Which of us, dear young ladies, does not want to be beautiful, slim and graceful? After all, no matter how much they tell us that beauty should come from within, or whatever kind heart above all, but you can't deceive a mirror. As a mirror does not lie, a couple will not leave your life extra pounds. And you will continue to feel uncomfortable in the body. And you will also have a lot of complexes. But what to do? Then wait for the handsome prince to jump to you and give you a smile and love, even if you don’t love yourself? No. You need to feel great in any situation and, alas, with overweight you won't succeed.
What to do? Go on a diet? Not an option if your stomach grumbles while studying or working. Go to fitness classes? It is also not suitable if you have no strength at all after a long, hard day, or if you do not have enough money. So what then? There is always a way out beautiful body you can build even at home. To do this, you just need a couple of wise tips and a great desire to make yourself happy and beautiful.
Fitness at home: how to build a beautiful body
- Wise advice
- Where to begin
- Best Exercises
First, what do you need to know when starting charging? The fact that it is better to do exercises in the morning. Because it will help you energize for the whole day. Believe me, your cheerfulness after charging will surprise not only those around you, but also you. You will have time to do a lot in a day, and by the way, all successful people in this world wake up in the morning and do the exercise at the same time. So take note of this.
Secondly, there is not necessarily a lot of space for your charging. Each living area can be adapted for exercise. Therefore, do not look for another excuse to wean from exercise.
Thirdly, it is not necessary that additional things will be needed for the following exercises. Agree, if you have a desire, you can buy yourself a jump rope or dumbbells. If there are no dumbbells, bottles filled with water will do. As a fitness mat, a simple blanket will also come in handy. So you have all the things for fitness at home.
By the way, it is also important to drink a glass of water at room temperature or a little warmer before exercise, after sleep.
Where to begin
If you have a great desire to start exercising, remember, do not immediately do all the exercises for all 100. Because the next day your muscles will hurt a lot and then more than half of the people give up training. Yes, there should be pain after exercise, because this is an indicator of progress, but it should also be tolerable.
Best Exercises
1. Stand straight, feet shoulder-width apart, put your hands on your sides. First, tilt your head two times forward, two back, two left and right. This exercise should be performed two to four times.
Further, the same exercise must be done in a circle. It is good for relaxing the back muscles.
2. In the same stance, arms bent at the elbows must be spread back four times. Then become in starting position and you can repeat it a few more times.
3. Download the press. It is best to do this lying on the floor, and straighten your legs straight. Moreover, at first the press should be done only by tearing the shoulder blades off the floor.
Fitness at home: how to build a beautiful body video
4. Swing your legs. Lie on your side, one arm should be bent (the one you are leaning on). Put your other hand on your side. Then, with a straightened leg, swing up and gently lower down. Do 10 times on each leg.
5. Lie on your back. Either spread your arms to the side, or at first hold along. Then raise your legs to a height of about 45 degrees and hold, counting to 10. And slowly. This exercise will tighten your abdominal muscles.
6. Get down on your knees and lean on your arms bent at the elbows. Legs should be at right angles. Then bring one leg straight up and slowly lower it down. Do this exercise about 10 times for each leg. Moreover, you will also feel some pain in the muscles of the legs, but this is normal. This exercise very well corrects the ass.
7. Push-ups from the floor or from the bed are very good for the formation of beautiful and embossed hands. At first, you should not do more than 5-10 such push-ups. But still it is very useful for the formation of a beautiful figure.
8. Squats. An excellent component for fitness exercises at home. There is nothing more beneficial to health. The more times you can sit down, the more every week you will outline the reliefs of the priests for the better.
9. If you want to quickly put your figure in order, know that you just need to jump rope as well. It is just as useful as running. Moreover, it has a positive effect on the musculoskeletal system and cardiovascular system. This means that very soon you will simply be able to run up the stairs and not feel any fatigue.
10. You can also use a hula hoop, or the people simply call it a hoop. 5 minutes a day of such an exercise, and you will very quickly lose extra centimeters at the waist.
These handy tips will help you gain self-confidence, improve your well-being and stamina in just two weeks, and in a month a completely different one will look at you in the mirror, beautiful girl. The main thing is not to lose the desire to do exercises constantly, or 3-4 times a week.
