Beautiful and simple Mushroom applique. Templates can be obtained for free. Details in my post here.
I am glad to welcome you to my blog. In the summer heat, swimming in the river or in the sea saves us. Do you feel comfortable arriving there? After giving birth, I felt some discomfort, but whatever, I just tried to avoid revealing swimsuits and crowded beaches. Sound familiar? Let's pump our complexes into muscles? Let's talk today about which exercises for a toned body are most effective.
I will make you happy right away. In the first week of training, the body becomes toned! What's the secret? Physical activity gives a powerful rush of blood, which means oxygen to all cells. And just in the first week - 10 days, the most noticeable tightening effect is achieved, no matter what exercises you do.
I wasn’t fat, on the contrary, my weight after giving birth was 44 kg, but I looked puny, had no butt, my lower abdomen stuck out, and I’m generally silent about my posture. Every acquaintance said, “Oh my God, you’re so skinny, is that possible,” etc. I decided to tighten my body so that both the skin and muscles would become toned. But since I had a baby and very little time for myself, I needed a super quick but effective workout, 5 minutes. And I found such a system for myself. Just 3 exercises that will allow you to tighten and bring your body into divine shape. I printed out the calendar - a motivator and controller, which you will find below, and started working strictly according to the schedule. After a month, my body not only became toned, but my abs became visible.
Plank
The main thing in the plank is to hold your whole body correctly. The back should be straight. We bend our arms at the elbows. If you get into the starting position and it’s easy for you to stand like that, then you’re doing something wrong. The plank pumps up all the muscles of the body at once (back, abs, legs, buttocks, arms). The plank will also improve your posture and muscle tone throughout the body.
Push ups
The secret of proper push-ups is simple: take a plank pose with your arms outstretched and lower your body as low as possible. An important rule of push-ups is that your legs, back and pelvis should remain in a straight line. Slowly return our beautiful body to its original position. Does everything seem simple and easy in words? Let's try this exercise in action.
Training program for a beautiful figure
We present to you a strength training program that will help girls make their bodies elastic, beautiful, tone their muscles, and men increase their muscle mass and strength significantly.
An important rule: you must practice it for at least 1 year, that is, you must train without passes (absenteeism), regularly 3 days a week .
Actually, any other training programs that exist in principle offer the same requirements (sometimes fewer, sometimes more training days per week), because when we don’t train, the body has no need to maintain muscle tone or increase muscle size.
Muscles, just like the brain, require a lot of energy for the body (about 20% of all energy comes from their maintenance), which is why it is not profitable for the body to maintain them, and if possible (in the absence of muscle stress), they decrease in size .
The program contains strength exercises, which give elasticity and tone to the body, while aerobic exercises are aimed at losing excess weight. Therefore, determine for yourself what is more important to you: muscle tone (growth), or just a slim figure, with a minimum optimal percentage of fat .
Training program for a beautiful and slim figure
Training program for girls and boys on body elasticity and strength
A total of 3 training days per week (for example, Monday, Wednesday, Friday)
Monday
- Back squat 4x8
- Hyperextension 4x15 (can be carried with a weight of 5-10 kg)
- Barbell/dumbbell bench press 3x12
- Dumbbell flyes lying on a 4x8 bench
- Vertical row in a 3x12 block machine
- Standing barbell curl (straight bar) for biceps 4x8
- Bench crunches 2x50
Wednesday
- Deadlift wide leg position (sumo) 3x12
- Lying leg extensions in a 4x12 machine
- Incline barbell/dumbbell press at an upward angle 4x8
- Barbell press up 3x12
- Press to the bottom in a 4x8 block machine
- Pull-ups on the bar (with the help of a partner) 3x12
- Press crunches 2x50
Friday
- Squats with a barbell on the shoulders 4x8
- Lunges with barbell on shoulders 3x12
- Barbell/dumbbell bench press on a horizontal bench 3x12
- Lying leg curls in a 4x12 machine
- Dips/bench 4x8
- Seated dumbbell biceps curl 4x8
- Raising straight legs while hanging on the bar 4x15
warm up in the gym :
- Light (air) squats
- Rolling joints
- Push-ups/pull-ups without weight
- Light jog (3-4 minutes)
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2019 The general takes 10-15 minutes on average . Next, you should proceed directly to the warm-up before performing working (main) approaches in the strength exercise.
Warming up in strength exercises before the main approaches prevents the occurrence of injuries that can easily be obtained by performing the working weight without warming it up, that is, with “cold” muscles, ligaments and tendons.
Warm up as follows: the weight on the bar/simulator is gradually increased, in increments of 20-30% , and the closer the weight comes to the worker, the smaller the step becomes.
An effective exercise for the pectoral muscles
For example, you want to perform squats with a barbell weighing 80 kg, 4 sets of 8 repetitions. So the warm-up approaches will look like this:
- Empty bar (usually 20 kg) – 15 reps
- 40kg barbell – 12 reps
- 60kg barbell – 10 reps
- 70kg barbell – 8 reps
The warm-up is over , the muscles, ligaments and tendons are warmed up and ready for working approaches.
- Barbell weighing 80 kg (working weight) – 4 sets of 8 reps
Also try not to get too tired during the warm-up approaches; the essence of the warm-up, as already mentioned, is to warm up the working muscles and joints, so do not overdo it (especially important for those involved in powerlifting!), so that you have the strength to perform the main approaches in strength exercises.
