There is an opinion that in order to become super well-groomed, athletic, beautiful, slim, you need to go to salons, spa treatments, gyms, medical centers. And nothing else! So, I never went to the salon for body treatments, I went to the gym for 4 months and then, lazily. Everything I have, I created myself. At home! All this is budget, not particularly difficult. I didn’t jump rope around the clock and run up the stairs. Just regular maintenance. All in a complex, gives an amazing result. Of course, diets and proper eating habits are very important! I have a lot of reviews about this, at the end I will throw links to the most effective. But now, we're not talking about diets. Namely, about caring for the skin of the body, for the figure. Some tips are more difficult, and some are generally simple :) Well, let's go?)
To begin with, I will please you with a contrast photo Before and After The difference is about 2.5 years :)
Many people think that diets and proper nutrition are needed to lose weight. However, no! Let's start with my favorite aspect of nutrition. WATER!
80% - a newborn, 70% - a middle-aged person, up to 58% - in old age. Aging is "drying out".
Well, I don’t know if water will save you from aging. But it will definitely save your skin. My nose was flaky in September. I started drinking a lot of water, nothing flakes at all, my hands do not dry. Also, water helps to get rid of cellulite. We are a huge percentage of water, our body needs it! I already got my mom hooked on it :) And I myself can clearly say that 1.5 liters of pure water a day work wonders with the skin. And the complexion is so generally super :) Here is my review on how to lose weight from water. Just get a bottle, drink enough water, you will change very quickly :) Juices, tea, coffee, not that. It is pure cold water.
We are what we eat! And our skin too! Therefore, it is necessary to eat more or less correctly. Well, you ate candy, well, it's okay. But if you eat it every day and have a snack with chips ... This is no longer super. Proper nutrition is not an empty phrase. People yell that sour cream is terrible. No, it can. A lot of things can be done with proper nutrition. Much more than impossible. Here's to me for half a day. Cabbage with low-fat cheese and herbs, regular rice, two eggs.
Yes, this is not a super low-calorie food. But it is good for the skin of your body. I'll have a salad tonight :)
For those who do not want to cram protein into themselves, that is, chicken, cottage cheese and the like, they came up with Protein :) In small doses, it is useful even for those who do not swing. If I can’t eat enough protein on a certain day, I drink protein :) Now it’s not very tasty for me, I advise vanilla, diluted with low-fat milk. This is delicious:)
Get rid of sugary drinks. Their skin is disgusting. More green tea is better :)
Sometimes the skin of the body is bad, dry, uneven due to a lack of vitamins! Any will do. Just a vitamin complex. Hair will be better, nails. And of course your body.
And my favorite Cicteral helped me with acne on my body! It has many wonderful properties :) But including acne :)
Now a little about how to influence problem areas outside.
Have you all heard of the baking soda bath? That you can lose weight ... You know, I have not lost weight. But after a course of such baths, I look very fit! Everything is simple. You went to the bathroom, poured warm water, threw in 1/2 or a full package of soda, added sea salt to the eye, you can still have oil, turned on the music, and rest for half an hour. Can be combined with others cosmetic procedures, for example, apply a mask on the face and hair. It's not difficult, right?) And it works very cool!
Now let's talk about creams. There is such a cream for the udder of cows. It cost 60 rubles when I bought it.
A kind of Zorka. Fat as hell. But, if you apply it on the heels, and put on socks on top, then after that they will become much softer. I do it this way, I smear it on my ass, and my knees, and my elbows, and my hands. Better than any cream! Face, I don’t smear it, I’m afraid :) Although, many smear their face. I heard that it rejuvenates. It's too early for me, but still :) There are analogues of it, only for people, 600 rubles each ... Better buy this one, it's cooler!
So, creams for weight loss, for cellulite, stretch marks, for skin tone ... This is just a small part of what I have tried.
