7 days of fitness: effective exercises for the whole week

Exercises for 7 days. A set of exercises for 7 days!

This program is designed for 2 months; over time, you can increase the number of repetitions to a level that is comfortable for you. At the same time, we do not forget to eat properly and drink 2-2.5 liters of clean water per day.

1 day: 1. press. 2 sets of 35. 2. squats. 3 sets of 30. 3. Raising dumbbells in front of you: 3 Sets of 10 times. The same exercise can be done with one dumbbell. 4. raising legs in a lying position. 3 sets of 25.

Day 2: 1. push-ups. 3 sets of 10 times.

2. bringing dumbbells overhead: do this exercise while standing, four Sets of 10 times; 3. jumping rope. 5 minutes. 4. squats with dumbbells: four Sets of 15-30 times; 5. lunges with dumbbells: four Sets of 10-12 reps.

Day 3: On the third day of training, take a break and rest.

Day 4: 1. press. 3 to 30. 2. push-ups. 3 to 15. 3. plank – lying position. 1.5 minutes. 4. lifting dumbbells for biceps: do 4 Sets of 10-12 times.

Day 5: On the fifth day of training, take a break and rest.

Day 6: 1. plank – lying position. 1.5 minutes. 2. Calf raises with dumbbells in your hands: do five sets of 20-40 reps. Thus, if you have enough physical strength, you can do this exercise with a backpack with weights or perform the exercise on one leg. 3. raising the legs in a lying position. 3 times 25.

Day 7: 1. push-ups: put your feet on the sofa. Do 3 sets of 10 times. In this case, perform the first approach to failure. The break between Sets should be 1 minute; 2. press. 3 times 20. 3. squats with dumbbells: do seven sets of 10-20 times;

Attention: the break between all specified exercises, except those where the break time is indicated, is three minutes.

Everyday training program for beginners

It is important for beginning athletes to learn the technique of performing exercises and develop neuromuscular communication, so they should train with “light” weights, that is, the athlete should always have 5-7 repetitions left when he completes a set. Let's say you can do 20 repetitions with 50kg, and 10 with 60kg, so you take 50kg and do 12-15 repetitions so that you can concentrate on technique, and not on lifting the weight at any cost. Since the athlete does not reach muscle “failure,” he can afford to train every day, due to which the nervous connection between the brain and muscles is significantly improved, so such an athlete can already afford such complex training schemes as the “ Ukrainian School ” . By the way, the modernized first phase of this program can be an excellent scheme for beginners:

Military press – 5 sets of 12-15 reps Bench press – 5 sets of 12-15 reps Deadlift – 5 sets of 20 reps Barbell rows – 5 sets of 15 reps Barbell squats – 5 sets of 15 reps Reverse hyperextension – 5 sets of 15 reps

What exercises should you do to lose 10 kg at home in 7 days? Diet "water and porridge"

The system is one of the tough ones that allows you to lose 10 kg in a week at home. Severe weight gain can cause stress. Then, first of all, you need to put your nervous system in order, then start correcting your figure.

Often when we are nervous, we start eating without even noticing it. We eat everything we come across, flour, fat, fast food. A friend of mine found herself in this situation. A program she learned about from a magazine helped her regain her previous weight. The diet was based on clean water and cereals. As practice has shown, it is possible to lose excess weight quickly on porridge.

The first day is to prepare the body for cleansing. We drink only clean water all day, we can’t eat anything. The following days we eat only porridge: buckwheat, rice, millet, wheat. They need to be cooked in water without salt. The healthiest porridge is uncooked. This food is prepared in the evening. The cereal is poured with low-calorie yogurt or kefir and allowed to brew overnight in the refrigerator. The cereal swells and does not require cooking. This method is suitable for buckwheat and rice.

In the morning, before breakfast, be sure to drink a glass of warm water. 10 kg will go away quickly without harm to health. To avoid gaining it again, continue to drink water and have cereal for breakfast in the morning, gradually adding your usual foods. The kilograms will no longer return because your nutrition will be correct. The results will amaze you, your friends will envy you.

This is a very good, effective method that will not cause harm to the body. Losing 10 kg in a week without effort will not be possible. If you want to be slim, make every effort.

Diet Cindy Crawford 7 days 7 kg and exercises. What can you eat

The Cindy Crawford diet is a soup system for losing weight. As a result of eating this dish, fats are burned in problem areas. It is not difficult to prepare the soup yourself at home. It is advisable to eat a fresh dish, so you need to cook it every day or every other day. To avoid overeating, you should eat small portions. And the last meal should be a maximum of 3 hours before going to bed.

