Body-building

How to lose weight with exercise and without dieting? How to beat age-related diseases with exercise

How to lose weight with exercise

Decided to lose weight, but can't refuse a full plate? Is it difficult to limit portions or give up some favorite foods? No problem. After all, not only diets make it possible to lose weight. - a great way not only to maintain harmony, but also to acquire it. Sport helps burn calories consumed with food, tones muscles, and has a positive effect on the entire body as a whole. Properly selected will allow you to lose weight without limiting the usual amount of servings.

Take the well-known expression “movement is life” into service and go! And we will tell you how to lose weight through exercise. The advantages of this method are undeniable. You can or go to the fitness rooms. Everything depends only on your desire. For home workouts, simpler exercises that do not require sports equipment or with the possibility of replacing them with household items are suitable. It's affordable and convenient. In addition, exercising at home, you do not need to adapt to the schedule of gyms. The key is to find some free time in your own schedule.

The advantage of training in the gym is that the training will be monitored by an instructor who will adjust the load according to the desired result. It is worth choosing a course of exercises based on the problem areas of the body and the goals that you have set for yourself. Entire complexes of trainings aimed at certain muscle groups have been developed.

If the question is: how to lose weight with exercise, then you should choose moderate loads on different muscle groups in order to use everything in this way. Your body, losing extra pounds, will gain proportionality in return. If there are particularly problematic areas, then it is worth focusing on them. On and chest, the simplest exercises are push-ups. At the initial stage, it is enough to do 4-5 push-ups with a repetition of three to four times. It is worth proceeding from the capabilities of your body. If you are a beginner, then do not try to bring yourself to exhaustion the first time. Add loads little by little.

If you want to remove your stomach and sides - do “twisting” from a prone position. Squats and the “scissors” exercise will help to tighten your legs (involves the muscles of the legs and abdominal muscles). Finding recommendations for performing these and other necessary workouts is not difficult. The main thing is to alternate the load on different muscle groups and make classes regular. It is the regularity of the loads - one of the answers to our question: How to lose weight through exercise.

Make sports part of your lifestyle. You can do some warm-up exercises not only at home or in the gym, but even during the working day. It is helpful to make adjustments to your daily habits. For example, walk more and use transport less. For shopping, you can choose stores that are a little further from home than usual. Find time on weekends for interesting sports activities - depending on the time of year, this can be cycling, skiing, badminton and much more.

The results of this method of getting rid of excess weight are best monitored with the help of measurements. Since the weight of muscles is greater than the weight of adipose tissue, weighing will not give you objective data. But already after a month of classes, your small victories will be visible even without a centimeter tape - in clothes and appearance. At the second stage, when the body gets used to the change in physical activity, you can gradually increase the intensity of training, select more complex exercises. To work on the abdomen, instead of a horizontal position, take an inclined position (legs above the head). can be complicated if you focus on only one leg (alternately), and keep the other in weight.

You can also increase the number of approaches to 5-6 times for each exercise or the duration of the exercises themselves. Of course, the regulation of nutrition in conjunction with training should not be neglected. However, you don't have to be hungry. It is enough to choose more healthy food for yourself. Altafit's natural activators of metabolic processes will help to properly adjust the digestive system. For example, . It activates the process of losing weight, eliminates toxins, and also removes excess fluid from adipose tissue.

Morale will play an important role in the effectiveness of training. Imagine the desired result of working on yourself, think about it in the process of training, or take as an example the stories of successful people in losing weight. And when you are asked: How to lose weight through exercise? You answer: Easy.

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MINISTRY OF HEALTH OF KHABAROVSK KRAI

REGIONAL STATE BUDGET EDUCATIONAL INSTITUTION OF SECONDARY VOCATIONAL EDUCATION

"KHABAROVSK STATE MEDICAL COLLEGE"

ESSAY

BASIC METHODS FOR BODY CORRECTION USING PHYSICAL EXERCISES

Performed:

student gr. SV-21 Gresikova Yu.A.

Khabarovsk

Introduction

In the modern world, everyone is literally obsessed with a beautiful athletic body. It is understandable, because a good figure is both popularity with the opposite sex, career success, and just good health.

Fortunately, there are a great many different directions in sports activities to choose from, and everyone can determine for himself the form of training that is most suitable for his body. If you are a beginner in the sports field, then the beginning of sports activities should be approached with double caution so as not to exhaust your body, and correctly calculate the level of load for yourself, be it fitness, aerobics or shaping.

However, the listed types of sports activities are similar only at first glance, in fact, they differ in many factors - from the training system to the approach to nutrition.

So, if your choice is SHAPING

To date, shaping is one of the most popular systems aimed at increasing female attractiveness, that is, the training program combines:

a set of physical exercises aimed at getting rid of excess weight, strengthening muscles, and, therefore, improving the figure;

choreography;

grooming training.

The shaping training is based on a cycle of special exercises, a feature of which is the cyclical repetition of the same exercise many times. For some muscle groups, several exercises are performed.

Since the classes are held at low intensity, there is practically no danger of stress on the heart, but the loss of energy is enormous.

The approach to nutrition in shaping is quite specific, and as a result, fat deposits are mobilized not only during the training itself, but also during the recovery period.

If your choice is AEROBIC

In addition, aerobic exercises are also training in the gym: classes on an exercise bike, a treadmill, ski simulators, etc.

If your choice is FITNESS

Many sports concepts are included in fitness - this is bodybuilding, aerobics, and a balanced diet.

Bodybuilding is based on a set of special exercises with weights, including exercises on simulators, as well as a special nutrition system, which is characterized by a high content of protein foods in the diet.

Aerobic exercises in fitness are necessary primarily for those people whose characteristic feature of the physique is a low metabolism and the presence of excess body fat.

However, without a balanced diet, there will be no success in this field. This is so important for the simple reason that only the substances it needs should enter the body, there should not be anything superfluous, undigested or processed into fat, this exposes your body to the risk of exposure to various unpleasant phenomena, including diseases.

Well, from all of the above, it remains only to draw the appropriate conclusions:

Shaping was invented primarily for women.

Aerobics is aimed primarily at the treatment of physical inactivity, strengthening the cardiovascular system and gives an anti-stress effect.

Fitness develops, first of all, physical strength and increases the capabilities of the cardiovascular system.

Well, now that you know everything, the choice is yours!

Is it possible to find a person in the entire civilized world who has not heard the word “fitness” at least once in his life? Hardly.

Phrases like "tonight I'm going to fitness", "do fitness", "improve your body with the help of fitness" today we hear from all sides. So what is it, this almighty fitness, what is its definition?

First, let's turn to the English-Russian dictionary for help. The root of the word fitness "fit", translated from English means the concept of "healthy". So, we have already given one, the most important characteristic of fitness: fitness is a set of physical exercises aimed at strengthening all body systems.