I smear without fanaticism. Sometimes at night. But, there cool way how to enhance any of this cream. Even several ways. First, wrap cling film. You can wrap a cream, scrub, gel, mask. And sit there for a couple of hours. It hurts sometimes. Then the legs and butt are red. But, but the effect is what :) In general, all creams are of the same type. I can only pick this one :)
He, on the skin steamed in the bathroom or sauna, gives pain) Even if without a film) Then everything is red :) But, on the other hand, cellulite kills perfectly, it’s a pity that there are no stretch marks ...
Another strange way is to blow a hot dryer on the skin with cream :) It helps me to enhance the effect :)
Vacuum massage is often done in salons. But, you can make it at home too! Buy jars at a pharmacy, or on Aliexpress. Smear with cream and drive jars over problem areas. So they will ride. Boring, but also helpful!
In the salon they will do better, of course, but you can do it yourself. I sometimes watch TV shows and do a massage, just on the machine :) You can also use an anti-cellulite massager. Lying right on the couch.
Well, now about the coolest and efficient way get the figure of your dreams! Fitness!
The load on the body gives the most different results. Eliminates cellulite, makes the skin supple and beautiful! And most importantly, it changes the shape of your body! You become more resilient. Let's start with the simplest. Many people live in multi-storey buildings. So why not walk up the stairs? This gives great results! It's more like cardio. You are in good shape, you are losing weight. Your skin of legs and priests is more elastic.
Exercise for the lazy! Fitness in bed! Yes it is possible. Of course, it is better to do it on the floor. But also on the couch. You turn on your favorite series or movie. Lie on your back. You tear your ass off the sofa, as if making a bridge. Blades on the couch. The legs are bent at the knees. So hang as long as you can. I sometimes weigh like this for about 10 minutes. The plank can be done on the floor by the TV :) The tension of the priests on the couch is also suitable. This can be done in the subway, at work, everywhere. You are unlikely to shake muscles, but add tone! Another one of my favorite exercises for the lazy is the vacuum. It's hard for me to explain, watch the video on the net. The tummy shakes with a bang, it is the relief that gives. Unless, of course, you have a layer of fat :)
Now to more explicit exercises. Squats! Oh my love :D
I'll tell you how, how much and when I do. Damn, I'm showing all my cards :) It's no secret that squatting is good for the priests. But not everyone knows which is better. I found the best option for me. Again, I can't stand boredom. Therefore, I turn on something on the computer display, or on the TV. Feet shoulder width apart, hands clasped. I look up, make a small deflection. I rarely take weight. But, there is such a thing, with it you can build muscle mass. Or kick your leg...
So, you can start with 50 a day. My record is 600 per day. Now, when arms and legs reach, I do a maximum of 200 per day. 30 times in the approach, the break between sets is small, THIS IS VERY IMPORTANT. I used to do it every other day. Now at least once a week. Still, the effect does not disappear. From squats, the press also swings, take note :) And the butt is a nut, and the legs are in good shape, and the press is also my favorite exercise. Yes, your legs will become fat. This is a minus for those who want thin matches. Then, for you, cardio and stairs of your entrance / house: D
My favorite pastime is posing :) Useless? No. Not even at all. After a 3-hour photo session, everything hurts so much that I can hardly walk. But you can do it at home too. First, you learn your good angles! But most importantly, it's static exercises! Like a plank, basically. Only it's not boring. You may not show these photos to anyone. Just try to take different poses in underwear, complex, simple, strain the muscles of the priests and legs, violently pull in the stomach, all sorts of backbends, poses on the toes. What a load. But it’s fun :) You need it in underwear, otherwise you won’t try to pull in or strain your stomach :)
Another exercise that I like. It is not as effective, but still there is a sense. Just jump in place. Again, for the series. For a long time, until shortness of breath begins :) It leads to excellent tone :)
Lunges ... Well, I don't like them :) In other matters, like jogging :) I have VSD since childhood, I often feel dizzy. And here is the biker! This is paradise. Though the simulator, even in the country. Legs work great, but the whole body works. By the way, more about the bar. It also works almost everything. Arms, back, neck, abs strong, hips strong, booty, calves, chest. This is a wonderful exercise.
