Pages

10 variants of fasting days


10 variants of fasting days

1.Fruit

1.5 kg of fresh fruit (anything but bananas) divide into 5-6 receptions and eat. Not on the schedule, and at the request of))

2.Kefir

This fasting day is very popular because it is effective, easily tolerated and normalizes bowel function. During the day you can drink 1.5 liters of yogurt.

3.Apple

During the day you can eat 1.5 kg of raw or baked savoury apples.

4. Cucumber

Again 1.5 kg of cucumbers divide by 5 receptions. You can season the cucumbers with greens.

5. Protein

During the day you can eat low-fat meat and fish products, vegetable proteins (like beans). To protein foods you can add for variety some fresh vegetables – tomatoes, cucumbers,greens. You can lightly salt. You can eat every 4-5 hours.

6. Rice

150 g brown rice to cook without salt and divide into 3 portions.Rice is a little salt or add a pinch of cinnamon.During the day you can eat another Apple, sweet pepper, carrots.

7. Egg and cheese

For Breakfast a Cup of black coffee with or without sugar, 100 g of cheese. Lunch: stakana with or without sugar, two eggs in the nads. For supper tea, 200 grams of cheese.

8. Milk

6 times a day every 2 hours to drink 100 ml of milk. At night to drink 200 g fruit juice with sugar.

9. The buckwheat and kefir

Buy a liter of one percent yogurt. In the evening soak in boiling water 200-250 grams of buckwheat. Note: without the salt, fat and spices!!! Wrapped in warm clothes and let it stands until the morning. You can eat 250 g of buckwheat (weight before cooking) 3-5 techniques with 1% kefir. All the yogurt you can drink a liter.

10. Carrot-beet-egg

You can eat 300 g carrots, 300 g of beet, and 2 eggs. Carrots grate on a fine grater and season with 1 tbsp oil. Boil the beets, grate and season with 1 tbsp oil. The eggs are just cooked. Eat it all in 5 receptions.

Drink water to lose weight!



Drink water to lose weight!

The faster racing car, the higher the fuel consumption. It is the same with man. The higher our metabolic rate, the more we need energy, the more we burn subcutaneous fat. So, water is a natural regulator of metabolism.

At the first, still very weak, the sign of thirst, the metabolism slows down by 2%. It would seem that small, but is enough to lower the physical strength. The truth is 10%. But a couple of glasses of water accelerates the metabolism by 30%. In fact, water is for human life the main element. Our body consists of water and it constantly consumes. This implies that we should regularly drink. Otherwise, the body will flatten.

By the way, water-filled stomach reduces appetite and Vice versa: provokes thirst for hunger. Between meals regularly drink at least 2 glasses of water. This will lead to lower calorie consumption by 10-15%.


5 Butt Exercises That Really Work


Booty Workouts! Routine tail!

5 Butt Exercises That Really Work


1- Bench wrap 4x20
2- Bench cable kickback (patada en banco) 4 x20

  • superset
  • Hip thrust 4x15 with 2 second hold + 15 pulses ( 15 aguantando 2 segundos + 15 cortas)


3- Straight leg Machine kick back 4x15 + 30 pulses (patada en maquina pierna recta 4x 15 + 30 cortas)
4- Abductors 4 x20 + 20 pulses ( Abductores 4 x20 + 20 cortas)

5- Sumo deadlift 4x25 ( peso muerto sumo 4x25) ??

I want to be slim! Efficient power system


I want to be slim! Efficient power system

If your desire to be slim all as great, read this article which will introduce you with a special power system!

As soon as I woke up - drink 2 glasses of warm water on an empty stomach. Those who have no stomach issues, add the juice of half a lemon, so even better.

Learn how you can quickly bring the figure in order!


Breakfast (8-9 a.m.)


20 minutes after eating 2 cups of water. While eating can not drink, to wash down a meal is impossible, only 20 minutes before or two hours after.

Oatmeal, cooked with water (steamed), chopped walnuts (3 or 6 walnut halves)

4 tablespoons of oatmeal mixed with nuts, pour boiling water so that the water completely covered the oatmeal, but does not rise above its level. Sacrifies cover. After 10-15 minutes, open water should be fully absorbed, add 2 teaspoons of cinnamon, a tablespoon of liquid honey and a little lemon juice. All carefully mix, useful porridge is ready. All that is necessary for the beauty of hair, nails and skin. Plus very tasty. Accustom themselves to such a Breakfast, it takes a little time, hearty and nutritious.

After Breakfast 2 hours do not eat or drink.

Snack (10-11 hours)


Drink two glasses of water, wait 20 minutes.

After you eat an Apple, preferably green, low-fat cottage cheese or yogurt.

After a snack do not drink for two hours.

Lunch (12-13 hours)


Drink two glasses of water, Wait 20 minutes.

For lunch, you can afford the carbs, but only complex. For example: pasta from durum wheat in tomato sauce. Buckwheat with soy sauce. Chicken or Turkey with brown rice.Oven baked vegetables.

Look at your taste, I fried. Salt is undesirable, or at a minimum, and ready meals.

After dinner do not drink or eat for 2 hours.

Afternoon tea (14-15 hours)


Drink two glasses of water,wait 20 minutes.

Prepare baked apples, this is a very tasty and healthy. Cut green Apple in half, cut out the core, sprinkle the halves with cinnamon. At the bottom of the pan pour a little water, put half of the Apple, and put the baking sheet in a preheated 200 degree oven for 15 minutes. After sprinkle the apples with chopped nuts and fields of honey (optional). There are hot.

Do not drink for two hours.

Dinner (17-18 hours)


2 cups of water, wait 20 minutes.

For dinner need some protein, if you're not very hungry, let it be cottage cheese or scrambled egg whites, if you want something more serious, make a chicken or Turkey with vegetables in the oven or steamed.

After dinner, at 19 o'clock, the perfect time for sports. Gym, running, walking, strength training, cardio what you used to do. Drink plenty of water during workouts, but remember that after 20 hours the water do not drink - there will be swelling.

After you returned from the training, drink a glass of yogurt, brush teeth, and go about their business. The body will not require food, but if you want something to chew on, it is emotional hunger and not give in to temptation.

7 Leg Workouts For Mass


The 7 Best Workouts For Thicker Quads, Glutes, And Hams

7 Leg Workouts For Mass


  1. Warm up body weight squats and leg extensions 2x20
  2. Leg Extensions 4 x (10/10/10 drop set)
  3. Hack squat 3 x (10/10/10 drop set) + 1x20
  4. Seated Leg curl 4x 12 with 3 sec hold
  5. Squats 4 x10
  6. Single leg curl 4 x10
  7. Calves 4 x30/20/15/12 ?? 

Enjoy it

How to tighten skin after weight loss


First rule. Lose weight slowly! Really want to get rid of excess as soon as possible, but do not forget that all those extra pounds you ate not a week or a month, respectively, your skin was stretched gradually, therefore, to lose weight not to cause skin damage, it is necessary gradually, no more than 2-3 kilograms per month. For a long time... but nothing can be done, better and longer permanently, the faster and not for long!

How to tighten skin after weight lossThe second rule. No diets! Only a balanced diet: vegetables, fruit, meat, fish, harmful the carbs (but in moderation). It is necessary to eat everything, but do not overeat. And forget about such slogans as: "lose Weight in a month for 7-10 pounds". With any diet you lose water, due to which there is a rapid weight loss, when fasting, you lose muscle, but from fat you get very little, and therefore, returning to a normal life, you can easily gain the lost weight.

The third rule. Drink plenty of water! First, water removes toxins from the body, and secondly you need to drink to maintain water balance of the skin, and therefore its elasticity.