The main goal of absolutely all fitness programs is not just to achieve any sports results, but to teach people to be physically active, to lead a healthy lifestyle.

Fitness offers not only physical education, but also its own philosophy of lifestyle, a certain system of values. Spiritual harmony is directly related to external harmony.

The philosophy of fitness teaches us to live a full life, enjoy ourselves and the world around us, discover new incentives for ourselves every day, purposefully go towards our goal.

The balanced harmony of the inner world with the outer world is in the first place, it is a paramount task, in the solution of which fitness helps a person.

Discovering the world of fitness means taking the first step towards exploring your own personality, starting to strive for the unity of the soul, mind, and body. Fitness is not a hobby or hobby, it is a whole philosophy of life.

Transform yourself - and the world around you will be transformed, you will be able to distinguish it in those colors, tones and halftones that you have never seen before, or maybe you just did not notice.

So, fitness is:

active lifestyle;

a training system and a special lifestyle that ensures good health and a positive outlook on the world;

a great way to prolong youth.

Aerobics

The word "aerobics" in relation to various types of motor activity with a health-improving orientation was proposed by the famous American doctor Kenneth Cooper. The term "aerobic" is borrowed from physiology, it is used in the definition of chemical and energy processes that ensure the work of the muscles. The processes of splitting complex molecules into simpler ones are combined with the processes of synthesis (recovery) of energy-rich substances. One of these processes can only take place in the presence of oxygen, that is, under aerobic conditions. Carbon dioxide and water are the main breakdown products of aerobic energy production and are easily removed from the body through respiration and sweat. The types of motor activity that stimulate an increase in oxygen consumption during exercise include various cyclic movements performed with low intensity for a rather long time.

In a broad sense, aerobics includes: walking, running, swimming, skating, skiing, cycling, and other types of physical activity. In connection with the specific goals and objectives solved in different areas of modern dance aerobics, the following classification of aerobics can be used:

wellness

applied

sports

Improving aerobics is one of the areas of mass physical culture with an adjustable load. A characteristic feature of recreational aerobics is the presence of an aerobic part of the lesson, during which the work of the cardiorespiratory system is maintained at a certain level.

Sports aerobics is a sport in which athletes perform a continuous and highly intense set of exercises, including combinations of acyclic movements with complex coordination, as well as elements of different structural groups and interactions between partners of various complexity (in programs of mixed doubles, triples and groups).

Applied aerobics - it has received a certain distribution as an additional tool in the training of athletes in other sports (aeroboxing), as well as in industrial gymnastics, in physiotherapy exercises (cardiofunk) and in various recreational activities (show programs, support groups for athletes, cheerleading).

Directions of aerobics

Dance aerobics. Strengthens muscles, especially the lower body, stimulates the cardiovascular system, improves coordination and posture, burns excess weight.

Step - aerobics. Serves for the prevention and treatment of osteoporosis and arthritis, for strengthening muscles and recovering from knee injuries.

Aqua (water) - aerobics. Strengthens the body, improves flexibility, stretches muscles and ligaments, burns excess calories, successfully recovers from injuries, is useful for all ages and for pregnant women.

Slide - aerobics. The most optimal type of aerobics for women who want to get rid of fat deposits in the thighs.

Pump - aerobics. Designed for body shaping and muscle strengthening.

Tai - Bo - aerobics. Serves to relieve stress, improves tone and mood, regulates the work of the heart, improves overall well-being.

Ki - Bo - aerobics. It develops strength and endurance, trains the respiratory system, develops flexibility and coordination, and helps to lose weight.

Boxing - aerobics and karate - aerobics. Aimed at ensuring that your figure becomes perfect and is always so..

A - Boxing - aerobics. Essential for both men and women to relieve stress and irritation.

Kick - aerobics. Needed to improve general and strength endurance, agility and coordination.

Spinning or cycle reebok. Strengthens the muscles of the arms and legs, buttocks and abdomen.

Resist - Bol. Helps to adjust the figure, develops coordination of movements, flexibility.

Trekking - aerobics. It is necessary to improve the general physical condition of the body.

Phases of classes

In general, aerobic exercise consists of the following main phases: warm-up, aerobic phase, hitch, power load.

Warm up.

The warm-up has two purposes: first, to warm up the muscles of the back and limbs; secondly, to cause some acceleration in the rate of cardiac accelerations so as to smoothly increase the pulse to values corresponding to the aerobic phase.

Typically, warm-ups use a set of stretching exercises designed to prevent lower back pain.

aerobic phase.

In this phase, those exercises that make up the aerobics program are performed.

It is very important to perform aerobic exercises correctly, we are talking about safety. In order to achieve a greater effect, it is necessary to engage, according to experts, with an intensity that provides a heart rate of 65-80% of the maximum.

You need to learn how to determine the pulse, first at rest. You need to know your maximum heart rate. For a twenty-year-old girl, this is 200 beats / min. This means that the optimal heart rate for aerobics is 140-160 beats / min.

The third phase of aerobics takes a minimum of five minutes; during this time, you should continue to move, but at a sufficiently low pace to gradually reduce the heart rate.

The most important thing after aerobics is to keep moving so that the blood can circulate from the legs to the central vessels. The activity of the cardiovascular system may be disturbed, as the blood flow slows down faster than the contractions of the heart. That's why a proper hitch after each session is essential. The fall in blood pressure should be gradual.

If after a strenuous workout you feel nausea or dizziness during a hitch, then you should just lie on your back for a few minutes, raising your legs up.

This phase of aerobic exercise, which should last at least 10 minutes, includes movements that strengthen muscles and develop flexibility. One of the main reasons for strength training is that it increases the strength and strength of bones and joints, and this makes a person less prone to injury during the aerobic phase.

Shaping experts say that visiting their salons allows women to feel the most attractive for the first time in their lives, since practicing this sport relieves the fair sex from psychological complexes due to excess weight, poor posture, thin legs, etc.

Shaping is really a certain lifestyle that can only be experienced in the gym and in communication with real fans of this sport. And, believe me, there are many of them, and this is primarily due to the fact that the shaping technique corrects and improves not only the figure, but the whole life of a woman.

Shaping is not only the performance of physical exercises with a load on certain muscle groups, it is also a system of proper nutrition and a healthy lifestyle. That is why shaping is very useful for those who, from a young age, begin to take care of their health and rid themselves not only of extra pounds, but also of various diseases.

It will not be superfluous if we recall that sport is the first assistant in the treatment of various diseases. By training all muscle groups, you strengthen your body, make the body not only beautiful, but also strong, hardy, and therefore less prone to ailments that lie in wait for a modern person literally at every step.

The set of exercises includes warm-up, stretching and relaxation exercises. Shaping workouts are different in that during the exercises, instructors give you tips that help you cope with a particular movement so that it is performed with the greatest impact and has a 100% effect on your body.