On this moment, only plank and squats, I don’t do anything else :) It’s been like this for a long time. I got lazy. But the form remains!
Of course, if you're exercising, you need to watch your diet! Read my other reviews if you're interested. Too lazy, I’ll say multiple :) A lot of water, proper nutrition, approximate calculation of calories, do not eat at night. In general, this is the main thing. The body is work. This is long work.
You will not get a dream figure in a month, you will not lose 20 kg in a week. Alas. Gotta plow!
I don't aspire to be anorexic. But I have a weakness with harmony.
But at the same time, I want a relief :) A little advice is also a solarium It is harmful if you sit there very often and for a long time. If you choose a quality solarium, follow all the rules, then everything is fine. A tanned body looks much better than a pale one. Not to mention the terrain. Have you noticed that all Fitness bikinis look like overcooked chicken? So, all for the sake of relief :)
We moisturize the face, almost everything. So the body needs to be hydrated! Shower gel, lotions! Dry skin is ugly skin. And one water in large numbers It won't save you.
When I was engaged in the gym, I was generally a jock. But, I didn’t like it :) Now I study at home, little by little)
I wish you good luck on your journey to your ideal! Thanks for reading :)
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Here are mine about diets, for those who are interested:) Only what really works! But I also have other opinions.
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Oh, I want to write a couple more secrets :) And of course, a photo for your motivation! So, there was this hamster.
No waist, because there was fat. From malnutrition, it is the stomach and sides that most often get fat.
Also, cellulite! Where without it! Yes, even if you are not fat. But he may well be.
On all the legs, on the pope ... Everything hangs, there is no form. Yes, I didn’t even buy pajamas with shorts at some point. I rarely wear shorts in the summer. Where do I go? I don’t have those photos, I deleted this tin. But even in the usual photos that I posted on the network, everything is visible ...
From junk food I was cheeky. Maybe it's the age. But at 12 she wasn’t cheeky, but by 14 ...
The feeling that the photo is an adult woman. And I'm 14 here. Fat ages. Thinness and sportiness are a sign of youth. Nobody wants cellulite! Throw away your laziness. Now or never! So I would sit at home, hating myself. And I wouldn't be anything at all. Not because it's terrible. And from self-doubt. I promised myself for a long time that I would become an ideal. And we must not promise, we must do.
And I wouldn't be...
The same wall. But the girl is different. Loving yourself is extremely important. Therefore, I believe that everything should be done for this!
And now a little secret.
I have already advised you to drink plenty of water. What's more, you won't look good without water. This required condition! But the tea is also very good. Plain green tea. I have a 600 ml mug. I put 3 tea bags and 1 teaspoon of sugar on it. To not be sad at all. Tea cleanses the body. Accelerates metabolism. Amazing effect on the skin! Water water, tea not included daily allowance water. Just not to drink only water, I also drink tea :) Well, coffee :) It also speeds up metabolism :) But tea is good for skin tone! I drink it all day, I like it cold.
Another secret. Scrubs are often so expensive. Buy salt, mix with instant coffee and go! Add olive oil. To create mass. Believe me, it won't seem enough to you :) And the effect, well, is amazing. It is much tougher than store bought scrubs. And much cheaper. You can add coffee grounds, coffee, by the way, is a chic cellulite remedy if you make scrubs and masks with it. Verified :)
But, cooler than my hardcore soda bath recipe with elements of sadism ... There is nothing.
You know, now I generally train very little. But the shape is excellent! You are building yourself. How you've been spoiling your appearance with pizzas at night for years. After all, it's hard to be beautiful! I know for myself. My adolescence is a period of food. I ate, always, everywhere, everything. Here, for 2.5 years I blinded the form. Yes, I can easily get fat. But I have already lost the habit of eating harmful! But the physical form is generally difficult to kill completely. You are building your future... Yourself.