The fourth rule. Taking a shower, RUB the problem areas hard sponge with natural bristles (loofah, sisal), and then take a contrast shower. It perfectly tones and tightens the skin and helps you to cheer up, to clean and refresh the entire body, improve blood circulation, that is, to make your blood run faster, and will charge you with positive energy and mood. Wait a few minutes under a hot shower, and then 30-60 seconds to make the water cold as much as I can stand, the better, of course, ice. Repeat this cycle two or three times.

The fifth rule. One to two times per week use a body scrub in the process of peeling from the skin removes old, dead skin cells and impurities, blood circulation improves, the skin becomes smooth, soft, radiant.

The sixth rule. We advise you not to neglect the massage, if possible have a massage in the salon is great, but you can at home. A very effective massage for the skin of the abdomen and plucked, it is one of the most effective ways of reducing the volume and getting rid of extra inches. To do this, lie on your back, relax and raise a little skin on the abdomen, as if you pinched yourself. Moving clockwise, continue to pinch the skin, with each round do it more intensely, to the end of the procedure, the skin was slightly reddened. Then use a moisturizing and firming cream, stroking belly clockwise.

The seventh rule. The mandatory application of a special firming creams for the body, they are designed for fast recovery of the skin of the abdomen, waist, chest, hips and forearms. These funds smoothes the skin, stimulates the regeneration of the epithelium, softens it and eliminates stretch marks, tones the skin and improves its tone. Any cream will make your skin soft and silky, elastic, soft and radiant, but only in combination with the eight Golden rules.

The eighth rule. Sport is a great tool not only lose weight but to boost my mood for the whole day. No matter what sport you like, whether it's swimming, aerobics, Jogging for weight loss or bodybuilding, most importantly, that you will get a lot of positive emotions and correct set of exercise will help tighten up and bring your figure in order to contribute to the development of muscles, strengthening of the press, treatment of excess cellulite and the overall physical strengthening. Yeah, oddly enough, and without exercise anywhere, and most importantly, it should be a constant companion of life!

DELICIOUS AND HEALTHY SMOOTHIES


DELICIOUS AND HEALTHY SMOOTHIES

Carrot Ginger Apple – Supports and strengthens your immune system.

Apple + Cucumber + Celery – Prevents cancer, reduces cholesterol levels, relieves indigestion and headaches .

Tomato + Carrot + Apple – Improves skin color and eliminates bad breath.

Bitter pepper + Apple + Milk – prevents the appearance of breath the mouth and reduces the temperature.

Orange + Ginger + cucumber – Improves the color and moisture and lowers the temperature.

Pineapple + Apple + Watermelon – Removes excess salts, nourishes the bladder and kidneys.

Apple + Cucumber + Kiwi – Improves color and moisture of the skin.

Pear & banana – regulates the level of sugar in the blood.

Carrot + Apple + Pear + Mango – Increases internal body heat, resistance to toxins, reduces blood pressure and struggling with total oxidation of the body.

Grape + Watermelon + Milk – Vitamin C + Vitamin B2 that increase cellular activity and improve immunity of the body.

Papaya + Pineapple + Milk – Vitamin C, E, Iron. Improves skin color and metabolism.

Banana + Pineapple + Milk – Rich in vitamins with nutrients, prevents constipation.

MICHELLE LEWIN AND HER TRAINING


MICHELLE LEWIN AND HER TRAINING

Delicate, fragile girl, fitness model and her program.


Michelle developed her own method of training that helps her to keep excellent form body, which are the envy of many girls. When height — 163 cm, her weight is 52 kg, which has not changed for 10 years. Michelle 29 years old, start to play sports at age 17.

So: training Program, fitness model, Michelle Lewin.


Monday (back, biceps)


  1. Pullups wide grip — 4?12
  2. Pullups medium grip — 4x10
  3. Horizontal thrust block — 4?12
  4. Thrust T-neck — 4?12
  5. The rise of the biceps with dumbbells — 6 x 12
  6. The rise of the biceps with the EZ Grif- 4?12
  7. The rise of the biceps on the block with a straight arm — 4?12


Tuesday (biceps, thigh, calf)


  1. Bending the legs on the simulator lying — 4?12
  2. Bending the legs on the simulator sitting — 4?12
  3. Deadlifts — 4x10, 15
  4. The drumstick in the simulator, sitting — ones 8x20
  5. Shin, standing in the simulator Smith — 6?20


Wednesday (shoulders, triceps)


  1. Of hand extension, standing dumbbell triceps — 6 x 12
  2. French press, lying EZ classified — 4?12
  3. Extension arms on the block because of the head — 4?12
  4. The military press — 4x10
  5. Dumbbell bench press, seated 3x10
  6. Pull rod with EZ neck to the chin, standing — 4?12
  7. Mahi dumbbells in hand, standing — 4x10


Thursday (rest)

Friday (legs)


  1. Lunges forward 4?12
  2. Dead lift on straight legs — 6?20
  3. Bench press one leg - 4x15 (each leg)
  4. Classic squats — 4?12


Saturday (press)


  1. Lifting knees in vise — 4?12
  2. Crunches on flat bench — 4x20
  3. Twisting the machine — 4?12
  4. Twisting on Fitball — 4x20

The complete training programs for women


The complete training programs for women

Program objectives:

General muscle strengthening, fat burning, formation of correct posture, improve the circulatory system and strengthening the heart.

The program is designed for 2-4 workouts per week.
Also you can two or three times a week to engage in the program and an additional one or two times to take a class in the aerobics room. The program uses effective exercises on basic equipment that should be in any fitness club.

The program consists of two different workouts that need to be alternated, for example, on Monday you perform a training session No. 1, Wednesday # 2, and on Friday again # 1 and so on...

In the workout program used effective method of "supersets".
Superset – performing two different exercises, one after the other without rest.
Perform the first exercise, then IMMEDIATELY the second (this will be one approach of the superset), then a little rest and make the following approach of the two exercises. Perform the superset specified number of times and move on to the next.

THE TRAINING PROGRAM


EXERCISE No. 1


1. Treadmill – interval running 2-3 kilometers.
Interval running is: 400 meters Jogging at an average pace of + 200 meters walking or Jogging, then again, 400 meters Jogging at a moderate pace and 200 meters walking or Jogging...


  • Or exercise bike interval load of 4-6 kilometers.
  • 500 meters at an average load of + 500 for an easy and alternate. The load level is determined individually, on a stationary bike speed not below 15 km/hour.


2. Superset – chest+back (one exercise after another without rest)

  • The reduction of arms in front of chest on the simulator – 20-25 reps
  • Pull the top of the simulator narrow reverse grip – 20-25 reps
  • Rest up to 1 minute. To do this superset 4 times


3. Superset – outer+inner thighs

  • The legs, sitting on the exerciser – 20-30 reps
  • Raising the legs, sitting on the exerciser – 20-30 reps
  • Rest for 30 seconds. Do the superset 3 times


4. Superset – hips, butt+press

  • The leg press in the simulator – 20-30
  • Press the elevation of the trunk on a Roman chair – 20-30
  • Rest up to 1 minute. To do superset 3-4 times


5. Any cardio of choice – easy loading – 10 to 15 minutes.

  • It is advisable to try a variety of exercise equipment, to diversify the load. For example, try an elliptical trainer or stepper. If you're a runner, well, runs a specified time at a very easy pace.


EXERCISE No. 2


1. Treadmill – interval running 2-3 kilometers


  • Or exercise bike interval load of 4-6 kilometers.
  • 500 meters at an average load of + 500 for an easy and alternate. The load level is determined individually, on a stationary bike speed not below 15 km/hour.