In addition to soup, you can eat the following foods during the diet:

At the same time, you should avoid harmful foods. These include: sweets, salt, baked goods, bread, starchy vegetables such as potatoes, corn, squash, pumpkin, bananas, grapes.

Exercise for a firm butt in 7 days. Squats

The most effective exercise for the buttocks. It is important to remember that if you do it incorrectly you will not achieve results. Therefore, actions should be performed strictly according to the rules.

Stand straight, place your feet shoulder-width apart, and extend your arms in front of you. Without lifting your heels off the floor, do a squat and immediately return to the starting position. To achieve results in a week, you need to do 4 sets of 20 times three times a day. Of course, in the first days you will feel very tired legs and muscle pain, to prevent this, use the advice of a trainer.

Strength block of home training program

Push ups

This is a universal exercise for pumping up the triceps and pectoral muscles. Try to immediately perform push-ups correctly: your elbows are at an angle of 45 degrees, your abs and buttocks are tense, and your body is a straight line.

If you cannot perform a full push-up while lying down, place your feet on your knees. It happens that it is difficult for you to do push-ups on your feet, but too easy on your knees. In this case, perform as many push-ups as you can with the correct technique, and then move on to your knees.

In push-ups with wide arms, the emphasis shifts to the pectoral muscles, and the triceps receive less load.

Reverse push-ups

This exercise also helps work the triceps and pectoral muscles. Turn your back to a static support, such as a chair, place your hands on it with your fingers facing you and do push-ups.

You can bend your legs at an angle of 90 degrees or straighten them completely, the latter option is more difficult. Try to lower yourself until your shoulders are parallel to the floor. But don’t overdo it with depth: it could result in injury.

Standing dumbbell swings

This exercise allows you to work your middle deltoids. Spread your arms, slightly bend your elbows, do not raise your shoulders.

If you don’t have dumbbells (small dumbbells cost about 200–300 rubles, set ones are more expensive, but you can buy them second-hand), take one and a half or two liter bottles of water. Of course, this is a small weight, but it will be enough for a start.

Bent-over dumbbell raises

This exercise engages the posterior deltoid muscles. Take dumbbells or water bottles, bend over so that your body is almost parallel to the floor, bend your elbows slightly and spread your arms.

Dumbbell up press

Take dumbbells or water bottles in your hands, bend your elbows, lift the dumbbells slightly above shoulder level and turn your palms away from you - this is the starting position. From it you squeeze the dumbbells up and lower them back.

Bent-over dumbbell row

This exercise works the latissimus dorsi muscles. Take a dumbbell or a water bottle, find a stable and long enough support, such as two chairs standing next to each other.

Take the weight in your right hand, go to the support, place your left leg bent at the knee and your left hand on it. Lower your hand with the weight down, and then pull it towards your belt, feeling how your back muscles tighten.

You don’t have to put one leg on the support, but simply lean on your hand. The main thing is to tilt your body well. The closer to parallel with the floor, the better the latissimus dorsi muscles are loaded. Otherwise, more load is placed on the rear deltoid muscles.

Squats

Squats work well on the front of the thighs and gluteal muscles. Try to squat deeply, but at the same time keep your back straight, do not lift your heels off the floor, and spread your knees. Turn your toes 45 degrees.

Lunges in place

Lunges also work the gluteal muscles and quadriceps well. It is more convenient to perform them on the spot at home. Take a step forward, touch the floor with the knee of your back leg and return to the starting position.

The angle at the knee of the front leg should be 90 degrees. Make sure that your knee does not extend beyond your toe.

Single leg pelvic lift

This exercise works the gluteal muscles well. Lie on the floor on your back, bend one leg at the knee and place it on the heel, straighten the other. Raise and lower your pelvis, feeling your gluteal muscles tighten. Then switch legs.

Raising the pelvis with support on the bench

Another exercise to activate the gluteal muscles. Rest your shoulders on a sofa or chair, bend your knees, place your feet on the floor. Raise your pelvis so that your body is parallel to the floor, and then lower yourself.

Lifting the body

This is a popular and effective exercise for working the rectus abdominis muscle. Lie on the floor, place your legs bent at the knees on a raised platform. Select the height so that the angle at the knee is 90 degrees. Perform the exercise by raising and lowering your body.

Lying leg raise

This exercise works the lower part of the rectus abdominis muscle. Lie on the floor on your back, raise your legs and bend your knees at an angle of 90 degrees - this is the starting position. Lift your pelvis off the floor and lift your legs up, then lower back down to the starting position and repeat.

Plank

Stand in a lying position, with your hands directly under your shoulders. Tighten your abs and buttocks so that your body is extended in one line. Hold this position for the specified amount of time. The photo above shows two positions: on the left is a regular plank, on the right is a side plank. You can combine them.