I killed cellulite almost completely. And he was very hard on me. Even though I was 14-16 years old. I matured very quickly, I was always tall. Now I'm younger :)
Appearance gave me self-confidence. Now I communicate normally with people, I am confident in myself. Is it redundant? Become more confident? Obviously not. The main thing is not to be arrogant :)
I understand that it is difficult to start doing all this at once. Start gradually. Velvety smooth skin, without orange roots ... It's amazing! Work hard! Don't expect results in a week. Patience, consistency. And you don't recognize yourself. I love McDuck, but I don't eat it. Because it's more important to me to look good. If food is more important to you, that's your right :) If watching a movie is more important than spa treatments, scrubs and exercises are more important, your right! My review is for those who want to change their appearance :) I wish you all success, everything will work out!
KILL CELLULITE FOR 70 RUB!
I can’t say that a complete absence can be made from a running one. But in a week of such procedures, you will notice a clear result. So, we buy a high-quality hard massage washcloth. For example a mitten. We climb into the bath, if there is, with soda. If not, just in the shower. And three! Three so that everything is red, we do not feel sorry for ourselves. We all know that it is the skin scrub that saves from cellulite. And we are lazy :) We feel sorry for ourselves, we are waiting for a miracle ... But in vain :) Believe me, nothing is cooler than a steamed skin scrub. And it is not necessary to use an expensive store scrub. Salt with coffee grounds great option! And if it's even simpler - Washcloth! Only tough. Here you can read in more detail and. It's about how to enhance the effect of a washcloth :)
Plank! Forward!
The plank is the best exercise for the press. I want to talk about it separately. This is the best for the relief of the tummy. And this waist does not go away. Yes, and the legs swing :) In general, an exercise for everything, universal) And it will take 2 minutes a day maximum :)
How to make a waist already?
No, well, you can of course sleep in corsets. Or remove edges. But if you are still adequate ... NO! Or you lose weight all over, including the waist. Or build up muscles on the hips, thereby making the waist visually narrower. I use this method :) Exercises for the waist will only help if you have fat there. If it is not there, your bones will no longer be. Alas ... So we drive fat, in any way, and grow muscles on the pope and hips :)
Deadlift is the "new" trendy exercise. And a little useful for those who want a beautiful ass.
No, this exercise has been around for a long time. But it has become fashionable for girls recently. In general, this exercise used to be mainly done by bodybuilders. With some terrible weight. I won't lift one like that, even if I strain with all my might. And this exercise, in fact, should grow muscles. BUT! Watch the video, deadlift for girls. Weight take 10-15 kg some. What is its advantage over squats? I can only say that my legs hurt less, and my buttocks hurt more. The disadvantage of squats for me is that my legs grow. But I don’t need it, I already have such a body shape that fat goes to the lower part of the body. I'm sick, I can't be heavy, full workouts too... Well, once a week I do now. The deadlift was recommended to me by a friend. Out of habit, everything ached for me, namely the buttocks strongly, less strongly rear surface hips. And I practiced with a cosmetic bag, with varnishes ... She is 6 kg. Many people squat and work out with a canister of water, but I have a giant cosmetic bag: D My muscles have lost the habit, I barely crawled for 3 days. So now I'm just warming up. I don't really want to build muscle right now. I want more tone, more elasticity, more cool shape. I'm so asshole. I just want to tighten it up. Eventually. I have a deadlift with no weight. Well, more precisely, its likeness, not the craving itself. Just similar movements, with the tension of the buttocks, of course. And even during exercise, I can directly feel the buttocks. Purely their tension on the couch does not give this ... As a result, the legs do not grow much, and the butt comes into tone. My friend is more trained than me. She does with weight. Her butt is growing, but her hips are slightly. She put me on the bar :) And I put her on the water So far it is difficult for me to assess how effective the deadlift and its similarity are on my own example. I can only say that it is the buttocks that hurt the next day. This pleases, usually the hips and calves hurt the most.