2. Superset – chest+back

  • Chest press on machine – 20-25 reps
  • (or dumbbell bench press lying)
  • Thrust to the stomach, sitting on the trainer (rowing) – 20-25 reps
  • Rest 1 minute. To do this superset 4 times


3. Superset – front+rear thighs

  • Bending of feet lying on the simulator – 20-25 reps
  • The leg extension sitting in the simulator – 20-25 reps
  • Rest 1 minute. To do this superset 4 times


4. Superset – press+chest and back

  • Exercise "the pendulum" – tilts to the side with weights – 20-30 reps
  • Exercise "pullover" – 20-30 reps
  • Rest for 30 seconds. Do the superset 3 times


5. Superset – back+press

  • Backbends on a special bench (hyperextension) – 15-25 reps
  • (or deadlift on straight legs)
  • Press knee lifts on a special rack – 20-25 reps
  • (or leg lifts lying on a bench)
  • Rest 1 minute. Do the superset 3 times


THE PROGRAM INSTRUCTIONS


If you're new to fitness classes – the first few weeks, do all exercises for 15 reps with very light weight and gradually increase the number of repetitions and load.
If your goal is increased fat burning – try to do the maximum specified number of repetitions.
If your goal is General strengthening of the muscles and health enough to do all exercises for 20 reps.

ABS workout


ABS workout

The main task of the ABS working on abdominal crunches and strengthening the back muscles. The ABS training helps burn fat deposits in the abdomen, disappearance of cellulite, strengthening the press, reduce waist size and a significant reduction in body weight.

Today, more and more professional trainers began to talk about what ABS fitness optimally helps the formation of posture, it is possible in the shortest possible time to create a beautiful figure, make the body flexible and relief.

ABS is a specially designed set of classes, including exercises development of muscles, the execution of the lifts the torso of the prone position, bridges, wall thrust, etc. However, the main goal ?bs workout – strengthening all groups of muscles of the abdominals – upper, lower, oblique. For this process of classes are four main groups of exercises, the right combination of which leads to impressive results:


  • Work body on the stationary legs;
  • Running feet, and the body remains stationary;
  • Work body and legs cross;
  •  Work body and legs at the same time.


ABS translated to English means "the muscles of the abdominals and ABS workout, do primarily focuses on them, thighs, lower back and buttocks are involved in the process of carrying out occupations just because they create a static load on the press.

Doing ABS workout, You will certainly:


  • Strengthen the press;
  • Burn excess fat;
  • Remove cellulite;
  • Reduce the waistline;
  • Increase your stamina;
  • Improve your mood.


ABS workout in no case can not lead to injuries or any injury: held under the strict supervision of an experienced instructor, they favourably affect the whole body, not create him to excessive load, normalize hormonal background.

Training on the treadmill: 6 basic exercises


Training on the treadmill: 6 basic exercises

Correct Jogging increases morale, accelerates blood pumping to the muscles of the back and legs, preparing you to exercise power. Do not catch up? Here are 6 running in the gym.

The treadmill bores and fear at the same time? The main thing — to find the right approach and not be afraid to work hard. If you run just because it makes your coach, it's time to understand the types of running and start working for real. We collected 6 species of running on the track, which diversify your lessons.

A higher rate


Set the incline at 1% and for the workout do a 10-minute easy jog. Then set the speed for 2 minutes more value for Jogging, for example, 5 minutes per kilometer, if you warmed up at 7 minutes per kilometre. Run at this pace for 3-4 minutes. This is one round, do only 3-5 rounds.

Jogging wear


For the workout, do a 5-10 minute easy jog. Then set the incline at 1% and speed by 8 km/h Increases the rate of 0,125 km/h every minute until you run out of steam completely. So you will be able to increase muscle endurance and maximal volume of the lungs.

Intervals of half a kilometer


To warm up, do a 15-20 minute easy jog. Then run a mile at a speed of 75% of your maximum. Then was slowed to a jog for 200 m. This is one round, do only 6-8 rounds. This aerobic exercise will help you keep the pace in the competition.


Training with slide


To warm up do 10-minute easy jog. Then set the incline to 8% and run at maximum capacity for 30 seconds. Then decrease the incline to 5% and go in increments of 30 seconds. Then run 90 seconds in your race pace for 10 km, then walk for 2 minutes. This is one round, do 6 to 9 total rounds. This anaerobic exercise will help you gain stamina to overcome the rise.

Repeat advertising


For this exercise you want the TV. To warm up do 10-minute easy jog. Then during each ad unit accelerates 1-1. 25 minutes per kilometer. Repeat until you run out of steam completely.

Progressive intervals


To warm up do 10-minute easy jog. Then set the speed to 11 km/h and slope – 1%. Run a minute. Then slow down to warm-up, run a minute. Then increase speed to 12 km/h and run for a minute. Continue alternating, each time increasing the speed by 1 km/h When it is not able to run a minute, reduce the interval to 30 seconds of fast running with 60 seconds slow, and keep going until he's wiped out completely. This exercise gives both and aerobic and anaerobic capacity.

10 Exercises for Lower Abs


10 Exercises for Lower Abs

1. Lie on the floor on your back, lift your legs and bend your knees so that they form a straight angle. 

In the hands take a small ball for better coordination. Bend your arms at the elbows and slightly tilt the ball to his chest.

2. Tighten your abdominal muscles, stretch your hands with the ball in front of him, raise your upper torso off the floor and simultaneously straighten your legs. 

Foot should be with the floor angle of 45 ° and the arms should be extended parallel to the legs. In this position, hold for a few seconds.8-10 reps.

3. Lie on the floor on your back, hands at sides on floor, palms down, legs extended. 

Slowly raise legs to the perpendicular position up, feet relaxed. Gently lifting the hips up, continue to put their legs behind their head. Toes should "look" exactly at the floor behind your head. Hold this position for a few seconds.

4. Slowly do the exercise in reverse order – first, straighten your legs so that they were made with the torso straight angle. 

Then slowly lower them to the floor in starting position.8-10 reps.

5. Adopt the starting position for push-UPS: lean on outstretched arms and toes. 

The body should be a straight line.

6. Without changing body position, pull your right knee to your chest. 

Hold this position for a few seconds.

7. Return to starting position and repeat the same movement with the left leg.

For 10 repetitions on each side.

8. Lie on your back, arms with dumbbells behind your head.

Legs raised above the floor so as to form an angle of 45°. At the same time gradually raise your hands with dumbbells, so they were over the breast and legs to the right angle.

9. Moving smoothly return to starting position. 

Feet should not touch the floor.
10-12 reps

Proper breathing while doing exercises for the bottom of the Abs: the exhalation must have been stress. And also remember that RIGHT exercises for the lower Abs is running slowly. You should feel how the muscles work.

What is an abs workout?


What is an abs workout?

ABS workout in cpmpany challenge ABS work abdominal crunches and strengthening the back muscles. The ABS training helps burn fat deposits in the abdomen, disappearance of cellulite, strengthening the press, reduce waist size and a significant reduction in body weight.

Today, more and more professional trainers began to talk about what ABS fitness optimally helps the formation of posture, it is possible in the shortest possible time to create a beautiful figure, make the body flexible and relief.

ABS is a specially designed set of classes, including exercises development of muscles, the execution of the lifts the torso of the prone position, bridges, wall thrust, etc. However, the main goal ?bs workout – strengthening all groups of muscles of the abdominals – upper, lower, oblique. For this process of classes are four main groups of exercises, the right combination of which leads to impressive results:abs for women in St. Petersburg


  • Work body on the stationary legs;
  • Running feet, and the body remains stationary;
  •  Work body and legs cross;
  • Work body and legs at the same time.