How to improve your eyesight in 7 days 9 exercises. How to improve your eyesight in 7 days: 9 simple exercises

The exercise is as follows. In an open space (that is, outdoors), during daylight hours, we select an object for study. It is most convenient to use some kind of well-readable inscription for this purpose, since a clear font has a contrasting border and easily differentiates the picture into “readable” and “unreadable”. Having selected an object, we move away from it to a distance exceeding the distance of free readability of the inscription by one or two meters.

That is, we stand so that the image is blurred just enough so as not to be readable, but briefly appears from the myopic haze after each blink. After this, we begin to blink, looking at the sign and focusing our attention on the glimpse that appears after each blink. We try to read the inscription at the moment of such a glimpse. After the glimpse of “acute” vision has disappeared and the picture has become foggy, we blink again and again try to read the inscription. And so on. The exercise can be performed for an hour, and the objects can be changed for variety. On the first day of training, blinking should be done literally every second, but soon the glimpse of “acute” vision will noticeably increase, which will allow you to move on to the next exercises.

Exercises for weight loss for 7 days. 1 Physical activity for quick weight loss

Rules for training in the gym for girls

Schedule for beginners

Most trainers suggest that beginners immediately start working on a split training program - working only 1-2 muscle groups in each workout. But such a program is more suitable not for beginners, but for those who already have general training and need to pump each muscle group separately, do more exercises on lagging muscles.

For beginner girls, a training program that works the entire body at each gym session, 3 times a week, will work better.

If you have such a work schedule that you cannot always go to the gym on the same schedule, then it is much more convenient to do exercises for all muscle groups at each workout. Then it won’t turn out that you missed one of the workouts during the week and, as a result, did not train your legs or back even once in 7 days. This is especially true for girls during menstruation, when due to pain it is simply physically impossible to go to the gym to train.

It is best if you train with a break of one day. For example, three days a week: Monday-Wednesday-Friday or Tuesday-Thursday-Saturday. But if your schedule doesn’t allow it and you have the strength, then sometimes you can do two workouts in a row.

How to lose weight in 10 days by 7 kg exercises. Shock diet “Lose 7-10 kg in a week!”

Protein diet for weight loss by 5 kg

A protein diet gives excellent results in terms of losing 10 kg in 10 days, since it allows you not only to lose weight, but also to maintain muscle tone

A protein diet gives excellent results in terms of losing 10 kg in 10 days, since it allows you not only to lose weight, but also to maintain muscle tone. At the same time, consuming proteins provides quick and long-lasting satiety.

The mechanism of action of protein weight loss methods is based on an almost complete rejection of carbohydrates and maximum protein consumption. At the same time, the nutrition is quite varied, rich in many substances necessary for the body, and also quickly gives visible results without the risk of regaining lost kilograms.

A protein diet for losing weight by 10 kg is based on the following rules:

• complex carbohydrates included in the diet can be consumed until 14:00, it is best if it is buckwheat or oatmeal in an amount of no more than 7 tbsp. l. in a day;
• meals should be 6 times a day with breaks of 2–3 hours;
• Fats should not be used when cooking, and their permissible daily intake is 35 g, which is 2 tbsp. l. vegetable oil for seasoning prepared dishes;
• To improve the taste, only lemon juice or balsamic vinegar can be used as seasonings.

A feature of any such weight loss system is that the consumption of large quantities of protein must necessarily be combined with increased energy expenditure, that is, with active physical activity.

Following all of these recommendations will allow you to quickly lose weight, forming a beautiful silhouette of a figure with sculpted muscles and toned skin.

Sample menu

To lose 10 kg on a protein diet, it usually takes from 1 to 4 weeks, depending on the amount of excess body weight and the characteristics of the body. In this case, the menu is offered for 7 days, and it should be repeated as many times as necessary to achieve the goal.

Monday:

• 7:00 – any fermented milk drink or milk;
• 10:00 – 150 g of rice porridge;
• 13:00 – 200 g of lean meat (veal);
• 16:00 – 200 g of chopped vegetables;
• 19:00 – 2 eggs, 250 g fish;
• 2 hours before bedtime – 1 glass of fresh juice (citrus or apple).

Tuesday:

• To lose 10 kg on a protein diet, it usually takes from 1 to 4 weeks, depending on the amount of excess body weight and the characteristics of the body 7:00 - coffee or tea (can be with milk);
• 10:00 – cottage cheese (150 g);
• 13:00 – half a chicken breast, 150 g buckwheat;
• 16:00 – vegetable cutting (200 g);
• 19:00 – omelet (2 eggs), fish (150 g);
• 2 hours before bedtime – 1 glass of fresh juice (fruit or vegetable).