Looks like I'm skinny, right? No, I'm a sly bastard :)
Now my muscles are falling off my legs ... Achieved by squats. Legs are toned, but thinner. And the buttocks are muscles that are, as it were, a frame. And they have a good amount of fat. But, thanks to soda and a washcloth, this fat looks noble: D Training, of course, also plays a role. When you take weight during training, first of all (as I noticed) volumes increase. And training without weight is monotonous. But less muscle growth. But, they add tone. With weight, people squat 10, well, 20 times per workout. And I did it without weight. 300 times a day. A beautiful body is hard work. It is easier to be thin and beautiful than to be lush and beautiful. Alas ... I was 4 kg thicker, then my stomach sticks out slightly under a tight-fitting dress, then the side of the melting is pinched. And on slim body easier to wear. Everything fits properly. It is also easier for thin people to achieve relief. I am amazed how "swag" girls achieve such a press, while having a huge priest ... I don’t know how, honestly :) In general, there is a phrase that a man to be skinny and without cubes is a shame) Shame, not a shame, but it’s easier for thin people achieve relief. But for men in general easier muscles raise...
I am not a doctor, not a coach) I only write what helps me, I am not responsible for the full usefulness and correctness. I have achieved this, I am writing frankly :) You can read the rest of my reviews. There's a lot about body care, especially diet. But no matter how hard I try to dissuade people from starving, people will continue. Those who read the review. After all, someone else wrote that this is a great method. Everything is individual. I love squats, a lot of people hate it. And I hate cardio. But we have to.
All success :)
18.02.2016
I didn't think that my reviews would have such a strong success at all :) I'm very glad that I'm helping. At the moment I'm trying to return some relief. Having studied every article on the Internet and my past experience, I realized that I need a bar. I now have a small layer of fat. Therefore, the relief will be easier to obtain than six months ago.
I weigh now 57-57.5 kg
And for several weeks now I have been doing the bar every day (I didn’t do it once). I love this exercise for the fact that it creates relief, but does not spoil my waist, as standard exercises on the press. Plus, the legs are very pumped up. As well as the body and hands. This exercise pumps almost everything! It's amazing, but it's true. I do minutes. I set a timer on my phone and stand at the counter. I do everything by default. On the elbows. That is directly the most standard lath. Not lateral.
Once I did exactly 2 minutes. The next day it was painful to laugh... I think that a beginner should start with about 20 seconds :) This is how I started :) Over time, I will increase the standard time in this static exercise. But here's a minute :)
I want to go back to full-fledged squats :) And resume protein) While it just doesn’t make sense, I don’t grow mass especially ... I eat protein, I try :)
A little motivation!) Here are my changes for 3 years)
I was active in the gym only in 2014. And then she focused on cardio there. I feel comfortable working out at home. And at home it is really possible to achieve results. The main thing is to really want. And don't rush.
I don’t do baths with soda very often ... But I regularly apply creams :) And I keep the food more or less balanced and healthy)
Before going to bed, I always dreamed that I could film my body on video, walk around in the shortest denim shorts and a crop top. That everyone will look at me ... This motivated me a lot. I also subscribed to the pages of beautiful girls on Instagram. Beautiful to your liking. It's in terms of figure. And every day I saw them in the feed. How beautiful they are, how people care about each of their photos. I dreamed about it ... And I got it :) I already have 37,500 subscribers, this motivates me not to relax :) After all, envious people will bite me if I become like 3 years ago again ... Find your motivation! At home it is quite possible to blind yourself. Without miracle pills and creams for 5000 rubles. Everything is real :) Without good nutrition, your workouts will be much less effective. Glad to be of service... Good luck to everyone!
Be perfect! I do not impose my ideals, I just help those who want it.
When a man goes to the gym for the first time, he will most likely choose to train with weights, because a man must be strong. When a woman visits the gym for the first time, she thinks about aerobics, because a woman should be graceful. But there is another reason why many men develop strength and women develop flexibility.
It's simple: we follow the path of least resistance and do what we do best. This is fine. The difference between amateur sports and professional sports is in getting pleasure and healing the body, and not overcoming oneself through pain. But still, you need to work on the whole body.
Development of flexibility for men
When a young man appears in the hall, he devotes no more than five minutes to warming up. And in vain.