ABS translated to English means "the muscles of the abdominals and ABS workout, do primarily focuses on them, thighs, lower back and buttocks are involved in the process of carrying out occupations just because they create a static load on the press.

Doing ABS workout, You will certainly:


  • Strengthen the press;
  • Burn excess fat;
  • Remove cellulite;
  • Reduce the waistline;
  • Increase your stamina;
  • Improve your mood.


ABS workout in no case can not lead to injuries or any injury: held under the strict supervision of an experienced instructor, they favourably affect the whole body, not create him to excessive load, normalize hormonal background.

ABS work on those abs


ABS work on those abs

The abbreviation ABS stands for Abdominal - Back - Spine. This strength training abdominal muscles, combined with strengthening exercises of the back and flexibility. The results become visible very quickly: burned the fat on the belly and flanks, lose cellulite, strengthens press decrease the volume of the waist, the body weight reduces.

It is possible to allocate four groups of exercises, which combined, are able to strengthen the upper, lower, oblique abdominal muscles:


  1. the work of the body by the stationary legs;
  2. work with your feet when the trunk motionless;
  3. cross the work of a torso and legs;
  4. simultaneous operation of the torso and legs.


Also ABS workout includes exercises to develop back muscles, including wall thrust, lifts the hull out of position on the abdomen, bridges, etc. Experts say that such training would best serve to create a beautiful figure and posture.

9 reasons to start running


9 reasons to start running

1. Running increases the possibility of heart and blood vessels, occurs training directly to the heart muscle itself. This means that the heart becomes stronger, stronger. And this inevitably affects its performance.

2. Increases the oxygen capacity of the blood. The trained heart for one cycle runs much more blood, than not trained. Increased blood flow is increased and oxygen exchange. To all tissues and organs receives more blood, oxygen and nutrients.

3. A great tool in the fight against nervous tension. Stress and fatigue accumulate in the body during the day of the decay products - this is the cause of fatigue. To get rid of fatigue, you need to sweat, and running copes with this task.

4. During prolonged stress, the blood is ejected a special hormone - endorphin. This hormone is also called "happiness hormone". And for good reason. When the concentration of endorphins in the blood increases, the person experiences a mild sense of euphoria. Depression disappears.

5. Increases mental activity. While Jogging often "self" comes the solution of any problem or task. The blood during active exercise abundantly saturated with oxygen, increases metabolism, therefore, more actively functioning Central nervous system, and hence the brain.

6. Systematic Jogging help to increase immunity, due to the increase in blood erythrocytes and hemoglobin. In the process of cross-country loads decreases cholesterol in blood, decreases hunger, improves bowel motility. Together with the improvement of metabolism all this leads to normalization of body weight.

7. You can run at any time of the day. So, in the morning, when the blood increased amount of hormones, running is a natural tool for discharge that will help the body return to harmony. If you run after work in the evening, then you will relieve stress, relax, recharge energy, suppress excessive appetite and sleep a wonderful sleep.

8. Studies show that there is a partial regeneration of liver tissue. Occurs a positive effect on the kidney: while running with them the load is removed, which leads to their best functioning.

9. Regular running loads also have a positive effect on the musculoskeletal system. For the elderly such trainings are especially useful because they prevent degenerative changes in the joints and muscle tissues.

The ancient Greeks said - "If you want to be strong - run, want to be beautiful - run, want to be smart - run".

What vitamins are you missing?


What vitamins are you missing?

A simple test by which you can easily find out what vitamins you are missing.

Stretch your hands palms up and bend the last two joints of four fingers simultaneously on both hands up until the fingertips will not touch the palm of your hand (the joints between the fingers and the palm do not bend). Can't do this exercise? Probable vitamin B6 deficiency.

If you are often worried about bad breath, this may indicate a lack of vitamin B3.

Even at a weak bruises appear and you have long are the bruises? Most likely, you get a little vitamin C.

One of the possible causes of chronic constipation - a deficiency of vitamins of group B.

That you are suffering from dizziness and tinnitus can be caused by lack of vitamins B3 and E, plus potassium and manganese.

Redness of eyes, inability to adapt quickly in the dark, styes are sometimes associated with a lack of vitamins A and B2.

Dandruff appears in case if the deficiency of vitamins B12, B6, F and selenium.

Dull and brittle hair - a sign of lack of vitamins b, F and iodine.

Hair loss is sometimes associated with a lack of vitamins B9, C, H, Inositol.

Cause of insomnia may be a deficiency of B vitamins, potassium and calcium.

Frequent nosebleeds are caused by lack of vitamins C, K and B3.

Acne and red spots on the neck - signs of deficiency of vitamins A and B.

HOW TO LOSE BELLY FAT?


HOW TO LOSE BELLY FAT?


Best way to lose belly fat


Slim waist gives the figure of femininity and sexuality, which is why for centuries women have resorted to various tricks, in the form of outages and corsets to waist was thin, wasp. Of course, today also there are techniques to visually reduce the size of this problem for many women in the area, but they don't work, for example, on the beach, and therefore it is better to take for a motto the famous phrase: "to Be rather than to seem" and to perform effective exercises to reduce waist.

Exercises to lose belly fat


Than effective exercises to reduce waist differ from conventional exercise? Latest pump up muscles, making them three-dimensional. Because of this, the waist is not only not reduced, but rather, its volume will increase. The training itself is only half the story. Food also plays a not unimportant role, and therefore, you need to analyze your diet and make it more rational rather than snacking and empty calories.


Losing belly fat fast exercises home 

HOW TO LOSE BELLY FAT?

Any exercise starts with a warm up, it warms up the muscles and provides them with oxygen. To perform a warm-up is necessary at an accelerated pace.

Stretching exercises


In a standing position you need to pull and stick out the stomach with maximum force.
In this position, perform tilt back and forth, keeping your back straight.
The circular motion of the torso to the left and right side.
All exercises should be repeated 20-30 times.

Strengthening muscles upper abdominals


Lying on back, hands on the floor or chained to the castle under the head, legs bend at the knees, understand the torso, keeping the back straight, with the shoulder belt need to be off the floor.

Position — standing, feet apart more than shoulder width, knees bent. Straining the muscles of the buttocks, sharply point the pelvis forward, the reverse movement will relax your muscles.

Strengthening the muscles of the lower press


Supine, legs bent arms at your sides, lift your pelvis up, lifting your feet.

Lying on the floor, lift bent legs, hands pull them to himself, and a foot push in the opposite direction.
Lying on the floor, focusing on body arms bent at the elbows, lift the crossed legs up to maximum height. These effective exercises to reduce waist must be repeated 15-20 times each, repeating 3-4 times. When performing muscle should feel the tension. Over time, the number of exercises and approaches need to increase.

Obliques also have not the last influence on the beauty and subtlety of the waist, and exercises designed for this muscle group, allow you to get rid of fat on the sides.

Lying on the floor, legs bent, hands in the castle behind head, raise the torso, trying to get the right elbow left knee left – right, as if doing the twist.

Lying on side, one arm under his head, another along the body, lift the body up, trying not to get their side of the torso.

And remember that even the most effective exercises to reduce waist require regular reps and gradually increase load, and then the desired result will not keep itself waiting long.

5 Smoothie recipes


5 Smoothie recipes

1. Strawberry + banana


Number of servings: 2

  • 1/2 banana
  • 4-6 frozen strawberries
  • 1/2 Cup low-fat plain yogurt (curd)
  • 1/2 or 1 tbsp. orange juice
  • 1 tbsp flax seeds

In a blender first mix the bananas, berries, yogurt and orange juice. Add flax seeds and mix again. Pour into glasses and serve.