Wednesday:

• 7:00 – cocoa with milk;
• 10:00 – fish (200 g);
• 13:00 – rice or buckwheat (150 g), seafood (100 g);
• 16:00 – vegetable stew with rice (200 g);
• 19:00 – scrambled eggs (2 eggs), lean meat (150 g);
• 2 hours before bedtime – 1 glass of fresh juice (fruit or vegetable).

Thursday:

• 7:00 – fruit or vegetable broth;
• 10:00 – 1 breast;
• 13:00 – rice and vegetable soup, 1 slice of rye bread;
• 16:00 – vegetable cutting (200 g);
• 19:00 – fish (200 g), 2 eggs;
• 2 hours before bedtime – 2 apples.

Friday:

• 7:00 – kefir, 1 cracker;
• 10:00 – vegetable stew with rice (200 g);
• 13:00 – 2 potatoes, fish (150 g);
• 16:00 – cottage cheese (200 g);
• 19:00 – 100 g lamb, 2 eggs;
• 2 hours before bedtime – vegetables (200 g).

Saturday:

• 7:00 – any drink;
• 10:00 – 1 cracker (bread), 2 eggs;
• 13:00 – buckwheat (150 g), meat (100 g);
• 16:00 – vegetable cutting (200 g);
• 19:00 – fish (200 g), cottage cheese (150 g);
• 2 hours before bedtime – any fermented milk drink.

Sunday:

• 7:00 – any fermented milk drink or milk;
• 10:00 – fish (200 g), tomato juice;
• 13:00 – rice (150 g), lean meat (150 g);
• 16:00 – vegetable cutting (200 g);
• 19:00 – omelette, 2 apples;
• 2 hours before bedtime – 1 glass of fresh juice (orange or carrot).

In the specified diet, you can change dishes to ones of equal value in group and calorie content. But in the afternoon it is recommended to eat only vegetables and protein foods. If for some reason you cannot lose weight on protein foods of animal origin, you can use an equally effective vegetarian weight loss system.

Workout 6 days a week

Training program for all muscle groups 6 days a week.

Warning! If you are recovering for a long time, do not use this program often, otherwise you may end up overtraining...

This workout is designed for strong and resilient people, this training program qualitatively works all muscle groups, and after a few weeks you will already notice the results, the main thing is to rest a lot and eat well.

Weekly training schedule:

Monday. Exercises for hips and quadriceps.

1. Squats with a barbell on the back. 6 sets of 10 times.
2. Scissor squats. Perform eight 5 10 times.
3. Squats performed with wide legs. 5 sets of 8 reps.
4. Exercises on the simulator for bending and extending the legs. Perform 5 sets of 10 repetitions.
5. Deadlift on straight legs. Perform 6 sets of 8 times.
6. Snatch pull. Perform 5 sets of 8 times.
7. Bent-overs with a barbell while standing. Perform 5 sets of 10 repetitions.

Tuesday. Exercises for the deltoid muscles.

1. Bent-over rows using a wide grip (loads the rear deltoids). Perform 5 sets of 10 times.
2. Dumbbell raises in an inclined position. Perform 3-4 sets of 10 times.
3. Seated dumbbell or barbell press. Perform 3-4 approaches up to 10 times.
4. Raising dumbbells to the sides. Perform 3-4 approaches 10 times.
5. French press (dumbbell press from behind the head). Perform 5 sets of 10 times
6. Seated dumbbell press. 3-4 sets of 10 times.
7. Kettlebell row to the chin (loads the shoulder muscles). Perform 5 approaches up to 10 times.
8. Pulling dumbbells forward. . Perform 3-4 approaches 10 times.

Wednesday. Exercises for shins, calves, abs.

1. Barbell or dumbbell calf raises. Perform 5 sets of 10-50 repetitions until burning occurs.
2. Barbell or dumbbell calf raises with a partner. Perform 5 sets to failure.
3. Calf raises on the machine. Perform 5 sets of 15 or more times.
4. Calf raises on a leg press machine. Perform 5 sets of 15 or more times.
5. Lifting on the abdominal machine with weights. Perform 5 sets of six or more times.
6. Raising legs while hanging on the bar. Perform 5 sets to failure.
7. Crunches on a horizontal block. Perform 3-4 approaches until failure.

Thursday. Back exercises.