Before training, you need to warm up for 10-15 minutes, conditionally - until the first sweat.
Rashid Itsaev, coach, master of sports of the USSR in weightlifting
Dynamic stretching (stretching) should be performed at the beginning of the workout, static - at the end. Experience in resistance training does not prevent reduction in muscle strength evoked by passive static stretching .. These are common truths, which, unfortunately, not everyone remembers.
It is believed that a bodybuilder is a clumsy mountain of muscles. This stereotype is justified. During hard training, constantly contracting muscles become thicker and shorter. Professionals know this, so they pay special attention to the development of flexibility, not limited to stretching. A famous example is eight-time Mr. Olympia Ronnie Coleman, who can sit on the splits.
Stretching, yoga, and other techniques to increase the flexibility of muscles and joints reduce the risk of injury, improve posture and mobility, and have a positive effect on strength performance.
Even if you don't work weightlifting, can prevent injury in everyday situations, such as if you slip.
Strength exercises for women
The stereotype is still popular that the female power sports not needed. There are several arguments: the bench press leads to complications during childbirth, a woman loses her femininity.
Because of physiological characteristics the female body is not prone to building muscle mass. On average, a woman's body contains more fat than a man's. Therefore, in order to increase muscle mass, a woman has to put in more effort.
Due to less testosterone in the body and slower, the female body tends to store energy in the form of fat rather than burn it. Weight muscle tissue grows slowly, so the opinion that a woman will turn into a mountain of muscles without the use of hormonal drugs is erroneous.
But, on the other hand, the female hormone estrogen helps muscles recover faster and prevents muscle loss. Estrogen also opposes the protein-damaging hormone cortisol in women, just as testosterone does in men. BioSignature review: Are hormones the key to weight loss..
Due to the difference in the ratio of muscle mass to body weight in men and women, a woman is unlikely to be able to pump up so that the body acquires a V-shape. Well-known American fitness model Elena Abbu proves this by her own example.
Strength training will not turn a woman into a man. The relief of the beauties of body fitness is the result of the preparation and drying of the body. After the end of the competition, even among professional women, sharp angular forms quickly acquire feminine roundness.
They will provide a more harmonious body structure, strengthen the muscles of the core, prevent curvature of the spine and help develop the endurance necessary for all types of training.
Some people have large breasts and thin waist, someone inherited from nature slender legs and not at all flat tummy 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
A firm 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: to the forced work of muscle tissue, namely, to 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 put away 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, deciding to beautiful figure, you should take care of a healthy and good 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 that can tighten 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 exercise: 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.
According to the quantity and quality of the services offered, sports facilities can be divided into three categories: budget, business class and elite. The average cost of an annual subscription in the halls of the lower price segment in large cities is 30 thousand rubles. The price tag for business class centers (more exercise equipment, a swimming pool or a sauna) starts from 40-60 thousand rubles. Annual cards to elite fitness clubs ( personal coach, massage, SPA and other bonuses), as a rule, cost more than 100 thousand rubles.
Not everyone can afford such expenses. In this case, and also if you don’t like, don’t want or don’t have time to visit a fitness club, they will help you achieve a beautiful body.
Leg exercises
Leg training is the foundation. On the legs are the most big muscles body. The level of their training affects the overall physical fitness: weak legs do not allow to fully perform exercises for other muscle groups. Not to mention the aesthetic side of the issue. Toned legs are just beautiful.
- squats;
- wall squats;
- jump squats;
- squats in the lunge "Clock";
- lunge squats with leg raises;
- lunges;
- lunge jumps;
- curtsy lunge;
- exercise "Pistol";
- steps with a rise;
- tilt lift;
- lifting legs from the position of "emphasis on the knees."
Hand exercises
Hands are always visible. Unlike other parts of the body, they are more difficult to hide under clothing. As a rule, men train their hands for beautiful relief, and women - to get rid of muscle flabbiness.
For training at home, the following types of exercises for the hands are offered:
- triceps exercises;
- diamond push-ups;
- exercise "Boxer";
- stabilization exercises on the shoulders;
- hand circles.