The fundamental difference in the training program between men and women will be the number of repetitions in strength exercises, as well as the cyclicity of the lower part training.
We recommend that all girls increase the number of repetitions in the above training program by 10-20%, because multi-repetition approaches are, firstly, safe, since the working weight is light, and secondly, they tone (pumps) the target muscles well.
Back strength exercise
Also, all girls who care about their health should base their workouts on the menstrual cycle, that is, in the first two weeks after menstruation you put a good load on your legs, the other two weeks we reduce the load on the lower part. You can read more about the features of women's training in this article.
For men, we recommend periodically “climbing” heavy weights, that is, performing exercises for 2-4 repetitions . It is this kind of strength training that very powerfully stimulates the growth of muscle mass and strength.
Regardless of gender, you should maintain cycling , that is, alternating between light, medium and hard workouts, to avoid symptoms of overtraining.
Light workouts are training days in which the main (basic) exercises are performed 12 times, medium exercises 8 times and heavy exercises 4 or less. Accordingly, for girls, it is more appropriate to increase this figure by 10-20% .
Strengthening the hip and back muscles
To perform this exercise, get on all fours. This is our starting position. We extend our left leg and keep it as straight as possible and as straight as possible. At the same time, extend your right arm forward. We also try to keep our hand level and straight. We freeze in this position. We return to the starting position. We change the arm and leg.
Forewarned is forearmed
The main task is not to waste the potential given by nature, preserve the body’s resources, support the natural functions of the dermis and stimulate the regeneration process of its cells. For these purposes you need:
- maintain proper nutrition, lead an active lifestyle and give up bad habits;
- avoid the negative effects of direct sunlight using accessories (wide-brimmed hats, sunglasses, umbrellas) and cosmetics containing physical and chemical filters;
- for each skin type, use care that provides its needs for the necessary elements, promoting the production of building tissue elements;
- apply medical and cosmetological methods to more effectively influence the deep layers of skin and muscles.
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Squats
The main rule of squats is balance. The starting position of the legs is shoulder-width apart; you need to rest on your entire foot. There is no need to stand on your toes or heels. In this exercise, the main thing is to rest your legs evenly on the entire foot. To do a squat correctly, imagine that there is a chair behind you that you need to sit on. Slowly we begin to squat, make sure that your knees do not go beyond your feet, they should be at the same level. Keep your back straight. Stretch your arms forward to help maintain balance. Crouching, we rise to the starting position slowly.
Heavy artillery
Unfortunately, it is not always possible to cope with age-related changes on your own, but modern cosmetology has stepped far forward and maintaining youth with the support of specialists is quite possible. In most cases, massage, laser, microcurrent, light or ultrasound are used to increase the elasticity and firmness of the skin. The action of such procedures is aimed at restoring the main components of connective tissue, for example, fibroblasts responsible for the production of proteins. With an integrated approach and a combination of various technologies, techniques and drugs, the maximum rejuvenating effect is achieved. It is worth noting that this method is not universal and has a number of health-related limitations, so it is very important to first consult a doctor and contact only qualified cosmetologists.
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Press
Starting position for this exercise. You need to lie on your back. We bend our legs at the knees and raise them. We put our hands on our knees. Slowly raise your leg and reach for it with your hand. We return to the starting position slowly. And repeat the same for the other leg. The right hand touches the right knee and the left hand touches the left.
Abs and buttocks
Starting position for this exercise. We lean on our arms and legs, creating a triangle with our body above the floor. Slowly raise your right leg as high as possible. The leg should be straight, do not bend it. Lower your leg slowly; while lowering your leg, try to touch the tip of your nose with your knee. We return to the starting position. And we do the same with the other leg.
Waist
Starting position for this exercise. We approach the wall and press our backs against it. Feet shoulder-width apart, knees slightly bent. We clasp our hands at chest level, or you can take the ball in your hands. We move our hands slowly from side to side, trying to reach the back. The back should be straight, the shoulder blades pressed against the wall.
Exercise plan for 4 weeks
First week
Plank – 2 minutes, all other exercises 1 minute. We finish again with a plank for 2 minutes. Break between exercises 10 seconds.
Second week
Here we begin to alternate exercises.
Day 1 – plank 3 minutes, press 3 minutes and squat 3 minutes. Break between exercises 15 seconds.
Day 2 - waist - 3 minutes, push-ups - 3 minutes, abs and buttocks - 3 minutes. Break between exercises 15 seconds.
We alternate days, first and second. And so on until Sunday. Sunday is a day off.
Third week
Same as the first one
How to maintain youth
A careful and attentive attitude towards your health, adherence to simple rules, such as giving up bad habits, a varied diet, active rest, adherence to a sleep schedule, and well-chosen cosmetics are the key to beautiful skin. How to make the skin elastic and taut if metamorphosis has already begun?
First of all, let's talk about methods available at home. Here creams and serums will come to the rescue, stimulating the production of collagen, elastin, hyaluronic acid and natural lipids. Such products tighten the weakened epidermis and make it more elastic. Energy masks based on vitamins help reduce the damage of free radicals and slow down oxidative processes.
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An excellent help is face building - a set of exercises for the facial muscles. This gymnastics can replace a facelift, correct its oval and strengthen the fibers of the dermis.