2. Carrot + apricot


Number of servings: 2

  • 6 abrykosy (pitted, sliced)
  • 175 g mango, slices
  • 300 ml of carrot juice
  • 2 tbsp. honey

Combine all ingredients in a blender until the consistency of smoothies and serve immediately.

3. Milk + strawberry + wheat germ


Number of servings: 2

  • 1 tbsp. low-fat milk (almond) or kefir
  • 4 tbsp low-fat plain yogurt (curd)
  • 3-5 strawberries
  • 2 tsp wheat germ
  • 2 tsp wild honey

Combine all ingredients in a blender until the consistency of smoothies and serve immediately.
The smoothie recipes-Lunches

4. Milk + strawberry + wheat germ


Number of servings: 2

  • 1 tbsp. low-fat milk (almond) or kefir
  • 4 tbsp low-fat plain yogurt (curd)
  • 3-5 strawberries
  • 2 tsp wheat germ
  • 2 tsp wild honey

Combine all ingredients in a blender until the consistency of smoothies and serve immediately.
The smoothie recipes-Lunches

5. Cucumber + peppers + onion



Number of servings: 2
  • 1 tbsp. tomato juice
  • ½ Pepper (spicy Cayenne or sweet), sliced
  • 100 gr. cucumbers, cut into
  • 1 tsp lemon juice
  • 1 tsp green onions (chop)
  • 1 tsp soy sauce, salt and pepper (to taste)
Combine all ingredients in a blender until the consistency of smoothies and serve immediately.

Top 8 most useful fruit


Top 8 most useful fruit

1. Banana. 

This fruit helps reduce pressure and prevent cardiovascular diseases. It normalizes the stomach, reducing acidity and eliminating heartburn, improves mood, as well as banana is quite hearty, so it can be easily used as Breakfast or snack.

2. Grapefruit. 

This fruit improves digestion and promotes better digestion. Also the grapefruit has beneficial effects on metabolic processes in the body, accelerating them. With moderate power if you regularly eat grapefruit, then a few months you can lose about 5-7 pounds.

3. Apricot. 

If it's not apricot season, you can replace it with dried apricots (the apricot, only dried). Apricots contain beta-carotene, which is essential in the fight against aging skin and useful for vision. Dried apricots are rich in iron and magnesium – sources of energy for the body, and they also have a beneficial effect on the nervous system.

4. Mango. 

This fruit is exotic for our country, but increasingly it is beginning to appear on store shelves. One mango contains the daily norm of vitamin C, but other than that mango contributes to the prevention of arthritis, healing wounds and strengthening immunity.

5. Kiwi. 

This fruit – a storehouse of vitamins. And also it helps to cleanse the intestines and has a mild laxative effect. Especially useful have kiwi for weight loss – this fruit strengthens your immunity help with weight loss and cleanses your body.

6. Lemon. 

About the miraculous properties of lemon known to all – this fruit is number 1 for colds and strengthen immunity. And lemon is a great fat burner and reduces appetite. When weight loss water with lemon is a necessary tool.

7. Apple. 

Good old apples – where do without them? Is preference, of course, the domestic apples, especially during the season – vitamins in them much more than the import. Apples – a source of fiber and pectin, but it is important to eat them with the skin.

8. Papaya. 

This fruit is not often seen in stores, but you can replace the orange. That's only in papaya 15 times more vitamin C and beta carotene than orange. Papaya reduces the risk of arthritis and helps lower cholesterol.

Hasbinding: build a person


Hasbinding: build a person

Facial muscles can be trained, like muscles of the body. 8 exercises for the face — and the results are impressive!

Young, beautiful face is not only good skin. About youth say high cheekbones, beautiful chin line, no smile line "wrinkles". Alas, time and gravity makes the person tired: muscles weaken, and the cheeks fall down, you receive a double chin. The face starts worse supplied with blood, which can not but affect the condition of the skin. And the first signs of "tired faces" has already become apparent since 25 years!
Of course, high-quality cosmetics helps to look young longer. But the effect is unilateral, on the outside, but the true cause is inside. Hasbinding, the system of exercises for facial muscles, acts on the problem from the inside. For playing hasbinding need neither trainers nor a tracksuit. Can do it all – regardless of age and physical fitness. Regular classes give a great effect: the muscles are tightened, the skin is better supplied with blood, and hence is updated and looks fresher and younger. The first results are visible already after 2 weeks! Are you ready to begin to exercise?

1. Exercise for forehead.

Put the fingers of both hands on the forehead. Ring fingers should lie on the eyebrows. Now, overcoming the resistance of the fingers, lift your eyebrows, pulling the scalp forward.

2. Eye exercise.

Open your eyes as widely as possible, in other words, "stare" as far forward as possible. Then relax.

3. Exercise for cheeks.

To smile, putting your thumbs to the corners of the mouth. Muscles of the mouth and cheeks, to the ears, very much strain. Relax.

4. Exercise against sagging corners of the mouth.

Pinch the lips between the teeth to tighten corners of mouth upward. Hold, relax. And prevents the formation of wrinkles on the upper lip.

5. Exercise against wrinkles around the eyes.

Press the fingers to the outer corners of the eyes and severely straining the lower eyelids. Relax.

6. Exercise against double chin.

Put fists under his chin and, overcoming the resistance of hands, open your mouth. Then, resting in the chin with the thumb maximally stick out your tongue so that its tip was pointing down.

7. Exercise for the neck.

With effort pull the lower lip (without moving the corners of the mouth down, exposing the lower teeth. If you correctly perform the exercise, then the neck will be visible relief of muscle.

8. Exercise to strengthen the whole contour of the face.

Strain the cheeks and chin: to open his mouth widely, to push forward the lower jaw. Much to strain the muscles of the neck and jaw. Relax.

Do exercises regularly at least 5 days a week, preferably every day. Each exercise should be repeated 5 times for 6 seconds, gradually bringing the number of repetitions to 20. It is best to perform this complex before going to sleep, although, by and large, can be enjoyed at any time.

Training with a skipping rope


Training with a skipping rope

One of the best aerobic exercise. 10 minute jumps give the same effect as a two-kilometer jog, a couple of tennis sets and a 10-minute Bicycle race.

Jumping you can burn up to 1000 calories per hour. In this workout increases your heart rate and stress on the joints is very low. Jumps develop flexibility, posture, balance and coordination. Exercises with a rope allow you to effectively work the calves, shoulders, arm muscles and abdominals. This is the best way to warm-up and cool-down for strength training. Rope can be practiced almost anywhere.

Exercises with a rope used by boxers, wrestlers, volleyball players, skaters and swimmers as a trainer that is always at hand.

For effective training, you need to choose the right rope. 


There are several ways of choosing rope:



  • measure its length: take both handles in your hand and pull at chest level. The lower end of the rope should touch the floor. In this case, its length will be optimum for your growth that is a precondition for quality and effective training;
  • proper rope length is determined as follows: pick up the ends and on the middle become two legs. The rope stretched along the body. The knobs should be at the armpit level or slightly below. If the rope is long, you will be difficult to control movement, can cause problems with double jumps. If too short – will have to draw your legs in.


Jumps can be divided into two main groups: simple and speedy. 


By simply include:


1. The high step

Jump alternating jump from right to left,but the knees up to the waist. Trains the abdomen and buttocks, the muscles of the lower back.

2. Legs apart

Alternate jumping "ball" when the feet together, jumping apart at shoulder width feet. To begin with, so the background jumps feet together to include in a series one jump with divorced legs, then 2, 3, and then proceed to jump with uniform alternation of 1:1: feet together – legs apart. Well trains the muscles of the inner and outer thighs.