Exercises for the back and chest
If a person trains his back and chest on different days, he is a beginner. Experienced Athletes know that antagonist muscles should be developed in pairs. Otherwise, you can get stooped shoulders: the back will not hold the pumped chest.
Balance exercises you can do at home without equipment:
- push ups;
- push-ups "Dolphin";
- exercise "Kick a donkey";
- handstand push-ups;
- push-ups "Judo";
- exercise "Flight in reverse";
- exercise "Superman";
- raising arms and legs.
Full body exercises
This set of exercises will suit you if your goal is to maintain a general physical form. You can perform them not only at home, but also, for example, on vacation or a business trip. They do not require special equipment. The only "weapon" is your body weight.
- exercise "Inch caterpillar";
- fold jumping;
- bear crawl;
- polymetric push-ups;
- climbing stairs + biceps;
- exercise "Climber";
- exercise "Strike";
- exercise "Squat thrust";
- plank;
- plank push-ups.
Another option for home workouts for the whole body is static exercises. They are also performed without additional weight. Statics develops strength, teaches you to feel muscles and strengthens ligaments.
Press exercises
Work on the press and sides is complex and painstaking. A huge number of muscles are involved, which also help maintain good posture and normal work internal organs. Therefore, to beautiful belly not only women strive, but also representatives of the strong half of humanity.
Below you will find six “easy” ab and flank exercises that you can do at home. (“Simple” is not in vain in quotation marks: if these muscles did not work before, even classic exercise the press will be difficult to perform.)
Poses for relaxation
The ability to relax is an equally important component of training. Such exercises relieve tension and remove clamps from the back. Doing them is not only useful, but also pleasant.
fitness ladder
If you don't have time for complex training, then get acquainted with the Fitness Ladder program. Its implementation requires no more than 10-15 minutes a day.
The fitness ladder consists of 48 steps, each of which represents a certain number of repetitions of five exercises. The first 15 steps are an introductory test, these are lighter versions of the next level, which takes from 16 to 48 steps.
The speed of passing the steps depends on the initial physical training. In addition, you can speed up or, conversely, slow down, depending on how you feel. The only condition is that you need to practice every day (except for illness). A step is considered completed when you can easily complete all the exercises. To begin with, you can allocate one week for each step.
Unusual inventory
Most of the above workouts do not require any sports equipment. But the advantage of training at home is also that various, often household, items can be used as inventory. For example, towels.
Or paper plates.
Gliding (gliding) - a fitness direction in which all movements are made by sliding the arms or legs along the floor surface.
At the same time, almost all muscle groups participate in the work, balance, speed, endurance develop well, and familiar and familiar exercises open from a new perspective.
Sold special discs for gliding. But they can be successfully replaced with conventional disposable plates. Paper slides are the best.
Sports for moms
Another advantage of home workouts is accessibility for everyone. This is true for young mothers who have no one to leave the baby with. Women after childbirth want to put the body in order. But there is no time for trips to a fitness club, and, as a rule, there is no free money either. How to be? Engage with the baby in your arms, in direct and figuratively. At least, this is what one of Lifehacker's readers, Marina Fedotova, does.
Childbirth loomed ahead ... And, as it seemed to me, deep immersion in a child with obligatory attributes in the form of an unwashed head, a stretched dressing gown and - oh, horror! - excess weight coupled with the inability to get rid of it. After all, I was not supposed to have a nanny, my husband went to work at 8 in the morning and returned exactly 12 hours later, and my parents were far away. That is, leaving the baby in someone's care to go to the gym was not possible.
Moderate exercise has been proven to prolong life. If given physical activity only 15 minutes a day, you can add at least 2.5 years to your personal timekeeping. It's worth the sweat in training. In addition, as you can see, in order to keep fit, it is not necessary to visit expensive clubs and gyms.
Home workouts are available to everyone!
To conclude and add to the above, here are seven of the best YouTube channels for practicing at home.
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.
