose three extra pounds at the end of the week and feel an inner surge of strength and energy.
9 am - 200 grams of decoction of oats, coffee without sweeteners;
10 am - 200 grams of vegetable broth;
11 am - 200 grams of heated water;
noon - a glass of unconcentrated fruit juice;
One hour of the day - a glass of low-fat milk;
Two o'clock in the afternoon - again a glass of heated water;
Three o'clock in the afternoon - a glass of fruit compote;
Four o'clock in the afternoon - 200 grams of lean meat broth;
Five o'clock in the evening - a glass of hot water;
Seven o'clock in the evening - a glass of diluted vegetable juice;
Eight o'clock in the evening - a glass of vegetable broth;
Nine o'clock in the evening - a glass of heated water;
Before going to bed, you can drink a cup of low-percentage kefir.
Physical activity while losing weight
At first glance, this menu may seem unnecessarily rigid, but all the women who strictly adhered to it unanimously claim that they did not feel hungry at all, but the extra pounds dissolved as if before our eyes. But again, remember that one diet for weight loss is not enough. In addition to a proper diet, an additional load on the muscular system is also required.
In this case, we are not talking about strength training at all, it is enough to include in your daily routine a set of aerobic exercises that not only activate all muscle groups, but also improve the functioning of the heart and respiratory organs. In addition, cardio, represented by running, brisk walking, cycling, dancing, swimming and aerobics, significantly increases the body's endurance and its resistance to external stimuli, enhances immunity, performance and energy resources.
You can do up to three times a week, spending up to 40 minutes of free time on each workout. One way or another, the most suitable training program should be developed by the trainer on an individual basis, based on the characteristics of the body losing weight and the desired result.
Gradual exit from the diet
An ideal figure in a week is real, but after a seven-day period, it is important to pay special attention to a leisurely return to your usual diet. It is not recommended to immediately introduce solid foods, otherwise serious digestive problems can be provoked.
To avoid such a fate and gradually stretch your stomach, it is advisable to sit on a special diet for another three days. So, in the daily diet include grated boiled vegetables, semolina and rice porridge in milk, fruit salads, fat-free kefir, cheese, bran bread. You need to eat up to five times a day, and also do not forget to drink up to three glasses of hot water between meals. After three days, you can remember your favorite dishes and treat yourself to real masterpieces of home cooking.
Liquid diet indications and contraindications
The proposed diet allows you to make the figure noticeably slimmer, while enriching the body with the necessary vitamins and minerals. In addition, the diet allows you to normalize the condition of the skin, making the skin more elastic and elastic. However, all diets have contraindications, and ours is no exception. So, such weight loss is prohibited in case of acute beriberi, chronic diseases of the digestive tract, as well as in the presence of pathologies of the excretory system. Restrictions also apply to periods of pregnancy and lactation.
Express - weight loss - an effective thing, it will help you quickly put yourself in order for the upcoming vacation or just the beach season. How to choose the right and most importantly - painless option for the body - we read in our material.
As a rule, such methods are skeptical. It is believed that she quickly lost weight - she quickly gained weight again. Doing everything wisely, without starvation and fainting, you will get a good result, but at the same time you need to be able to maintain this result. So, I WANT to choose the most optimal program that will help you achieve your goal and keep your weight exactly as much as you want.
Let's start with psychological correction. Constant stress and worries not only spoil our days and mood, but adversely affect health and figure. promotes the production of the hormone cartisol, which accumulates in the abdomen. You can starve yourself as much as you want, but the result will be minimal. Therefore, remove all dissatisfaction with yourself, petty worries at work from your head and focus on how you will like yourself in a couple of weeks and you will be able to defile uninhibitedly along the beach.
The second step is exercise. Every coach will tell you that the fastest fat burner will be in the pool. Three times a week, spend one hour each: swimming, running in the water, massage of the abdomen and “ears” at the waist (while in the water, fold your hands into the lock and start making quick up and down movements near the abdomen and other problem areas).
Now the diet itself. Remember: that products should be healthy, dietary and at the same time nutritious. You need energy to keep up with your normal lifestyle and exercise.
Start day 1 of your express weight loss program with 2-3 eggs for breakfast, unlimited raw vegetables and fruits throughout the day.
2nd day: 450-550 g of cottage cheese with low-fat sour cream and 1 liter of kefir.
3rd day: 1 liter of kefir, 1 liter of juice, fruits and vegetables in unlimited quantities.
4th day: 500 g of chicken breast or fish, 1 liter of kefir.
The 5th day should consist entirely of vegetables and fruits.
6th day: 400-500 g of cottage cheese with low-fat sour cream and 1 liter of kefir
Day 7: Unlimited fruits and raw vegetables
Day 8: 300 g chicken, 1 egg, vegetable salad in any quantity
9th day: fruits in unlimited quantities, 150 g of beef, salad of tomatoes and cucumbers with vegetable oil in unlimited quantities.
10th day: 150 g of fish, 2 slices of rye bread, salad of tomatoes and cucumbers with vegetable oil in unlimited quantities and 0.5 liters of kefir
Day 11: 2 eggs, 150 g beef, 4 slices of rye bread, vegetable salad, 0.5 liters of kefir
Day 12: 1 liter of kefir, as many fruits and vegetables as you like
Day 13: 300 g chicken, vegetable salad in any quantity, 2 eggs
Day 14: 4 boiled potatoes, fruits in any quantity, 1 liter of kefir
The start of such a diet, of course, harsh, but effective, and if you set out to lose weight in such a short time, you will have to endure a little. During the diet, drink plenty of mineral water and green tea. Also, allow yourself small : once every two days, allow yourself 100 g of your favorite dessert or other dish. This will help you more easily transfer the diet and after it ends, do not break loose on desserts and high-calorie foods that you love.