Some people have large breasts and thin waist, someone inherited from nature slender legs and not at all slim stomach ik - all women are different. But everyone is united by the desire to have an elastic body, and relief forms. Modern woman All kinds of cosmetic products are available to combat cellulite. However, do they really help? And what should you do with your body to look perfect? This is to be dealt with in this article.
What is cellulite?
The main enemy of the beauty of the fair sex is old age. Its manifestations are not only wrinkles, but also loss of skin elasticity. And since under the epidermis is located body fat, shaped like a collection of jelly-like round bodies, then the thinner the skin, the more likely the appearance of the infamous orange peel higher. That is, visible irregularities on the buttocks, abdomen, arms, popularly referred to as cellulite, are the outline of adipose tissue due to age-related decrease in skin thickness.
The second reason for the occurrence of this phenomenon, which negatively affects the elastic body, is the action of estrogens. It is these hormones that prevail in the female body that block the instant breakdown of fat. Here is the explanation for why cellulite mainly attacks the buttocks of the fair sex. But this does not mean that nature has made life easier for men. Due to the development of obesity in the abdominal cavity, they have a higher risk of death than women with lush buttocks.
Muscle vs fat
Elastic and toned body can only be achieved through physical exercise. No weight loss creams, massages, ill-fated pills, diets will build relief forms. round buttocks, flat tummy, posture, pumped up arms and excellent health - this is a consequence of regular physical activity.
Muscles make many contractions every day. Thanks to their work, a person moves, breathes, blinks. For these vital actions, the muscles require 10% of all body fat. And where to send the remaining 90%? The answer is obvious: forced labor muscle tissue, namely, on physical exercise. During the power aerobic exercise and with proper nutrition, subcutaneous fat is burned, which prevents making an elastic body.
Wraps - true or myth?
Beauty salons offer a chocolate, seaweed wrap, focusing on the crazy effect of the procedure, which provides getting rid of orange peel. But if we consider this process from a scientific point of view, then it turns out that the declared anti-cellulite session is another swindling of money.
The fact is that the skin is negligible. The epidermis is not the intestines or the stomach. If the skin could deliver any substances to the body, then a person would get drunk from alcohol-soaked knees. However, this is not the case.
Undoubtedly, after wrapping there is a feeling tightened skin. Nutrients from kelp or cocoa butter fill small wrinkles on the epidermis, hence the feeling of a firm body. Since the aroma of a sweet treat relieves fatigue and irritation, you can experiment with a chocolate wrap at home.
How to make the body elastic and toned?
Wraps were invented by the lazy, those who did not want to practice. Perhaps they are effective in preventive measures as a way to maintain skin elasticity. But if lipodystrophy (cellulite) has already attacked problem areas, then only proper nutrition and sports will help to achieve results.
Group workouts are suitable for active individuals. But what about busy women? How to make the body elastic? In this case, purposefulness should help. Running through the day - great way remove extra centimeters. In the early days, 10-15 minutes of jogging with breaks for walking is enough. When the muscles get stronger, you should increase the time of the session.
Skipping rope - cheap and effective home exercise machine. After half an hour of jumping, 500 kcal is burned on it. As with running, while working with a rope, the muscles of the back, legs, arms and abdomen are involved.
Daily regime
An eight-hour sleep for an adult is not a whim of doctors, but a guarantee of a healthy state. Lack of sleep leads to disruption of metabolic processes, which is the reason overweight. A study was conducted in which people who slept less than 8 hours a night for three weeks recovered at the end of the experiment due to a short-term metabolism. They had a strong weakening of insulin sensitivity and a decrease in the level of the hormone leptin. Their beautiful elastic bodies overgrown with excess kilograms.
Therefore, having decided to achieve a beautiful figure, you should take care of a healthy and proper rest at night.
Water
Svetlana Fus, a well-known nutritionist who has helped hundreds of people acquire the cherished forms, spoke about the benefits of water and proved this not only in words, but in deeds. The participants of the experiment, without giving up gastronomic habits, lost 3-4% in two weeks.
The point is that the reasons excess weight are: slow metabolism, stress eating and overeating desserts after the main meal. It revealed:
- If you drink 2 glasses of water on an empty stomach, then metabolic processes in the body are accelerated.
- Drinking water 30 minutes after eating reduces the desire to eat extra dessert.
