How many times have you promised to make a photo on the beach, which will be clearly visible your press and rounded buttocks? However, it is not easy to achieve a peak form, as it may seem: first need to grow muscle, but only then reduce the percentage of subcutaneous fat. If you do not know how to choose a lot and lose weight, prepared for you a plan for the next season.
Muscle hypertrophy
Trainers came up with this term to designate the process of increasing the muscles in the volume as a result of training - it is precisely such an effect that you need to achieve. While you go to jeans and volumetric sweaters, do not afford to increase your daily calm - from 1400-1600 KK for 2000-2200 KK. Do not hurry there are candy and pastries, it will be much more efficient to add the diet to the portion of complex carbohydrates and fats: more often eat oatmeal, buckwheat, brown rice together with nuts, avocado and butter. Increase the calm is gradually - 200 kk per week - and also slowly reduce it at the end of the season of the set, starting from March-April.
Heavy workouts will strengthen muscles
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Changing the training process
During the set, it is important to change the workout plan so that the excess energy is consumed effectively. If you usually make 10-12 repetitions in the approach, reduce their number up to 4-6 and increase weight. Try not to pay attention to the fact that the weight of the rod increases - this can provoke the psychological block and fear of exercise. The basis of training is the basic exercises (animals, traction, squats), which to complete the classes need to be supplemented with insulating exercises on muscle groups that work on this day.
Skin care
During heavy workouts, muscle fibers are injured, therefore, as a result, the muscles are poured with water - the visual effect of the volume can be held for 1-2 days. To accelerate the overclocking of lymphs, you need to not forget about the massage: do it at home with vacuum banks and butter, go to the procedure in the salon or the skin of the skin with a rigid brush. After the procedures, be sure to apply nutrient cream on the skin with a composition rich in vitamins and natural moisturizing factors. Also in the winter we advise you to wipe the legs and buttocks with acid lotion - the same you are suitable for the face. Lotion will help speed up the regeneration of cells - there will be no peeling and sensation of skin struts. Earlier, we wrote about how to choose an acid tonic.
Do not forget to do self-massage
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Motivation - Pledge of Slender Figure
Typically, psychologists do not advise buying things for size less, but coaches agree with them only in part. Anyone is important to see the result, and it pours out in pride its own resistance and satisfaction with his appearance. Instead of a narrow mini skirt, buy a sports kit: shortened top and leggings on an overwhelmed waist. As soon as you come into shape, such an equipment will look at you charming.