Toward a beautiful form: training
The program for preparing for the beach season: the result is guaranteed! Are you embarrassed to undress in the pool or on the beach, but the prospect of a strict diet, strict restrictions and grueling workouts scares you even more than losing shape? “DO” presents a healthy diet program and a set of simple exercises. This program is based on the recommendations of leading nutritionists, fitness trainers and culinary specialists.
Walking is the easiest and most effective type of training available and free.
FOLLOW THE POSTURE. While walking, try to keep your head straight, shoulders straightened. It is useful to walk with an elastic step, and at first it is worth checking the pulse: it should not be accelerated by more than 70%. For example, if the pulse rate is normal at 70 beats per minute, while walking, acceleration by another 56 beats is permissible, that is, up to 126.
DO NOT INCREASE THE STEP LENGTH. This is a typical mistake people make when they want to increase walking speed. It overloads the ankle and knee too much.
BEND HANDS IN ELBOWS. Arms bent while walking at an angle of 90 degrees and slightly clenched into fists help to maintain balance and distribute the load.
RAPE FAST WALK?• On a treadmill It’s better to start your lessons with walking at a slow pace. When walking tightly step on the heel and push off with your toe.• Run march! Go running on the second or third day of classes.• Increase speed gradually, focus on breathing: it can become more frequent so that you can talk without panting.• By the end of classes gradually slow down, switch to a quiet walking pace and maintain it for 5 minutes.
• OMRON Jog Style Activity Monitor - This is a pedometer and cardiomonitor in one device. It will help you control your workout time and speed, calculate the distance and number of steps, as well as the level of "burnt" fat (in grams) and the number of calories burned. The device is easy to use: load height, weight and step length into its memory (you can change these parameters later). Press the Start button before jogging, and then evaluate the results.
• iPod nano Nanotechnology rush to the rescue. The new iPod nano is not only stylish, convenient and portable, but also useful. You can take it with you for a jog, walk or training, attaching clips to your clothes with power, listen to music and keep track of all the distances covered. The built-in pedometer also counts calories burned.
TRAINING PLANThis plan is specifically designed by a professional fitness trainer for independent homework. If you are a beginner and have not been involved in sports before, start with two 20-minute training sessions during the first week, then increase the training time to 30-40 minutes, and the number of classes up to 3-4 times a week. You should not train every day, because the muscles need rest. If you want to reduce weight and keep the achieved result for a long time, you will also need additional aerobic exercise. Walking at a good pace, active gardening or cycling are suitable. Choose different types of loads, alternate exercises and combine them as you wish so that you are not bored.
|Exercise 1LAPS FORWARD Put your hands on your shoulders crosswise to maintain balance. Set one foot forward, the other a little back, on the toe. Slowly transfer body weight to the other leg. Bend both knees and sit down slowly. Keep your back and shoulders straight; the bend angle at the knee should be approximately 90 °. Dropping, take a breath, rise on the exhale.Perform 15 times with every leg.Impact areas: lower and front thigh, abs, back.|
|Exercise 2 SUPERMANStand on all fours - the back is parallel to the floor, arms are straight, palms on the floor at shoulder level. Keep your back straight. Inhale, then exhale at the same time raise your right hand and left leg, try to maintain balance. Extend your arm forward as much as possible and your leg backward. Return to a similar position.Perform 15 times on each side.Impact areas: shoulders, back, abs.|
|Exercise 3 Get on your knees, palms pressed to the floor, the distance is slightly wider than the shoulders, fingers extended. The body from the knees to the head should form a straight line - do not raise your hips. Pull in your stomach. Look straight ahead. Inhale slowly and bend your elbows at the same time, lower your chest in the direction of the floor. Rise slowly as you exhale.Perform 30 times.Impact areas: triceps, shoulders, chest.|
|Exercise 4 LIFTING FEET Lie on your back. Put your hands on your shoulders crosswise. Raise your legs, bend your knees at an angle of 90 °. As you exhale, tear the torso off the floor and stretch your elbows towards your knees. The abdominal muscles should be retracted. Keep your legs raised during exercise.Perform 3 sets of 15 times.Impact areas: press, hips, waist.|
|Exercise 5 LIFTS Lie on your stomach. Lean on your elbows and toes, lift your torso and hips. The body should form a straight line. Pull in your stomach and do not hold your breath. Head and neck should be in line with the body, face down. Hold this position for 10 seconds.Perform 10 times.Impact areas: abs, lower and middle back muscles.|
PHOTO: FOTOBANK / GETTY, PHOTOXPRESS, YUNKE KIM, ELIZABETH ZESCHIN