- Mineral water with magnesium fights false hunger (during stressful situations). Magnesium suppresses irritation of the central nervous system. However, regular use of such water requires consultation with a doctor.
Strength exercises
A toned body cannot be achieved by doing cardio only, such as jumping and running. The relief of the muscles gives weighting during sports. Simple exercises capable of lifting gluteal muscles, are squats. For novice athletes, it is better to polish their execution technique in the gym under the supervision of a coach.
But you can try doing squats at home. Weighting take 1-2 kg. Hands shoulder-width apart, back straight. You should sit down to the parallel with the floor, you need to get up slowly, focusing on the heels, while squeezing the buttocks. The number of approaches is 3-4 with 15-20 repetitions.
In between sets, you should do 5-10 push-ups. To strengthen the muscles of the whole body after the above exercises, it is advisable to hold the bar for a minute, while controlling the back, which should not be bent.
Summing up: how to make the body elastic at home?
- Healthy sleep.
- 8 glasses of water a day.
- Regular physical activity: alternating cardio training with strength exercises.
- Rubbing the buttocks with a hard washcloth or towel.
- The use of creams that increase skin elasticity.
- Refusal of sweets after 15:00.
- Consumption of lean meats.
- Refusal to eat after training for 2 hours.
- Meat is eaten only with vegetables, not with bread.
In order for the result to be preserved for many years, the listed recommendations should become a way of life, and not a temporary way to make the body supple and toned.
Many girls are interested in the question - how to make a beautiful body, while remaining feminine, elegant and sexy. A healthy body, well-being and a perfect figure are all that we are interested in. Each of us has different problems and it's time to deal with them. Some are worried about extra pounds, while others, on the contrary, lack them. Working on yourself is a painstaking daily work. Lying on the couch and eating rolls, slender legs and a flat stomach will not come to you. Sport is not only the body, but it is also vivacity for every day and health, if you achieve physical and spiritual balance, you will live in harmony with yourself, and all your actions will be coordinated.
External data play an important role. When you first meet, you need to make a good impression on others, make it clear that you are responsible for yourself, take care of your body and health. A slim body, causing admiring glances of men, the dream of every woman. There is nothing impossible in achieving this goal, it just takes a little effort. The first step towards excellence is a good mood. The second is proper nutrition. The third is movement. Forward to achieve your goal.
Fitness will help you get a beautiful body
The most popular sport is fitness. It can be done by anyone, regardless of gender, age and weight class. He will help you not only to come to desired shape but also improve your health. Your body will acquire a beautiful skin tone and the correct parameters of the figure. Fitness is a large number of various sports exercises aimed at diversified physical development person.
One of the most famous and popular areas of fitness is aerobics. Which includes a set of exercises performed to a fast and rhythmic musical accompaniment. Aerobics - The best way effectively lose weight, strengthen the heart and circulatory system, improve breathing apparatus. In one hour of training, your mood will rise and your working capacity will increase for the whole day.
Callanetics is a combination static exercises, which simultaneously affect all muscle groups, even the deepest. It is believed that callanetics is 7 times more effective than shaping and 24 times more effective than aerobics.
Shaping combines physical exercises and the art of creating a beautiful appearance. Bodyflex is a combination of certain types of exercises and a special breathing exercises. Enrichment of the body with oxygen contributes to the accelerated burning of fats and lipids.
The newest form of fitness is tai-bo, but it has already gained a reputation as the most effective method weight loss. The basis of tai-bo are elements of various fighting movements. This new direction is very popular among today's youth, as it is not just weight loss classes, but also self-defense lessons. Fitball is a set of exercises that are carried out exclusively on an inflatable ball. They help develop flexibility and improve coordination of movements, the muscles of the back, abs and buttocks are most involved.
Pilates is the simplest system of physical exercises, which has practically no contraindications, it is aimed at stretching and strengthening muscles. These activities help develop strength endurance and improve coordination. Injury during training is almost impossible, this is the main advantage among other types of fitness.
Yoga is a whole philosophy of life that helps keep your body in shape, always stay in shape. good mood and maintain health high level. It teaches you to find the hidden forces of the body and use them to achieve results. Modern fitness centers provide a wide range of services, you can find the perfect option for yourself, according to your taste and capabilities.
Beautiful body at home
If you don't have the time or money to go to the gym, you can set it up at home. The main thing is to do it regularly. Decide on the day of the week and time, try not to miss classes. Your body will thank you.