As you know, our health largely depends on nutrition, so shaping pays increased attention not only to physical activity, but also to proper nutrition. The instructors will teach you how to eat properly depending on what kind of training program you will be doing.

The fact is that there are two programs that are aimed at achieving different goals. The first program - catabolic - is aimed at getting rid of excess weight, reducing muscle mass and muscle size, the second - anabolic - to strengthen muscles and increase muscle mass. Naturally, health and daily well-being largely depend on the state of your figure, your body.

Many women think they are "not made" for sports. They consider themselves unendurable, weak, in the end - lazy, and therefore prefer to "sit" on exhausting diets, which are very often compiled not by a specialist, but by a friend who heard that someone lost weight because they ate something didn't eat it either. But isn't it easier to go in for sports, and in particular - shaping? If you are not sure that you can handle heavy loads, we can reassure you - you can handle it. The sets of exercises are compiled by real professionals who select a load designed for an ordinary woman, and not for an Olympic champion. In addition, the peculiarity of these exercises is that most of them are performed in a prone position. Of course, this is not an indulgence for lazy people. In this position, the heart and joints are less strained. Even this small feature of shaping classes shows that the people who created this program cared primarily about women's health, which can be improved with the help of such exercises.

Everyone who has been engaged in shaping for at least a few weeks admits that these exercises turned out to be the most effective in the stubborn struggle with being overweight. In addition, shaping classes significantly improve mood and well-being. How is such efficiency achieved? The fact is that during training there is a load on all muscle groups, and in particular - on problem areas. Exercise to the right degree "load" the body, while reducing the amount of body fat. It is also important that all exercises are performed at least 100 times, this is done in order to strengthen all muscle groups. Beginners are usually afraid of this large number, but we repeat that the load is distributed to all muscles and is designed for an ordinary woman.

Remember rule number one: on the day you are shaping, high-calorie and heavy foods are categorically excluded. It is best to stick to a fasting diet. In case of a serious illness, you should definitely consult a doctor who must approve or prohibit the diet you have chosen.

You should follow the diet not only on the days of training, but also on the rest of the days. Choose low-calorie, light foods. Naturally, you will have to give up your favorite sweet cake, in general, from everything floury, fatty and sweet. You should replace sugar with honey or not very sweet jam. Refuse to consume bread in large quantities (no more than 250 g per day). It is advisable that you eat bread with bran or rye.

The main components of your diet should be vegetables and fruits. Eat no more than 1 kg of fruits, and vegetables can be eaten without restriction. The main thing is not to overeat. Vegetables can be eaten in any form - both raw and boiled.

If, on the contrary, you decide to stick to an anabolic workout, i.e. you want to increase the elasticity of your muscles, eat a protein meal about an hour before your workout.

Pay attention to how you will be dressed during the shaping training. Sports suits made of synthetic fibers are completely excluded. Clothing should be hygroscopic, i.e. let moisture and air through, allowing your skin to "breathe" and get rid of the expended energy. It is desirable that the sports uniform for shaping classes be made of natural fibers and purchased in specialized sports stores. The quality of clothing is also important for toning the body and maintaining good shape. For those who believe that health care begins with weight loss, you can use special clothing that gives the effect of a sauna. Slimming creams and anti-cellulite products will also come to your aid, in the quality of which you must be 100% sure.

After shaping, it is recommended to visit a sauna or take a hot bath in order to remove lactic acid from the muscles - the culprit of muscle pain, which haunts all those who are just starting to play sports or increase the load on their body. While in the bath or sauna, do a self-massage, during which stretch tired muscles and disperse lactic acid. So, let's move on to how to do shaping at home. You can buy a cassette developed by the Federation specialists, or you can simply master the set of exercises that are given in our chapter, turn on rhythmic music and make sure that there is a comfortable rug on the floor.

Where to start training? Of course, from the warm-up. Without a warm-up, you can severely damage your ligaments and muscles, which will hurt for several days. For those who once did aerobics, you can suggest remembering the most energetic movements and doing them as a warm-up. Naturally, all exercises should be performed to rhythmic music, at a fairly fast pace, otherwise the fat will not have time to be used up, and the body will receive an insufficient load.

While shaping at home, you must always remember about the pulse. Depending on the results, you must increase or decrease the load, as well as change the complexity of the exercises performed. The pulse should be no more than 130-140 beats per minute. With such a pulse, the effectiveness of training is the highest.

During training, you also need to monitor your breathing. No need to delay it, even if some exercise is extremely difficult for you. Breathe evenly. Inhale at the expense of "times", i.e. at the time when the contraction (tension) of the muscles occurs, exhale - during relaxation.

Shaping professionals advise not to indulge in drinking during training. You can drink only mineral or chilled boiled water, but not juices or sweet tea. The body must receive a sufficient amount of fluid. Of course, you should drink only when you really feel like it.

Women attach great importance to the shape of the abdomen. Everyone dreams of a taut, elastic tummy that would remain so even after childbirth. Trained and elastic abdominal muscles will always help a woman during childbirth, protect her from stretch marks, and even after the birth of a child, they will remain as elastic and strong.

A complex of shaping exercises cannot be performed during menstruation, otherwise a violation of the cycle may occur. If you don't feel like missing too many classes, don't exercise for at least the first three days.

When doing exercises, make sure that they are not given to you too easily. If you do not feel any load on a particular muscle group, this means that you are not performing the exercise correctly or you should increase the load or complicate the task, for example, do not touch the floor with that part of the body that is working in this exercise.

Do not forget that shaping classes should be accompanied by good rhythmic music. Music, as you know, is a good healer not only from a bad mood, but also from some diseases. For example, it is noticed that your favorite music relieves a headache. It is desirable that the preparation for the lesson is carried out in a good mood, which will remain with you for at least one more hour. After training, fatigue will come, but it will be a pleasant fatigue. Try doing the exercises with a smile on your face. Smile because it's nice, smile because it's another step towards a healthy lifestyle!

Exercise for each muscle group should be performed for at least four minutes. After two minutes from the start of the workout, you should stop in order to stretch the muscles that you are currently tensing.

Shaping used the principle of bodybuilding: in order to achieve an effect, you should perform the exercise for several minutes in the form of repetitive movements. After you repeat the same exercise several times, move on to another or just rest, and then repeat the same exercise again. This is the only way to achieve high results. Your enemy should be the reluctance to repeat one movement for several minutes. Be patient and keep repeating the series of exercises.

The main mistakes in the classroom

What reasons do people not come up with in order to justify their failures in life! This also applies to failures in sports achievements.

Of course, admitting oneself physically incapable of becoming a harmoniously developed person with a relief volumetric muscles is the easiest way. Oh no, we're not implying anything! Well, what are you, this, this is all she, mother nature, is to blame for your failures, she gave you a completely useless body that will never build a single gram of muscle mass more than it already has - do you think so?