3. A pair of scissors

 Jump, spreading the feet are side and front to back.

4. Skier

Jumping "feet together". While jumping with your feet together, jump sideways, the upper body remains vertical. You will resemble a skier, as in the slalom.

5. Bell. Hop with feet together front to back as if your feet are the clapper.

6. Polarisworld

Feet together, jumping, turning only the knees, everything above the waist remains in the original position. Legs forward-right-forward-left and so on. Highly burns fat in the waist area.

7. Full turns

As in 6), but no middle of the jump (knees forward) turns left and right, left and right. Strengthens the muscles of the waist.

8. Crossing legs at the letter H

To Start with a jump feet together, then alternate jumping "legs apart-legs crossed, legs apart-legs crossed".

9. Rasfasovka forward

Start with a jump, feet together, then throw in jumps forward rectified in the knee of the leg, alternating legs. A typical Boxing jumping rope. These jumps are called rasfasovka Muhammad Ali.

10. Rasfasovka ago

So blithely little girls jump rope, bending the leg back at the knee, alternating legs. The most difficult scenario is when the heel beats in this by the Pope. Rope after spinning very fast! The legs may not be able to fly there and back.

11. Groom

Start with a jump, feet together, then dance move, touching the heel in front, then rear toe, then the same, but the heel and toe of the other foot.

12. Jumping, turning the rope backwards

With your feet together. The shoulders are greatly lowered. Trains posture, shoulders and arms.

13. The crossing arms

The crossing takes one jump, and the breeding of hands takes one jump. Jumping with your feet together. Hands above the belt is not raised. The handle of the rope should be long. Keep them parallel to the floor.

14. Mahi rope in hand

Jump rope in both hands. Hands at waist level. Arm parallel to the floor. While jumping do not jump "inside" of the arch of the rope and rotate it from the outside and from the side: right – left, right-left, next to the body. To do this, in the transitions to cross hands in front of him, creating a loop. Of the forearm from the shoulder to the elbow remains vertical along the chest.

15. In hand inside

Alternate swings with rope in hand, with one leap with feet together within the rope, opening the arms out to the sides.

Speed jumping – it's jumping with high intensity. All simple jumps you can perform at an accelerated pace. The most difficult to implement – double jump (two turns of the rope for one jump).

The technique of double jumps: you should start with basic jumps starting two feet from the floor. After two or three warm-up jumps to switch to double-speed, they are, as usual, only need to push harder and jump higher. At the time of the jump needed to pull the rope twice. This exercise not only depends on the height of the jump and the speed of rotation of the hands. To jump and fall, you need to wear.

The number of double-speed jumps depends on the level of training of the athlete. It is recommended to combine the speed of jumping jumping for relaxation. Intervals of jumps equal to: 30 sec double-accelerated jumps, 30 sec of jumping for relaxation.

Girls on a note - A set of exercises


Girls on a note - A set of exercises

Beginners perform one approach each exercise. Gradually increase the load, do 2, and then 3 sets, rest between sets – less than a minute. To increase the intensity, all of the exercises can add a pause at the point of maximum tension of the muscles, not holding the breath.

1. ATTACKS

Strengthen the front and back of the thighs, buttocks.
Sink down, bending your knees at a 90° angle. Exhale to rise. Repeat 16-20 times, change legs.
Attention! Keep the Shin of the front leg standing vertically, the body is straight, abdominal muscles to strain.

2. WIDE SQUAT (plie)

Strengthens the buttocks, inner and rear thighs.
Stand straight, feet wider than shoulders, hips and feet to deploy at 45°. On the inhale sit down, tilting the body and without changing the position of the knees. Exhale to rise. Repeat 16-25 times.
Attention! The maximum clench! Case hold vertically.

3. LEG LIFTS

Strengthens the buttocks and hamstring.
To kneel, to lean on his elbows. Knees bent at a 90° angle. To raise the foot so that the heel staring at the ceiling. Lower the leg touching the knee of the lower leg the supporting leg. Repeat 25-30 times, then switch legs.
Attention! Lifting the leg, do not bend the lower back.

4. SIDE LEG LIFT

Strengthens the buttocks and outer thighs.
Lie on side, bottom arm under head, top on the waist or stretched along the body. Bend your knees at a 90° angle. Arrange the legs so that between the body and the hips was 90°. The top leg rests on the bottom, not offset. Knees together. On the exhale, lift the leg so that the Shin was parallel to the floor, inhale to lower. Repeat 25-30 times, switch sides and repeat. Attention! Not expand the knee when lifting leg.

5. TWISTING OF THE BODY

Strengthens the upper part of the abdomen.
Lie on your back. Bend knees and pull heels towards buttocks. Hands behind head, head and body on the same line. Exhale to lift upper body, lifting your shoulder blades off the floor. On the inhale lower. Repeat 25-30 times. Attention! Not cross my hands behind his head. Do not tilt your head forward. Do not bend at the waist. Strain the lower abdomen.

6. REVERSE CURL

Strengthens the lower part of the abdomen.
Lie on your back, hands under head, legs bent at the knees, to pull. On the inhale, pull your knees to your chest, lifting your pelvis off the floor, feeling how tense the lower abdomen. The lower the exhalation. Repeat 25-30 times. Attention! Not to rock your feet! Knees as close to your chest.

7. SIDE PLANK

Strengthens all the muscles of the center of the body: direct and oblique abdominal muscles, back muscles and lower back, buttocks, inner thighs.

Lie on side, bottom arm bent, an elbow under the shoulder, focusing on lower leg and forearm. Free hand on hip or at the waist. Knees slightly bent, place your heels on the same line with the body. Leaning on the elbow and Shin, reinforcing the lateral tension of the lower side of the housing, tear off pelvis from the floor with the abdomen to draw. The pelvis to raise off the floor and lower without touching the floor fully. Repeat 4 to 12 times, switch sides. Attention! To maintain lateral position, not to fall forward or backward. Not to focus on the wrist. Do not bend at the waist, keep your back and stomach tense.

COMMON MISTAKES WOMEN MAKE IN THE GYM



COMMON MISTAKES WOMEN MAKE IN THE GYM

In the modern world women's bodybuilding and enjoys its popularity. More girls, women begin to engage in the gym. Or he does not care coach, whether from a lack of information, women commit a number of mistakes in the classroom. This article lists the most popular mistakes that are worth paying attention to.


1. The repetition of the same exercises every day. During exercise the muscles get very tired. And in order to recover, you need time. Each muscle group needs time to rest (at least 48 hours) between sessions. An experienced coach suggest to train different muscle groups 1 time per week.


2. Do not use water. During hard training the water from the body is removed. And if stocks do not recover, then You will get tired very quickly. The use of water in the human body is priceless. As an example, the fact that water washes away toxins and harmful substances, supports healthy joints, and, not least, during exercise reduces the likelihood of syncope or dizziness.


3. Excessive cardio workout. Quite often the misconception that long cardio workouts may help to keep in shape. During these sessions the body produces a large amount of cortisol, which leads to the destruction of muscle tissue. It is known that the size of muscle mass determines the metabolic rate (the smaller the mass the lower the metabolism). Coach suggest to do loads of cardio 3 - 4 times a week. Regarding the duration, it is about 40 minutes. But it is worth noting that for each person this time can be different.


4. Fear of strength training. Many women just believe that if they lift weights, it will be quite "big". But it's not. Strength training will help to get the desired relief leg muscles, flat stomach, firm buttocks – all in all a great and attractive body. If the exercises to do exercises with the weights, the calories will burn more.


