Summer gives us a lot of beautiful: long-awaited vacation, sun, sea. We are objective: if you all the winter died extra kilograms, then a couple of days before the bathing season, wonders should not wait. But there is good news! If you are ready for daily work on yourself, the figure will become noticeably better and you will give an excellent start to create the body of your dreams. On how to do this, our blogger Expert Jan Stepanova will tell.
The most important thing is your nutrition. Eighty percent of the beautiful figure is made in the kitchen, the remaining twenty is any activity and training.
Calorie deficiency, rejection of food garbage (fast food, products containing transgiors, duff and sweet) and the love of healthy products will immediately give a positive result. There will be excess water. It is important to remember, especially on vacation that fruits are also sugar from which you quickly recover. Therefore, the question is: why I do not lose weight if you eat alone fruit, - disappears by himself. Fast carbohydrates - only in the morning!
How to build training to quickly come into the form? Many begin to exhaust themselves intense cardio, but fat is burned with a low-intensity cardio with a pulsometer. Your pulse should be one hundred twenty-one hundred forty beats, if it rises above, you are already working on endurance, and not for fat burning. Here are my main recommendations.
The presence of a pulsometer, slow, but long cardio at least an hour. Do Cardio on an empty stomach. While the level of glycogen on the outcome after sleep, our body begins to spend energy from their stocks. Fat burns first, but you have to be careful: the muscles begin to be raised after fat. Therefore, fast walking in the morning, at dawn, and then breakfast consisting of smoothie (greens, banana and some water) and a long cooking porridge will give you a significant push in weight loss.
Power training, without them anywhere. The presence of muscle mass helps to spend twice as much calories, even when you do nothing. Do not be afraid of large scales, with all the desire you do not dissolve to the pitching level. Power workouts you will achieve a beautiful relief. Make the latest approaches with a small number of repetitions "Through I Can not": they are the most efficient and will give an increase in muscle mass.
Strengthen the housing - keep the bar every day. Get the habit every morning to make static exercises, they burn extra calories and strengthen the body. Every day, increase the rack time in different types of planks (side, on elbows and straight hands).
I will share one of my main secrets - as I quickly came into shape after a second pregnancy. The daughter was born in May, and in the summer we went to the sea. I took her on my hands and went through the sea. Come into the water slightly above the knee: water resistance makes it difficult, so you have to make additional efforts. Plus you get anti-cellulite massage due to friction of water.
And most importantly, any activity every day will help speed up weight loss and maintain the result. Beach volleyball, mountain bike, walk in the mountains, rollers plus healthy nutrition are creating wonders. Checked for yourself!
Photo by the author
Exercises for Yagoditz
Take the position lying on the back, bend your knees. Pull your arms along the body. You can put the heels on the step platform, toes on yourself.
We put on the middle of the thigh and keep all the time in tension.
Raise the buttocks, squeezing them, linger for a few seconds and slowly return to its original position, without touching the floor.
Perform 20 repetitions of three approaches. Watch your breath, do not delay it.
Photo by the author
Sumo squatting with weight
Take the weight for your level of preparation (dumbbells or weights).
Stand straight, legs a little wider shoulders, socks unfold to forty-five degrees.
Slowly go down down, keeping the weight between the legs on the elongated hands, make a sat down to the level when your hips are parallel to the floor.
The knees are strictly in one plane with socks. Who wants to complicate, bring off the heels from the floor.
Repeat 10-15 times three approaches.
Photo by the author
Flunches with the ball
Stand straight, legs on the width of the shoulders, keep a small stuffing ball in front of yourself at the thigh level.
Strain the muscles of the case. Step forward for 60-90 cm. Drops dramatically until the rear of the leg is almost parallel to the floor. Hold in this position.
Perform an inverse movement, returning to its original position, and repeat the exercise 10-15 times. Change your leg.
On the exhalation, we make a lunge, we return to the original position on the breath.