Oh, by the way: do not forget to scold your creator also for the fact that she did not deign to build a first-class gym near your house, did not provide you with a job after which you would really like to work out, and not lie down in front of the TV on the couch, and in general, that everything in this world is against your sports... Nonsense, isn't it?

The same nonsense as the first statement that even if you give all your best in the gym, you will never achieve the desired result.

In fact, it all depends on you and only you! Someone will say: how is it, I have already spent so much time on training, everyone who started training at the same time as me has already achieved results, but I have not moved a single step! How else can such a fiasco be explained, if not by the physiological characteristics of the body?

In fact, there are other explanations as well. Reconsider your attitude to training, and indeed, to the image in life in principle. If there is no result for a long time, most likely something is being done incorrectly, somewhere in your actions an error has crept in, and perhaps more than one.

This is the error that we are now trying to identify. Here is a list of typical mistakes that beginners make when doing fitness. For convenience, we divide them into two thematic blocks. Most likely, success has not yet come to you because:

The intensity of training is not at all what you need

Answer the question honestly for you: do you give all the best in the gym at 100 percent?

Sometimes people fall into two extremes:

Afraid of overtraining, some finish the training process too early, not having received the load necessary for a high-quality result;

On the contrary, they train according to the principle "the more intense, the greater the load, the better."

Both of them are wrong.

Let's consider the first option.

If you still don’t know, then know that as a result of intensive training, the so-called lactic acid accumulates in the muscles, this causes unpleasant, and sometimes quite painful sensations in the muscle group for which the exercises were done. And this is not bad! Do not be afraid of this feeling and run away from the gym for a week. On the contrary: if you feel pain - know that everything is OK, the process has begun. It means that your body is not yet accustomed to such a load, it is new for it. And this is one of the main tasks of training, constantly presenting surprises to your body, not letting it relax.

So do not be afraid to increase the number of approaches and repetitions, experiment with weights, gradually making them heavier - you need to overcome yourself! And the results will gradually come during the recovery period: a well-exhausted body in training will take on a new shape and increase muscle volume.

However, the above aspirations, of course, very useful and necessary, should not develop into the second extreme - fanaticism.

In other words, you need to be able to very clearly feel the line beyond which the sensations of good intense training simply go over the state of overtraining of the body. But this is no longer good. Enthusiasm is good, but you shouldn't lose your head in the pursuit of results either. After all, you roughly know your strengths, you don’t need to focus on the intensity of the classes of professionals who have been training for more than a year.

For example, not everyone can withstand two days of intensive training in the gym in a row - and for you, this is most likely too much. Five exercises per workout, with the maximum number of approaches - four - five times - is also the ceiling, everything that exceeds this norm is hardly beneficial. On the contrary: by overloading your body too much, you risk not only not increasing in size, but also losing muscle mass in volume.

Conclusion: you need to train intensively, but wisely.

You chose the wrong set of exercises for yourself

Yes, this is a very common mistake. And no intensity will help if you are doing something that has nothing to do with muscle growth. Well, or has, but not to the right extent. After all, what exercises are primarily necessary for a qualitative increase in muscle volume? Basically, these are basic exercises that are tied to working with a barbell or dumbbells. Of course, they are more difficult to perform than classes on simulators, block machines, but they bring a much more tangible effect. Unfortunately, many ignore this fact and stubbornly try to succeed by minimizing the basic exercises, if not eliminating them altogether. And then you ask, where is the result?

Conclusion: in order to have a result from training, you need to perform those exercises that bring the main result. That is basic.

You are eating wrong

It will not be difficult to find out if the process of your nutrition is properly organized. Do you eat irregularly, do you eat fatty, high-calorie foods, do you like sweets? Then start getting better.

No, of course, you need calories, because in order for muscle mass to grow, you need to give it building material for this. But! Products, due to which this process will take place, must be healthy and dietary, contain a high percentage of substances that provide nutrition and muscle growth. And the process of eating should be divided into stages, at intervals of about two to three hours throughout the day.

So, remember that every kilogram of your weight needs to be provided daily with about two grams of protein, plus about forty more kilocalories there.

Conclusion: down with cakes and chocolates! Long live the diet, that is, proper, balanced nutrition!

You don't get enough sleep

But in vain, because sleep is a very important process, during which the body is most effectively restored, so you should not neglect it.

In principle, an ordinary person gets enough sleep in six to eight hours, while fully restoring his strength. However, for those who are intensely engaged in fitness, things happen a little differently. The body, constantly undergoing intense training, naturally experiences decent loads: both muscles and lymphatic systems are loaded, and the nervous system does not stand aside. So sleep on! It's good. If possible, sleep for an hour another day. If not - in any case, plan your day so that you get eight to nine hours of sleep - and that's at least!

Conclusion: sleep is the best recovery for the body, do not neglect it.

Are you drinking? Do you smoke?

Then quit. No, really: at least it's worth reducing the doses. Now we absolutely do not want to lecture you about the dangers of alcohol and nicotine, however, you must admit that exercising with a hangover is a thankless task. Well, there is no need to talk about the ability of the respiratory system to withstand stress after smoking one or two packs of cigarettes a day. And the liver, which occupies an important place in the process of synthesis of muscle tissue, is so easily destroyed by a large amount of alcoholic beverages! How does the cardiovascular system suffer? To what extent is the body's stamina lost? Thought? For sure. Think again and draw the appropriate conclusions.

And stop justifying yourself with the fact that nicotine reduces appetite, you still, most likely, you will need to build your nutrition system from scratch.

Conclusion: lead an exceptionally healthy lifestyle, alcohol and nicotine - down!

Conclusion

Improving the nervous system

Being engaged in physical culture, we acquire motor skills necessary in everyday life and at work. Agility, speed and strength of our body movements develop. The control of movements, which is carried out by the central nervous system, is improved. When doing physical exercises, more and more conditioned reflexes are formed, which are fixed and added up in long successive rows. Thanks to this, the body acquires the ability to better and better adapt to greater and more complex physical loads, thanks to this we can more easily and economically carry out movements - our body, as they say, trains.

As a result of training, the work and structure of all organs of our body and, above all, the higher parts of the central nervous system improve. The mobility of the nervous processes of excitation and inhibition in the cerebral cortex and in other parts of the nervous system increases, i.e., the process of excitation more easily passes into the process of inhibition and vice versa. The organism therefore reacts more quickly to all kinds of external and internal stimuli, including stimuli going to the brain from contracting muscles, as a result of which body movements become faster and more dexterous. shaping aerobics exercise diet

In trained people, the nervous system adapts more easily to new movements and new conditions for the operation of the motor apparatus.