Let's look at exercises aimed at the most common problems in women. Belly - it is this part of the body that causes particular concern in the beautiful half of humanity. A beautiful toned figure can only be without the hated fat layer. Therefore, all women want to have a beautiful flat stomach. Nothing is impossible, a few exercises - and you will say goodbye to her. But do not try to get rid of extra centimeters in a short time, you have eaten your stomach for years, getting rid of it will not be easy either, it will take some time. However, your efforts will certainly be rewarded, do the exercises regularly and your stomach will disappear forever. The most common exercises are leg raises at right angles, body raises, and bicycles. These exercises will be enough to achieve your goal.
Beautiful body - beautiful legs
Every woman wants to have beautiful legs. Looking into the closet, you don’t want to put on trousers and jeans, your hands reach for shorts and short skirts, but not everyone can afford to wear such clothes. There is a saying that God deprives a man of his mind in order to punish, and deprives a woman of the beauty of her legs also as a punishment. But slender, well-shaped legs are not only a gift of nature, they are the result of constant work on their perfection.
Do you want to strengthen the muscles of the thighs and buttocks? Then this set of exercises is for you. Turn on your favorite music that will add strength to you, remember a dress from a small size store and yourself in short shorts - this will be the best motivation for you. Most effective exercises- these are “scissors”, a bicycle, squats, lunges, jumping rope, as well as lifting the body while lying on your back. The result will not make you wait long, after two weeks you will see changes in the mirror.
Slim body and good posture
A person with an incorrect posture does not make the best impression, especially since it is unacceptable for a young person. beautiful woman, which is simply obliged to walk with a proudly raised head and squared shoulders. Your body has a frame, it is beautiful and strong back. How you walk depends on your posture appearance generally.
The exercise "carrying weight on the head" gives the figure of a woman an impeccable harmony. So get yourself a special exercise book and walk around with it on your head when you have time. Just make sure that the back is completely straight, otherwise all efforts are in vain. A hunched back can age even the youngest girl, so that this does not happen, you need to perform the following exercise every day: lying on your stomach, raising your arms and legs simultaneously and alternately.
Graceful arms and lush breasts will make your body even more attractive
For beautiful arms and seductive breasts, you only need to spend 10 minutes a day. Dumbbells will help to give the perfect look to the hands. You need to start with a minimum weight, gradually increasing the load. Basic exercises: lifting the arms to the sides, first with the right, then the same amount with the left, body tilts, push-ups, simultaneous spreading of the arms while lying on the back.
With age, the breast loses its firmness and elasticity. Sagging breasts are the result of weak pectoral muscles which are very difficult to fix. If you tighten the muscles of the arms and shoulders, you will positive effect on tone chest. Your body should look proportional, do not forget to devote time to all muscle groups, just focus on problem areas.
Your body needs proper nutrition
One of the foundations of a slim and fit figure is the correct healthy eating. If you exhaust yourself with workouts, and then come home and eat rolls with sweets, then your body will remain as it was, and this is at best. But everyone has a different concept of proper nutrition, some say not to eat meat, others potatoes, but how to make a choice so as not to harm your body in the first place.
The main rule is to eat less than your body spends daily. This means not counting calories, but keeping the correct ratio of proteins, fats and carbohydrates. The first mistake of losing weight is the lack of breakfast. Breakfast is the foundation proper nutrition, it gives strength and energy for the whole day. It is better if these are cereals, slow carbohydrates are digested for a long time and your body remains full for several hours. For lunch, you need to consume the bulk of your diet, it is better if it is proteins and a vegetable salad. Dinner should be the lightest, the best option is a portion fat-free cottage cheese. Follow the diet. Eat when you feel hungry, only in small portions, the best snack between main meals is any fruit or a handful of nuts.
To start eating right, you need to love the food you eat. Look for helpful and delicious recipes, experiment, as you will soon get tired of eating monotonous food, and you will break loose. Try not to eat out, take a healthy, full meal to work, this will prevent you from relaxing and going to a fast food store. beautiful body- it's real and not difficult. The main thing is to have desire, willpower, aspiration and regularity. Compose your own programs exercise, watch your diet and you will succeed.
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A beautiful figure at home - myth or reality? This article talks about how a beautiful figure and a food diary are related. Here comes the mass useful tips and recommendations.