1. Pull-ups on a horizontal bar with weights. Perform 5 sets of 10 times.
2. Pull on the upper block to the chest with an L-shaped adapter. Perform 5 sets of 10 repetitions.
3. Pull on the upper block with a wide adapter to the back of the head. Perform 3-4 sets of 10 repetitions.
4. Bent-over barbell row. Perform 3-4 sets of 10 repetitions.
5. Bent-over dumbbell row. Perform 3-4 approaches 15 times, on each hand.
6. Row on a vertical block to the waist. Perform 3-4 approaches 10 times.
7. Pullover. Perform 4 sets to failure.

Friday. Exercises for the chest muscles.

1. Bench press on an incline bench. Perform 5 sets of 15 repetitions.
2. Incline dumbbell press. Perform 3-4 approaches 15 times, on each hand.
3. Bent dumbbell curls at chest level. Perform 3 sets of 10-15 times..
4. Wide grip bench press from a lying position. Perform 3-4 approaches 10-15 times.
5. Dumbbell press from a lying position. Perform 3-4 approaches 10-15 times.
6. Lying dumbbell flyes. Perform 3 sets of 10-15 times.
7. Reduction of forearms on the machine. Perform 4 sets to failure.

Saturday. Exercises for arm muscles.

1. Barbell curls for biceps. Perform 5 sets of 10-15 repetitions.
2. Lifting dumbbells for biceps. Perform 3-4 approaches 10-15 times.
3. Lifting dumbbells for biceps from a sitting position on an incline bench. Perform 3-4 approaches 10-15 times.
4. French overhead press. Perform 3 sets of 10 times.
5. French bench press. Perform 3 sets of 10 times.
6. French dumbbell press from a seated position. Perform 3 sets of 10 times.
7. Pull on the block to the back of the head. Perform 4 sets to failure.

Sunday is rest.

After training, do a cool down, stretch the whole body, and don’t forget about proper nutrition.

What exercises should you do to lose weight at home in 7 days? Effective diets for weight loss

You urgently need to fit into a beautiful dress, and you don’t know where to put a few extra pounds, pay attention to your diet. From an excess of calories and lack of exercise, new centimeters quickly appear on the waist. If you are already wondering how you can lose weight in a week, then it’s time for emergency weight loss. You will have to limit your menu to get a slim figure quickly.

What weight loss diets are most effective?

• Emergency weight loss of 10 kg is possible on a kefir diet. It is popular because it is considered beneficial for intestinal microflora. You can diversify the menu on the first day with jacket potatoes, on the second day with cottage cheese, on the third day with fruits, on the fourth day with boiled chicken breast, and on the fifth day with vegetables. Make the sixth day a fasting day and drink only mineral water. On the seventh day, in addition to kefir, add a small amount of fruit to the menu.
• If you don’t know where to quickly put the extra 7 kg, the buckwheat diet for weight loss is suitable for you. This is a filling, low-calorie product that helps you get rid of hunger. The menu for the week consists only of cereals without additives. You can diversify the menu with low-fat kefir, and by the end of the week with a few pieces of prunes. The advantage of the diet is that it has almost no contraindications and the diet is suitable even for people with stomach disorders.

Is it easier for you to lose weight following a certain menu? We offer an approximate diet for a week that will quickly help you lose 7 kg.

People who have willpower and an irresistible desire to finish what they started can try a quick “skinny diet”; it can actually help you lose up to 7 kg in a week. This is a European weight loss system designed for a low-calorie menu.

The menu is designed for seven days:

• 1 liter of fresh milk, herbal tea, mineral water.
• 200 g low-fat cottage cheese, unsweetened natural juice.
• Mineral water.
• Unsweetened juice and 4 potatoes, boiled in their jackets.
• 5 apples, water.
• Boiled chicken breast without salt (small piece), 800 ml juice.
• 1 liter of kefir.

An oatmeal diet for weight loss will help you quickly get rid of 3 kilograms and cleanse yourself of cholesterol and free radicals. Before starting a diet, you must first cleanse the body of toxins and toxins with boiled rice. To do this, prepare a kind of jelly from 4 tbsp. cereals from a liter of water. The liquid cannot be strained. The resulting mixture should be drunk and nothing should be consumed for 5 hours. After the cleansing procedure, the nutrition menu should consist of oatmeal. You can snack on a small amount of fruit, except grapes and bananas.

Weight loss diets are prohibited for pregnant and lactating women. Only proper balanced nutrition will help you quickly get rid of several kilograms without harming the health of mother and baby.

Please note that a diet for losing weight on one product can be followed for no longer than a week, following the instructions, otherwise the body will begin to malfunction. But you can quickly lose a few centimeters in volume. In addition to the oatmeal and buckwheat diet for weight loss, cucumber, cottage cheese and carrot are considered popular foods.