Increased volume and strength of muscles

During physical exercises, the strength of the processes of excitation and inhibition in the cerebral cortex increases, as a result of which muscle tension increases during their contractions. In this regard, the structure of muscle fibers changes - they become thicker, muscle volume increases. By systematically doing so-called strength exercises, for example with weights, you can dramatically increase the volume and strength of muscles in 6-8 months.

This is because the nutrition of the working muscles is greatly improved. In muscles at rest, most of the blood capillaries surrounding the muscle fibers are closed to blood flow, and blood does not flow through them. During work, with muscle contraction, all capillaries open, so blood flow to the muscle increases by more than 30 times. During exercise, new blood capillaries are formed in the muscles.

Under the influence of training, the chemical composition of the muscle also changes. It increases the amount of so-called energy substances, i.e. substances, the decay of which releases a lot of energy. These substances include glycogen and phosphagen. In trained muscles, glycogen and phosphorus compounds that break down during contractions of muscle fibers are restored faster, and oxidative processes (processes of combining with oxygen) proceed more intensively, muscle tissue absorbs and uses oxygen better.

Maintain good posture

Training has a positive effect not only on the muscles. The entire musculoskeletal system is also strengthened, bones, ligaments, tendons become stronger. Systematic physical exercises significantly affect the external shape of the body, contribute to its proportional development in childhood and adolescence, and in adulthood and old age allow you to maintain beauty and harmony for a long time.

On the contrary, a sedentary, sedentary lifestyle prematurely ages a person. He becomes flabby, his stomach sags, his posture deteriorates sharply. Usually a person who does not engage in physical labor and sports stoops, his head is tilted forward, his back is hunched, his lower back is excessively arched, his chest is sunken, and his stomach is protruded forward due to weakness of the abdominal muscles, even if there is no obesity (and it very often develops in those who move little and do not engage in physical education.

Physical exercises that strengthen the muscles (especially the muscles of the trunk) can correct posture. To this end, it is useful to do gymnastics and swim - best of all in the breaststroke style; correct posture is promoted by the horizontal position of the body and the uniform exercise of numerous muscle groups.

Specially selected physical exercises can eliminate lateral curvature of the spine in the initial stage of development, strengthen the abdominal muscles weakened by inactivity or prolonged illness, strengthen and restore the arches of the foot with flat feet. Vigorous exercise and diet can be successful in the fight against obesity that disfigures a person.

Physical exercises that correct body defects should be used according to the instructions and under the supervision of a specialist doctor.

Improves heart function

A trained person becomes more enduring, he can produce more intense movements and perform heavy muscle work for a long time. This largely depends on the fact that his circulatory, respiratory and excretory organs work better. Their ability to sharply increase their work and adapt it to the conditions that are created in the body during increased physical activity increases significantly.

Strenuously working muscles need more oxygen and nutrients, as well as faster removal of metabolic products. Both are achieved due to the fact that more blood flows into the muscles and the speed of blood flow in the blood vessels increases. In addition, the blood in the lungs is more oxygenated. All this is possible only because the work of the heart and lungs is greatly enhanced.

When we are at rest, the heart ejects about 5 liters of blood into the aorta within a minute. With intense physical stress, for example, while running while overcoming an obstacle course, etc., the pulse quickens from 60-70 to 120-200 beats per minute, the amount of blood ejected by the heart in 1 minute increases to 10-20 and even up to 40 liters . The blood pressure in the arteries increases from 120 to 200 mm Hg.

In trained people, the heart adapts more easily to new working conditions, and after the end of physical exercise, it quickly returns to normal activity. The number of contractions of a trained heart is less, and therefore the pulse is less frequent, but on the other hand, with each contraction, the heart ejects more blood into the arteries.

With more rare contractions of the heart, more favorable conditions are created for the rest of the heart muscle. The work of the heart and blood vessels as a result of training becomes more economical and better regulated by the nervous system.

Breathing becomes deeper

At rest, a person produces about 16 respiratory movements per minute. With each breath, about 500 cm3 of air enters the lungs.

During exercise, due to the increase in oxygen consumption by the muscles, breathing becomes more frequent and deeper. The volume of pulmonary ventilation, that is, the amount of air passing through the lungs in one minute, increases dramatically - from 8 liters at rest to 100-140 liters when running fast, swimming, skiing. And the more air passes through the lungs, the more oxygen the body receives.

At rest, a person absorbs about 0.2 liters of oxygen per minute. During muscular work, the amount of oxygen absorbed increases, but within certain limits. The highest value of oxygen absorption, the so-called oxygen ceiling, is not so great for untrained people, it is 2-3.5 liters, and for well-trained people, the body can receive 5-5.5 liters of oxygen per minute through the lungs. Therefore, trained people during physical work do not form “oxygen debt” so quickly (this is the name for the difference between the need for oxygen and its actual consumption) and they better mobilize the adaptive capabilities of breathing and blood circulation. This is clearly seen, for example, when measuring the vital capacity of the lungs with a spirometer.

Improves blood composition and increases the body's defenses

In trained people, the number of erythrocytes (red blood cells) increases from 4.5-5 million per 1 mm3 of blood to 6 million. Erythrocytes are oxygen carriers, therefore, with an increase in their number, blood can receive more oxygen in the lungs and deliver more to the tissues , mainly to the muscles.

In trained people, the number of lymphocytes - white blood cells - also increases. Lymphocytes produce substances that neutralize various poisons that enter the body or are formed in the body. An increase in the number of lymphocytes is one of the proofs that as a result of physical exercises, the body's defenses increase, the body's resistance against infection increases. People who systematically engage in physical exercises and sports are less likely to get sick, and if they get sick, then in most cases they tolerate infectious diseases more easily. In trained people, blood sugar levels become more stable. It is known that with prolonged and hard muscle work, the amount of sugar in the blood decreases. In trained people, this decrease is not as sharp as in untrained people. In people who are not accustomed to physical labor, with increased muscular work, urine output is sometimes disturbed. In trained people, the work of the kidneys better adapts to changing conditions, and the metabolic products formed during increased physical activity are removed from the body in a timely manner.

Thus, we see that physical culture and sports have a positive effect not only on the muscles, but also on other organs, improving and improving their work.

To be healthy, strong, enduring and versatile person, you need to constantly and systematically engage in various types of physical exercises and sports. About some of them, the most common and most accessible to everyone, we will briefly describe here.

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How do muscles grow in the body?

During resistance exercise, muscles increase in size, known as muscle hypertrophy. Muscle hypertrophy occurs when the fibers in the muscles are damaged. The body repairs damaged fibers by joining them together, thereby increasing muscle mass and size. Some research suggests that satellite cell activation may determine how fast a person's muscles grow.

Hormones such as testosterone, human growth hormone, and insulin also play an important role in muscle development and repair. These hormones:

increase protein synthesis;
inhibit protein breakdown;
stimulate anabolic hormones;
increase tissue growth.