5. Try not to sweat. Sweating during exercise is a normal natural process. And do not worry about your makeup or appearance. It is still a gym.


6. The use of spirits. First of all it is rude to other people in the gym. Often athletes have to experience oxygen starvation and a sharp smell of perfume only worsen the situation. There are people who are very sensitive to various fragrances. The sharp perfume they can start an allergic reaction or it will be bad.


7. Not the correct technique exercises Vertical traction wide grip". Many women try hands only to pull the neck down and push too low (reaching the level of the belly). This is not true. Proper technique is the following: you need hands to take up the fingerboard a little wider than shoulders and pull the neck to a level slightly above the chest. The body should slightly lean backward as you pull down. Another helpful hint – do not attempt to grab his neck tightly. This will ease the load off the biceps. Attempt during traction to shoulder blades and bulging forward of the chest.


8. Big load on the abdominal muscles. It is impossible to lose the layer of fat on the abdomen, training the press (abdominal muscles). If you do abdominal training, it will only create the appearance of a tight abdomen. To reduce the layer of fat you must strictly adhere to diet and carry out cardio workout.


9. The disuse of protein after a workout. Protein is essential for muscle recovery after a workout. The body of each woman is individual. So You need to consult with a nutritionist or trainer, in order to establish the necessary post-workout amount of carbohydrates, fats, glutamine and of course protein.


10. The most common mistake of women is the implementation of the activity "Bending towards". This exercise, in fact, provides not the desired effect – expanding waistline. Remember, it is impossible to reduce the layer of fat, pumping muscles that are under him.

The best butt exercises

The best butt exercises



The best butt exercises

1 - Squats . Quadriceps, muscles of the back thigh and buttocks/Basic exercise/Weight and volume of all muscles of the thigh

2 - SAC - squats . Lateral (external) side of the quadriceps and buttocks/Formative exercise/Volume of the lateral part of the quadriceps

3 - Squats with a barbell on the chest in the simulator Smith . The top of the quadriceps and buttocks and hamstrings/Formative exercise/Volume and the shape of the top of the quadriceps

4 - Lunges with a barbell . Buttocks, inner side of the back of the thighs, quads/Formative exercise/Raises and allocates buttocks

5 - Romanian rise . The top and middle of the back of the thighs and buttocks/Basic exercise/Weight, shape, separation of the thighs and buttocks

6 - Treading on the platform . The buttocks, rear thighs and quads/Formative exercise/Distinct separation of the muscles of the thigh

For girls - The strategy and tactics of slender legs


For girls - The strategy and tactics of slender legs

Feet, perfect by nature, rare even among the stars. In most cases, graceful shape is the result of a serious (and well-planned!) efforts. Well, let's get to work!


1. Strengthen and give relief.


Object: lean, slightly “sluggish” legs.

Goal: to improve leg shape, making them more ripped and toned.

Facilities: weight training. Your goal is to build muscle, so gym sessions should be the main point of your exercise program. Aerobics and dancing — supporting activities.

The program: 2-3 times a week training in the gym focusing on exercises for the leg muscles. The approximate scheme: 3 sets of 12-15 times with a gradual increase in weight. This will help build muscle. In addition, more likely to achieve their goals will help a certain power: for example, one hour after workout you should eat a light protein meal — omelette, fish. Once a week to improve the overall shape of the feet is obligatory aerobic, dance or slide.

An exercise in "hurry": liftings on socks. Stand up straight, feet on width of shoulders, abdomen and buttocks tightened. Get up on tiptoes, straining knees and feet and as if they stretch up, hold for a couple seconds and lower down. Repeat 15 times. Series execution of lifts with different position of feet: parallel to each other, socks inside, socks outside.


2. Achieve elegance.


For girls - The strategy and tactics of slender legs





Object: massive legs, full-bodied.

Goal: to reduce the volume of the thighs and shins, making the silhouette of your legs lighter and more graceful.

Tools: - shaping or strength training in combination with aerobics or modern dance.

Your goal is to strengthen the muscles, not "pumping" them, and to get rid of excess fat on the feet. So you "shown" strength exercises with moderate loads and cardio to fat burning.

The program: 2-3 times a week training or shaping in the gym. Approximate scheme of the classes at the gym: 3 sets of 15-20 times with a small or medium weights. With more weight you have to work contraindicated: legs can get fatter! Strength training combine with cardio machines: bike, stepper or treadmill. Once a week is useful to go to the pool or include in the training program, doing aerobics or dancing. Carefully observe the diet on training days: limit consumption trudnosgoraemyh protein and don't eat within three hours after a workout.

An exercise in "hurry": squats. Put your feet shoulder-width apart, slightly kindle socks and squat, squeezing your knees and straining buttocks. Do during the day 5-7 approaches. This is a good exercise to cope with the "breeches".

3. Reduce the volume.


For girls - The strategy and tactics of slender legs

Object: too full, loose legs.

Objective: to reduce the hips, making the leg more toned and slim.

Tools: any kind of exercises aimed at an intense burning of calories, plus strength training. Your goal is to get rid of excess curves and increase muscle volume (this will give the feet the required smartness and speed up weight loss).

Application: 3-4 times a week running, aerobics, dancing, cardio workouts at the gym. All of these classes require decent amounts of power, so they will speed up the process of weight reduction. If you're bored to do all the time the same series of different types of training. During strength training, work with light weight and perform 3 sets of 15 times per group of muscles. You need to avoid activities that require excessive physical activity: usually they are not very useful to those who wish to lose weight, but healthily tired and discourage to fitness. Strictly observe the diet on training days.

Exercise in haste: attacks. Stand on your toes, make lunge right foot forward, hold this position for a few seconds and return to starting position. Repeat the same with left leg. If the attacks try to strain your buttocks, stomach to keep caught up, and back straight.

PUMP UP THE BUTTOCKS. Exercises and tips


PUMP UP THE BUTTOCKS. Exercises and tips

How to build a beautiful buttocks? And give them a beautiful shape?

Here are some tips you should read before proceeding to the exercises:


  • Before any motion ensure that the muscles of the legs, buttocks, pelvis and abdomen was tense. This protects the joints and makes muscles work harder.
  • When you're lying in the original position on the side, no need to fill up the pelvis back and round your back.
  • Elbow resting hands should be firmly attached to the floor.When you're lying in their original positions on the back, your pelvis should be parallel to the floor.
  • You should also observe the stability of the middle position of the pelvis.To lower and raise the pelvis and legs slowly.
  • Transitions should not be, the movement is evenly distributed.
  • One of the important components is proper breathing. At a voltage necessary to make the exhale when relaxing breath. This creates a rhythm of exercise, the particular pace that is right for you, besides, you get enough oxygen.
  • In exercises that require fast pace, no need to hold your breath, just breathe evenly and calmly.Follow the rules of nutrition

PUMP UP THE BUTTOCKS. Exercises and tips

Exercise 1. How to pump up the buttocks.

Lie on your right side, lean on elbow, the palm of the let supports the head. The second hand (which was on top) put on the floor directly in front of you so as to press the elbow to the floor. This way you will avoid various injuries of the lumbar spine. Legs bent at the knees and hips at an angle of 90 degrees, back straight. This provision will need to be maintained throughout the overall exercise. Not separating the foot, pull the knee of the involved leg, and bend with every movement of the buttocks. The lumbar back should be perpendicular to the floor, that is, the pelvis is stationary, while the knee works. You need to do 40 reps one leg, and then, turning to the other side, 40 reps for the second leg.

Exercise 2. How to pump up the buttocks.