Beautiful female figure for every woman it is considered an unrealistic achievement, because all the same, if you achieve a result in one, dissatisfaction with the figure in another part of the body may appear.
In order to achieve perfect figure nothing phenomenal is required, it is only necessary to have a great desire, a specific goal and willpower.
The ideal figure, as established by the standards, should be in the parameters 90-60-90, but no matter how hard you try, it can be very difficult to achieve such a result. On the other hand, if there were no standards, there would be no goal and striving for the ideal.
The most beautiful female figure can be obtained after intensive training in gym with the individual teaching of a trainer who will tell you which exercises will help to remove overweight in certain places. But a good gym and training with a trainer is by no means always an affordable desire in terms of money, as well as in free time during everyday work and, for example, an irregular schedule.
Physical exercises that help maintain shape and tighten certain areas of the body can be viewed on the Internet. Place a gym to use your home or apartment. Although there is no necessary equipment and simulators in the house, you can use the usual bedspreads in place of rugs, use water bottles in the place of gravity (if the water is no longer enough for physical exercises, you can use sand in the place of water, thus increasing the load) or purchase dumbbells. Quite simple and understandable. To reduce the abdomen, exercises of swinging the press with the body on the floor will help. In addition, when performing exercises, it should be borne in mind that each exercise strengthens the abdominal muscles in a certain area of \u200b\u200bthe press.
To increase strength in the arms and remove fat cells on the shoulders, forearms and shoulder blades, push-ups from the floor are suitable. Here you can also change the position of the arms and legs (which also affects different muscles), for greater load, the legs can be placed on a low chair or sofa.
Squats are responsible for the elasticity of the fifth point, which also strengthen the work of the leg muscles; here it is important to squat not on toes, but on straight feet located on the floor. More details about physical exercises at home can be found on sites on the Internet and even see a video on how to properly perform them.
As for the intensity of physical exercises, each exercise must be performed until the last strength is exhausted, otherwise the result will have to wait a long time. At the first lesson, the number of times of squats, rocking the press should be at least twenty times, push-ups up to ten. When the forces run out, you need to consolidate the result last time push-ups, sit-ups, etc. The duration of the exercises should not be less than 20 minutes a day. If the exercises are performed conscientiously and correctly, on the second day the body will hurt, for three to five days. In no case should you stop physical activity, on the contrary, they suppress pain.
Intensive physical activity is effectively manifested after two weeks, the cubes on the stomach do not appear, but the size of the abdomen decreases, strength appears in the hands, fatigue and muscle pain disappear.
What mistakes are made during beginner physical exercise lessons is an intense activity, for example, doing squat exercises at a time at least fifty times on the first day, can greatly affect muscle pain the next day. Enough to do 20 times this exercise and every day to add the load, then the body will respond more adequately to the result with less pain consequences. With dumbbell lifting exercises, it is worth choosing the right weight, otherwise the severity will also affect the arms and back, you can not even lift the spoon the next day, it will be hard.
You should not exercise if there are health problems with the limbs of the back, and especially if physical activity is contraindicated in this case.
A beautiful figure at home is not achieved if you do not adhere to proper nutrition or strict diet. If the body is prone to fullness, then even the smallest piece of delicious cake can add a few grams and exercise will have to be done twice as much to get rid of them. Like it or not, beauty requires considerable sacrifice.
What nutritionists categorically forbid when following a diet or nutrition is flour products, cakes or pastries with a lot of cream, alcohol, sweets, spicy and fried foods.
Recommended not in limited quantity water, but only without gas and dyes. Vegetables, fruits, berries, low-fat yoghurts and seafood (non-fatty fish), white meat should be in the daily diet with active physical exertion. The diet should be varied and it should contain all possible useful substances and vitamins for the body. Eating every three hours large quantities, after each meal should remain light feeling hunger. After six, it is advisable not to eat, it is better to reduce the load on the stomach and leave it empty before going to bed. Such nutrition is difficult for beginners and after three days, both physical activity and diet will be much easier to endure.
If you follow diets or nutritional rules, cereals are recommended, especially buckwheat, it has many useful and nutritional properties in its composition and this product is not able to load the work of the stomach.
Before prescribing a diet for yourself, you can seek help from specialists, such as a nutritionist. He will help you choose the right diet and can even advise the most appropriate ways to diet.