Strength and resistance exercises help release growth hormone from the pituitary gland, stimulate testosterone production, and improve muscle sensitivity to testosterone.

Muscle growth in men and women

Although studies show that both men and women can build muscle through strength training, women tend to build muscle more slowly than men.

Other factors also play a role in muscle growth. People who have large muscle mass will experience rapid and noticeable changes in their muscles. Hormonal levels, age and body size also play a role. It should also be noted that when the body builds muscle, the rate at which it does so slows down.

Muscle Building Exercises

People build muscle at different rates, but the chances of building muscle increase significantly if the exercise is consistent and long-term, and the person gets enough rest.

The best type of exercise for building muscle is strength training, although cardio is also beneficial.

Power training

It will take several weeks or months of exercise to notice muscle changes. Adults should engage in exercises that involve all major muscle groups at least twice a week.

Examples of strength training include:

lifting free loads;
use of stationary weighing machines;
resistance exercises;
body exercises, including push-ups and squats.

Some research suggests that one set of 12 heavy weights can be just as effective as 3 sets of lighter weights, especially in the early stages of exercise.

Strength training is also beneficial for older adults to prevent injury and aid in recovery.

Cardio exercises

Aerobic exercise, or cardio exercise, benefits the human heart and respiratory system.

Cardio exercise is vital to overall health, with the recommendation that adults engage in at least 150 minutes of moderate intensity or 75 minutes of vigorous aerobic activity each week.

While some people believe that aerobic exercise doesn't build muscle, recent research disproves this. Regular exercise can help muscle growth and function, which can reduce the risk of injury. Researchers believe that 30-45 minutes of aerobic exercise 4-5 days a week is essential for optimal muscle building.

Rest and muscle growth

Rest plays an integral role in muscle growth. Insufficient rest reduces the ability to recover and increases the risk of injury. According to experts, strength training should not be done on the same muscle group for 2 consecutive days.

Sufficient sleep is also important for the muscle growth process. Studies show that insufficient sleep reduces protein synthesis, promotes muscle loss and reduces muscle recovery.

Reducing stress can also help with muscle growth, as hormones released during periods of stress have a negative effect on skeletal muscle.

Diet and muscle building

A balanced and healthy diet is key to maintaining good health. When it comes to building muscle, protein intake is especially important. It is recommended to consume 0.8 grams of protein per kilogram of body weight per day.

The timing of protein intake also matters. Researchers believe that 20g of protein taken during or immediately after exercise helps stimulate muscle protein synthesis, reduces protein breakdown, and leads to efficient muscle recovery.

Protein Sources:

meat;
fish;
eggs;
milk and cheese;
soybeans and tofu;
beans and lentils;
nuts;
seeds.

Warm up and stretch your muscles for 5-10 minutes before doing strength exercises;
Start with a light weight and gradually increase the weight or resistance level;
Perform exercises using correct form, breathing techniques and controlled movement.

In the early stages, there may be some soreness and muscle fatigue after exercise. It is recommended that people always consult a doctor before embarking on strength training.

Literature

Petrella J. K. et al. Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis //Journal of applied physiology. - 2008. - T. 104. - No. 6. - S. 1736-1742.
Wolfe B. L., Lemura L. M., Cole P. J. Quantitative analysis of single-vs. multiple-set programs in resistance training //The Journal of Strength & Conditioning Research. - 2004. - T. 18. - No. 1. - S. 35-47.
Konopka A. R., Harber M. P. Skeletal muscle hypertrophy after aerobic exercise training //Exercise and sport sciences reviews. - 2014. - T. 42. - No. 2. - P. 53.
Dattilo M. et al. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis //Medical hypotheses. - 2011. - T. 77. - No. 2. - S. 220-222.
Tipton K. D. et al. (ed.). Nutritional coaching strategy to modulate training efficiency. – Karger, 2013.

A certain supply of adipose tissue is necessary for a person, but health falls if fat accumulates more than the allowable one. The habit of women for this position is to lose weight with the help of a diet, but with low activity, it does not achieve the planned result. Sedentary work requires a strict diet, the willpower for which not all women have enough. Effective measures to resolve the situation are physical exercises.

Diets lead to the removal of extra pounds, and also deprive the body of essential vitamins, trace elements and amino acids. Therefore, after a diet in women, zhor begins. The body requires nutrients, in the absence of physical activity, girls gain weight again. To break out of the vicious circle need to play sports.

But it is impossible to deprive the daily diet of attention, both a set of exercises for losing weight at home and proper nutrition are necessary. Dietary modifications, added by sports, will allow you to lose body weight faster. You don't have to go on a diet Follow these simple nutritional guidelines:

Eliminate muffin-based products: white bread, confectionery, pies, pasta;
Remove the fried side dish from the diet; instead of frying, it is better to boil the meat;
Eat vegetables, fruits, dairy products;
The last possible meal is 2 hours before bedtime. Don't eat at night!
Watch your water intake, the norm is 2-2.5 liters;
Sit down to eat when you're hungry.

Weight loss comes from a lack of calories for energy for intense exercise. With increasing intensity, energy costs increase, at low intensity, the consumption is 4-5 calories per minute, with an increase in load, calorie consumption reaches 10-12 calories per minute.

To cause a calorie deficit, you can not eat fatty, sweet foods, as well as foods rich in carbohydrates: rich bread, pasta, confectionery.

To lose 1 kg, you need to burn 8000 kcal with sports. Beginners are advised to choose less intense loads, the desire to lose weight earlier, to exercise more will lead to injury to muscles and ligaments. The most effective exercises are for the legs and buttocks, these muscles consume the most energy. Less effective workouts for burning fat are for the muscles of the back, chest, after the shoulders and arms. The load of the abdominal muscles last consumes the least amount of calories.

To lose extra pounds faster, run more, squat, swim and walk.

Do more than 30-40 minutes of aerobic exercise a day, 3-4 times a week. Initially, the body consumes carbohydrate stores from the pericellular fluid, blood, and liver. Only after half an hour they come to an end, the body is taken for the fat cells of the internal organs and subcutaneous tissue. Therefore, with a duration less than the specified time, physical exercises are useless for weight loss.

Effective classes are held with the maximum permitted intensity, the upper limit of the load is determined by the "working" heart rate.

The maximum number of beats per minute for each age is according to the equation: 200 minus your age, but this figure is when doing exercises for weight loss at home.

For example, if the age is 40 years, the maximum number of heartbeats is 160 beats. Then the optimal workout for burning fat falls on the interval from 104 to 136 strokes. If the number of beats does not reach this segment, increase the load, if the pulse exceeds the norm, reduce the intensity. By counting the number of strokes, control the load.