Sit on your heels, slightly dissolve knees in the parties. Keep your back straight and pull your belly. Hands to raise up and slightly back, linking hands. Lift the pelvis by 7-10 centimeters above the floor, and begin to do the slow rotational motion of the pelvis. For the overall exercise it is necessary to strain muscles of the buttocks. Number of repetitions: 10 rotations in one direction, 10 in reverse. The plane of rotation of your pelvis should be parallel to the floor, in any case do not lower or lift your pelvis. Legs and body under rotations needs to be fixed.

Exercise 3. How to pump up the buttocks.

Lie on your right side, lean on elbow, palm to support the head. Elbow second hand press to the floor. Straight leg position at a right angle to the body, keep the back straight. His leg needed to be lifted so that the stop at the highest point was parallel to the floor, but the foot should not turn toe up, try to watch that. This greatly affects the performance of the exercises: the heel should be level with the toe. Perform 10 repetitions, then lift the leg to a certain height and do 10: creates smooth and resilient, so-called "spring".

Exercise 4. How to pump up the buttocks.

Take a starting position – lie on stomach, forehead put on crossed palms, press the chin to the chest. Legs straight, slightly apart. Bend your knees to form a 90 degree angle, feet connect together. Smoothly follow UPS bent legs up. Make 10-15 repetitions. Throughout the exercise your knees should not touch the floor.

Exercise 5. How to pump up the buttocks.

Lie down on your back, legs bend at the knees and feet shoulder width apart. Slightly lift the pelvis. For exercise, do not touch the buttocks sex. Tighten buttock muscles and lift your pelvis all the way up, then fall to the floor, but so that the pelvis did not concern him.

7 ways to overcome laziness


7 ways to overcome laziness

1. To stop being lazy, to do nothing


I'm serious. Become middle of the room and do nothing, absolutely nothing: do not eat, drink, read, do not lie, do not listen to music, do not think. Not pass and fifteen minutes, and you just accepted the case.

2. Yes, there are things for five minutes


Force yourself to work for five minutes, it is much easier than to take on the world, realizing that you have to work the whole day. Five minutes you can endure anything, and at the same time it's enough to get started. Then you won't be able to stop.

3. Break the big things apart


To tackle a big task is simply impossible. Break it into small pieces and perform turns — it is much easier.

4. Routine away!


To do everything, only to do nothing? To eat, to wash ware, to go to the store, check emails, watch the news, read the blogs of friends... Clearly, all this distracts from the main task and should only be done in your free time.

5. Work with the morning


People are divided into "larks" and "owls" (I am a night owl). Owls usually a lazy day, inventing endless excuses for things just sit in the evening. Cute owls, we equally can work both day and night.

6. Reward yourself


Any work should be rewarded, so while useful themselves time to promote. Has fulfilled part of the story — drink a Cup of coffee with your favorite cookies, walk or just relax for 5 minutes. It's a good habit.

7. Do not wait for tomorrow


Tomorrow is the busiest day of the week, because we constantly put things to do tomorrow. If you want to start over, do it right now — tomorrow there will be a very string case or you simply change your mind. Even if it is late, start your business today — to finish the job easier than starting a new one.

Achieve success in their business, and let laziness no longer stands in your way!

What's missing your body



What's missing your body

Want: chocolate
Not enough: magnesium
Source: nuts, seeds, fruits, legumes and beans.

Want: bread
Not enough nitrogen
Source: foods high in protein (fish, meat, nuts).

Want: sweet
Not enough: glucose
Source: honey, sweet vegetables, berries and fruit.

Want: fatty foods
Not enough: calcium
Source: broccoli, legumes and beans, cheese, sesame

Want: cheese
Not enough: calcium and phosphorus
Source: broccoli, milk, cheese

Want: smoked
Not enough: cholesterol
Source: avocado, red fish, nuts, olives.

Want: sour
Not enough vitamin C
Source: lemons, cranberries, kiwi, strawberry, rosehip, Brussels sprouts and other

Drink water to lose weight!



Drink water to lose weight!

The faster racing car, the higher the fuel consumption. It is the same with man. The higher our metabolic rate, the more we need energy, the more we burn subcutaneous fat. So, water is a natural regulator of metabolism.

At the first, still very weak, the sign of thirst, the metabolism slows down by 2%. It would seem that small, but is enough to lower the physical strength. The truth is 10%. But a couple of glasses of water accelerates the metabolism by 30%. In fact, water is for human life the main element. Our body consists of water and it constantly consumes. This implies that we should regularly drink. Otherwise, the body will flatten.

By the way, water-filled stomach reduces appetite and Vice versa: provokes thirst for hunger. Between meals regularly drink at least 2 glasses of water. This will lead to lower calorie consumption by 10-15%.

10 harmful products


10 harmful products


1. Chips:
By itself the potato is not a useful product, in whatever form it was not cooked. And chips and generally it is nothing natural: some carcinogens, oil, flavorings and flavor enhancers. Frequent eating chips threatens cancer, and weight issues. The same can be said about the fries.

2. Pop:
 Dyed water bubbles are much more harmful than gouache, diluted in water and mixed with sugar. There is a perception that it is best to drink fast food soda, but it is not: soda blunts hunger, thereby causing you to eat another hamburger. By the way, Coca-Cola light is no better than regular Cola, it contains a sugar substitute that is many times more harmful than him.

3. Fast food:
It is quite obvious that this product will get the list of the most harmful. Try to name at least some of its advantages besides speed and low cost. They are not. To quickly satisfy your hunger, you can prepare the same sandwich of cheese, vegetables, lettuce, and shrimp. And to no sauce and mayonnaise.

4. Mayonnaise:
We are talking about store-bought mayonnaise. If you stop the use of this product, we can see how in a couple of weeks centimeters in waist will be much smaller. The mayonnaise can add ketchup and various sauces. They contain flavorings, fats and taste enhancers, but natural ingredients in them. It is better to substitute low-fat sour cream. So it will be tastier and healthier.

5. The salt and sugar:
As you know, salt and sugar is white death. Salt prevents the passage of water in the body and is deposited in the most unnecessary places. With sugar increasingly clear – for anyone who is losing weight is the number one enemy. From these products to give up completely impossible, but if insufficient salting your food, soon you can get used to the natural taste of the food, unadulterated by salt. And sugar should be replaced with honey.

6. Alcohol:
About the dangers of this product known to all. To drink alcoholic beverages once a week – it is alcoholism, not know how to spend the holiday sober, too. For a start, it is necessary to abandon cheap alcohol by type of bottled beer and wines in Tetra Pak cartons. Another option is to meet with the teetotal of the company.

7. Sausages, smoked meats:
Who knows what cooked sausages and how much they weeks. Salting and Smoking of meat is only necessary in order to make it last longer. Of course, useful elements disappear, but the cadaveric phenomenon in the sausage do not stop. But you won't notice, because the sausage added flavorings and flavor enhancers.

8. Fried:
Cooking in sunflower oil or margarine in food kills all the beneficial properties and simultaneously distributes carcinogens. Plus, during the roasting of the liquid in the product is replaced by oil, which makes calories dishes even higher. Alternatively, the products are lightly fried to a crisp, then finish cooking in a double boiler or the oven.

9. Sweet:
Among the harmful sweets can allocate jelly, chewing candy, lollipops. They are much more harmful than a piece of cake. The fact is that they contain huge amounts of artificial colors and flavors. If you want sweet, try to eat honey, dried fruit, chocolate if necessarily bitter.

10. White bread:
This includes all flour products. Fresh rolls or white bread is very tasty, but in such bakery products is not anything useful. The thing is that the flour used for their production are already cleared of nutritional fiber. So it is better to consume whole grain bread is much healthier.

10 harmful products