A beautiful figure and a food diary should be true friends in every woman's life. Teaching children to proper diet and products useful for the body is considered a guarantee of excellent health, and for the female it is also a beautiful figure.
When using this method to lose weight and create a beautiful figure, you need to develop a sleep schedule, with active physical exertion, a person should have a good rest, because a satisfactory result can only be achieved by right approach to your body. Bringing the body to fatigue can only harm the process by which fat is burned and directed towards recuperation. Physical exercise in no case is it recommended to take before bedtime or immediately after a meal.
To make it more fun, joining relatives or family members living together to physical education will always be a useful event, and besides, doing an evening jog after a hard day will be an excellent unloading, both moral and emotional. It is the same in nutrition, if you do not seduce and do not cook all kinds of goodies, the desire to eat them decreases, joining healthy food collectively in the family will be a significant support for a person who wants to achieve the desired result. Support on diet days is an important factor in a positive result, and in order for other family members to understand this, they need to be introduced to this activity.
As a result of hard everyday work, like physical plane, and in the field of nutrition, unrealistic results can be achieved. beautiful figure you can brag on the beach by the sea, in the pool when meeting with friends, wear those clothes that were previously banned, for example, tight pants or a dress, clothes with open areas on the stomach, mini skirts or short shorts.
In addition to external beauty, a woman gains greater self-confidence, noticing the views of men on herself. And more importantly, the beloved husband begins to pay more attention and feel great pride in his beloved wife in the company of friends.
The author of this article is a young mother and successful woman, which proves by its own example that doing fitness at home and at the same time losing 28 kg is a reality! Her advice will be especially useful to those of our readers who currently spend most of their time with a child and are concerned about weight loss after pregnancy and childbirth. simple program training for every day and time of day, according to our heroine, brings noticeable results every day. With her help, she made a beautiful body at home. But the main thing is motivation, she says. This and much more will be discussed right now.
A beautiful body at home is possible! advice, motivation, photo
So, a little about myself. I am 26 years old and I have been a mother for two years. During pregnancy, I gained over 25 kg. To them were added health problems, swelling, difficult childbirth. In general, I turned into a huge obese woman with a lot of complexes and huge excess weight.
But now about the good: I lost weight, now I weigh about 50 kg (before pregnancy, my weight was 53 kg). And my goal, given the small growth (158 cm) - 47 kg.
A beautiful body at home is a reality. I judge in my own way personal experience. Yes, I still have something to work on, but I have already done a lot. And I worked on myself only at home, as they say, at home. Of course, there have been attempts to go to group fitness classes and Gym, but, due to eternal employment, these attempts were not regular and therefore practically ineffectual.
How to make a beautiful body at home: personal experience
Now I sculpt my beautiful body at home.
The program I made for myself looks like this:
Morning. Press exercises: classic crunches, leg raises, “bike”, 2-3 sets. Plus, in yoga, I draw in an empty stomach, about 10 times. It is said that this exercise helps the stomach contract. But I’ll add on my own that the main condition in order not to stretch and reduce the stomach is to never overeat. We eat in small portions and often, as soon as we feel hungry.
Evening. 1-2 hours after dinner, I pump the muscles of the buttocks: squats with a weight of 5-10 kg, lunges forward and sideways, also with weight, forward bends "deadlift" with a weight of 10 kg. We do everything 20 times in 2-3 sets. Push-ups from the floor: 3 sets of 10 times. Hand exercises with dumbbells. I'm working on calf muscles: I rise on tiptoe with a weight of 5 kg. If I work through all this conscientiously, my butt, legs and arms just ache from the pain.
The best exercises and source of inspiration
At least once a day for 20 minutes I try to twist the hoop, I have it with spikes. Sometimes I like to run, but because of my lazy nature, I can't run every day.
Often I look for good new exercises on the Internet and try them. I really like the Youtube channel - YougiftedRussia. I advise you to look, there is a lot of useful and interesting information.
How do I motivate myself
And I also save photos with beautiful figurines of girls to my computer in the Motivashki folder. And when I study, I turn them on with slides to the music. That's my motivation.
In general, a beautiful body at home is possible and not at all so difficult. The main desire, will, desire and systematic. Choose, make your own programs, try new exercises, watch your diet and you will succeed!