A set of exercises for weight loss at home requires fulfillment of a number of rules:

Do sports no earlier than an hour after eating and 3 hours before a meal;
Resting between sets, do not sit, walk, it is better to do light gymnastics;
During classes, you can not get drunk, it is permissible to take a sip, quench your thirst after playing sports;
Breathe deeply, inhale with increasing effort, exhale with a decrease in load;
Exercises for weight loss at home should take at least an hour, 3-4 times a week.

Warm-up for a quality workout

Before playing sports, warm up, perform rotational movements with your legs, pelvis, shoulders, legs, back and arms, keep straight. While standing, twist the body to the right and left, tilt, swing the legs forward, to the sides and back. Knead the neck, hands and feet with rotational movements.

Exercises

For women suffering from excessive body weight, the simplest physical activities are suitable - running and walking. Start with a light walk, gradually increase the time from 20 to 45 minutes. To improve performance, replace simple steps with quick sports ones. Then move on to jogging. Increase the distance for jogging once a week or two by 10%, guided by well-being and heart rate.

To play sports without leaving home, get sports simulators. Let's analyze several options:, exercise bike, rowing machine and. The first two load only the legs, the last one distributes the load evenly over the body. Also, the elliptical trainer requires a lot of effort. The rowing machine pumps the muscles of the back, arms, abdominals, loads the legs less. On the rowing machine should be engaged for uniform development of the body.

Simplified push-ups

They differ from men's in that you rest your knees on the floor in the initial position, but also keep your back straight, and do not extend your elbows far to the sides during push-ups. Perform 10-15 push-ups for 2 sets.

Push ups

While lying down, keep your back straight, do not bend.
Place your palms at shoulder level, while pushing your elbows as close to the body as possible.
Only 10 push-ups in 1-2 sets.

Simplified Bridge

It differs from the classic bridge in that you rest on the floor with your shoulders, and not with your arms, spread your arms to the sides. Perform 15-20 movements.

Bridge

Lie on your back, resting your feet and hands on the floor, raise your pelvis as high as possible. Make 15-20 movements.

Board

Take an emphasis lying down, but do not rest on the floor with your palms, but with your elbows, put your forearms parallel to each other, keep your body straight.
The task is to stand like this for 90 seconds, if it’s hard, bring the time gradually.

"Squat" for triceps

Sit on the edge of a chair, bench, sofa, put your legs forward.
Leaning on your hands, lower the body from the chair forward, the weight of the body will fall completely on your hands.
The task is to lower and raise the body, training the triceps of the shoulder, straighten your arms at the top point, and almost touch the floor with your pelvis at the bottom point.
Do only 10-15 movements in 1-2 sets.

Dog

Get on all fours, lift your bent leg back and up.
First 15 times for one leg, then for the other.

inverted caterpillar

Lying on your back, simultaneously raise straight legs and arms, lifting your shoulder blades off the floor.
Carefully return to the starting position.
Do only 10 times in 1-2 sets.

Hanging over the floor

Option 1: Lying on your back, raise your legs 20-30 cm above the floor, tear your shoulder blades off the floor too, put your hands on your forehead. Hold your legs and chest for 60 seconds.
Option 2: Similar to the previous one, but performed lying on the stomach. Lift your legs and chest off the floor, put your hands on the back of your head, hold them for one minute.

Bike

The exercise is performed lying on your back, lift your bent legs and pull them to your stomach.

Imagine that you are riding a bicycle, throwing one leg forward, then the other along a circular path.
Move your feet for a minute.

Side lunges

Stand straight, throwing one leg to the side, sit down deeply, touch your back leg with the opposite hand, keep your back straight.
Do 15-20 lunges for each leg.

Squats

For proper execution, it is better to practice standing sideways to the mirror.

Make sure that your back is straight, your hips are parallel to the floor in a squat, do not spread your knees.
Do 25-30 squats for 2 sets.

Jump lunges

Lunge forward with your back knee off the floor.
In the jump, change legs, and then also in the jump, change to the starting position.
Do 20 lunges for each leg, 2 sets.

Burpee exercise

Squat down deeply, rest your hands on the floor, jumping slightly, throw both legs back to take the emphasis lying down without getting up from the squat.
After pushing off with your feet, quickly pull your legs under you.
Perform movements 20 times in 2 sets.

Eagle pose

Stand up straight, spread your arms to the sides, clench your palms into fists, and show with your thumb that everything is “ok” with you.
After turning your hand so that your thumb is facing the floor, keep your hands parallel to the floor for 2 minutes.

Wide squat

Put your legs wider than your shoulders, spreading your knees to the sides, do deep squats.
Perform a total of 20 squats.

Overlap jump

Standing on the floor, keep your hands down, jumping high, hit your ass with your heels, and touch the back of your head with your hands.
Saddle 20-30 jumps.

tuck jump

Standing straight, keep your hands at the waist, jumping high, press your knees to your stomach, and touch the front of your lower leg with your hands.
Perform 20-30 jumps.

Hitch - finish the exercises correctly

Gradually, with the help of inclinations, rotational movements in the joints of the arms, legs, reduce the intensity of physical exercises. The hitch will distribute the blood evenly throughout the body, and the stagnation of blood is dangerous with varicose veins. To improve the effects of playing sports, walk around the house, take a walk down the street.

Training planning

The training plan must be built on the basis of body weight, with severe obesity, high physical activity is impossible, with normal overweight, you can increase the load to almost normal limits. For this need to calculate body mass index, it is equal to body weight (in kilograms) divided by the square of height (in meters). The optimal figure for women is 21, for men - 23, the normal figure for any gender should not exceed 25.

You should start playing sports with 3-4 workouts per week, for weight loss 45-60 minutes at a time. Effective workouts should alternate aerobic exercise (running, exercise bike) 2 times a week and 2 times strength training (abs, squats and others described here).

With a normal body mass index for a week, the intensity should be brought to the number of movements and approaches described in the article. With overweight up to half of the above amount, the complex can be fully performed in a month. When obese, it is better to train in the gym, and not at home, since such a body weight is accompanied by various diseases. In this case, a permanent observation by a professional doctor and trainer.

How much can you drop

Many people dream of losing up to 10 kilograms in the first month, but this can be harmful to the body. The optimal rate of weight loss per month is 2-3% of body weight. In the first month, the results can be more than modest, instead of losing weight, you can find its increase, all due to muscle building.

Muscle weighs several times more than fat, so the waist and hips quickly decrease, and body weight falls slowly. For weight loss, a normal goal is to lose in the first month from about 2-3 kg (at a weight of 60 kg) to 5-7 (at a weight of 100 kg).

The female figure, due to a number of natural reasons, has much more problem areas than the male figure.

It's no secret that girls often have a much harder time in the fight for a slender body.

Problem areas in women include the waist, abdomen, hips, calves, and breasts.

It is somewhat easier for men, however, they also actively train these parts of the body with the help of special exercises.

You can correct the figure both in the gym and at home. To achieve the maximum result, an integrated approach is required with training of the whole body, but with an emphasis on problem areas.

Body shaping exercises have been developed for a long time and are actively used by fitness instructors and athletes around the world.

Before any workout, it is important to prepare the body, conduct an active warm-up.

For warming up, exercises with a regular rope are well suited. A few minutes of intense jumping rope will help warm up the muscles and tune in to the lesson. In the fitness club, you can use an exercise bike or a treadmill.

For example, for one session, you can choose exercises on the stomach and upper body (arms, chest), or, on the contrary, on the stomach and lower body (thighs, buttocks).

For the correct grouping of exercises, you should adhere to the following recommendations:

legs require special attention, it is not recommended to train them with another muscle group in one session,
it is better to break the exercises into different workouts shoulders, chest and forearm, back.

Exercises with own weight and fitball:

The exercise involves the muscles of the thighs and buttocks and the abdominal muscles, the leg raise can be done in three projections, involving all the muscles of the thigh.

Lie on your side, put your hand under your head, bending at the elbow, the second arm is bent at the elbow rests on the floor.
The leg is in a straight position, the lifts must be performed at an average pace.

Leg swings back and up

This exercise engages the muscles of the thighs, buttocks and back of the thigh.

Get on all fours, bend your arms at the elbows at 90 degrees to the body, knees are also in the 90-degree position, back is straight.
Raise your leg up in a bent position, while you should push your heel up - into the ceiling.

This exercise can be supplemented with leg weights, however, it is worth considering that their use is contraindicated for girls with venous diseases.

Lifting the pelvis from a prone position, legs bent

Working out the buttocks, muscles of the back of the thigh, abdominal muscles.

Lie on your back, stretch your arms straight out to the sides perpendicular to the body.
The legs are bent at the knees and spaced shoulder-width apart.
Raise the pelvis so that a straight line is formed from the shoulders to the knees.

To complicate the exercise, you can bring your knees together when lifting the body - this gives a greater load on the buttocks and involves the hips.

Butt lift - feet on fitball

This exercise targets the glutes, hamstrings, abs, and calves.

MINI VIDEO

Lie on the floor, put your feet on the fitball so that your knees and pelvis form an acute angle.
We raise the pelvis up, while holding the ball with our feet, the body should form a straight line from the shoulders to the knees.
Hold for a second and return to the starting position.

Pumping the press legs bent at the knees lie on the fitball

We lie down on the floor, hands behind the head, legs bent at the knees at an angle of 90 degrees, the heels lie on the fitball slightly apart.
We raise the body up on the exhale, linger for two seconds - exhale, lower the body to the floor.

Press sitting on a fitball

The abdominal muscles and abs work.

We sit on the fitball from the edge, legs bent at the knees at 90 degrees, spaced shoulder-width apart, rest on the floor.
Put your hands behind your head, lower your body onto the ball. We do lifts of the body while inhaling, while exhaling we lower the body, keep the balance.

Side lunges with leg raises

The muscles of the buttocks and thighs, as well as the quadriceps are involved.

MINI VIDEO

We stand up straight, perform a leg lunge to the side on the rise, raise the leg to the chest, return to the starting position.

The muscles of the press, abdominal, gluteal, quadriceps, biceps of the thigh are involved.

Starting position standing straight, feet slightly shoulder width apart.
We shift the weight to one leg, and the second we take a step back towards the supporting leg.
We sit down on the supporting leg so that the thigh is parallel to the floor.
We return the leg to its original position, do a squat and repeat the exercise on the other leg.

Wide squats on the inguinal muscle - plie

The emphasis is on the muscles of the inner thigh.

We spread our legs wide, turn our socks 120 degrees, the back is straight.
We sit down, the hips should be parallel to the floor, the knees are apart, we strain the abdominal muscles to support a straight back, the pelvis is not retracted.
When returning to the starting position, tighten the buttocks.

The exercise can be performed with weights, for this we take the weight with both hands, while squatting it remains in front and looks down.

Squats

The gluteal muscles and hips work, and the abdominal muscles are also involved.

We stand straight with our legs wider than our shoulders, squat while inhaling - emphasis on the heels, knees should not go beyond the toes of the feet, buttocks are taken back, the back is straight tilted forward.
The deeper you squat, the better the muscles of the buttocks are worked out, we pause in the squat.
Returning on exhalation to the original position, we do not fully get up, repeat the exercise.

Fitball push-ups

Exercise, in addition to the muscles of the arms and abdominals, involves all the muscles of the body, forcing you to keep balance.

We become in a position as with ordinary push-ups, the ball under the shins.
We do push-ups.

Pulling the knees to the stomach on the fitball

The muscles of the hands, abdominal, abdominal muscles, as well as the gluteal muscles are involved.

MINI INSTRUCTIONS

The starting position of the body, as in push-ups, the feet are extended and lie on the ball.
Arms are straight at a 90 degree angle to the body.
We press our knees to the stomach (it is necessary to maintain balance), then we take our legs back, straightening them to their original position.

Lifting the body on a fitball - steeple

This exercise will be difficult for beginners, it is worth starting to perform it after working with the ball. The muscles of the whole body are involved.

We become in a position, as in push-ups - arms are straight, legs are straight - the center of the ball is under the knees.
Raise the pelvis up so that straight lines of the back and legs are formed. Then we slowly lower ourselves to the starting position.

Nutrition during body shaping

Proper nutrition is half the success in the fight for a beautiful figure. It is no coincidence that professional bodybuilders, especially when preparing for competitions, carefully monitor their diet and do not allow themselves sweet, salty, fried foods, replacing them with protein and fresh vegetables.

Contrary to the expectations of many, strict diets and fasting will not help you lose weight at all. In most cases, by causing stress in the body, they contribute not only to the return of seemingly lost kilograms, but also to the set of additional weight.

Women, unlike men, burn more fat and less proteins and carbohydrates during training. This is due to the peculiarities of the nervous and hormonal systems.

There is one more nuance - in girls, the percentage of fat in the body is much higher, including intramuscular fat, and the female body consumes it more actively.

Given these features of the female body, we can give a clear recommendation for nutrition - reduce carbohydrate intake in favor of fat.

Such nutrition will help not only create a dream figure, but also strengthen the heart, stabilize the hormonal system.

The female body competently distributes fats and gets new strength for exercise.

Girls who adhere to a low-carbohydrate diet can train more intensively, which means they will quickly form a beautiful and slender figure.

Those who prefer low-fat diets should keep in mind that there is a high probability of a decrease in the production of sex hormones, which will certainly affect the appearance of the female breast. Simply put, it will begin to decrease.

Thus, if you decide to change yourself, reduce the consumption of starchy foods (pasta, bread, potatoes, rice), sugar in favor of: