Perfect figure for 2 weeks of exercise. Tight figure in a week. Why is it so possible to lose weight by the summer
Exercises to tighten the body in 2 weeks.
Summer is coming, the beach season is starting, but what if your body is not quite in the shape you would like it to be? The main thing is not to despair and start an emergency fitness course that will help tighten your muscles and make you slim and sexy.
The most important thing to start with is exercise, while you should not forget about proper nutrition, but in no case go on a diet. During active sports, a person consumes significantly more calories, so you need not limit yourself too much. Foods that contain protein and fats, as well as green vegetables, are best suited for food. Carbohydrates must be discarded, try to reduce their consumption gradually.
Foods that contain protein:
- Boiled chicken breast;
- Fish;
- Cottage cheese;
- Boiled eggs, namely protein.
There are many other foods that contain protein, this is not a complete list.
Now, as for the training itself. If you are an unprepared person, you need to start small. It is better to do fewer sets, but with the right technique to get the right muscle groups to work. Consider the most important women's problems: buttocks, back of the thigh, abdomen, chest and arms.
Squats are considered the best exercises for the muscles of the buttocks and the back surfaces of the reed. If you have the opportunity, squat with a barbell, but without weight. When performing this exercise, be sure to watch your knees, they should not go beyond your socks. Feet hip-width apart, back straight, slightly tilted. Throw the barbell over your shoulders and start squats to the parallel with the floor. Avoid bending in the back so as not to put a load on the spine. Do 25 squats for 3 sets. At the end of each set, hold down for 10 seconds, this will add even more effect.
Lunges are also an effective exercise for the gluteal muscles. If you have 2 kg dumbbells, that's just fine, take them in your hands. Feet hip-width apart, step back with your right foot, left foot remains in place, slightly bent. Arms along the body, strong hands. Slowly lower yourself down until your left thigh is parallel to the floor. The back is flat, straight. Do not tilt your body forward. Make sure that the knee of the left leg does not go beyond the toe. Do the exercise 15 times in 3 sets, at the end of each set, also linger for 10 seconds. Then change legs. For greater effect, when lowering, you can stretch your arms forward, at the same time your arms will swing.
Now let's move on to the press. To warm up, start in a prone position to tear off the shoulder blades from the floor, while watching the lower back, it should be pressed to the floor all the time. Gradually complicate the exercises by adding legs. Bend your legs at an angle of 90 degrees, while lifting the body, pull your knees to your chest and return them back. If the lower back comes off, reduce the slope. This exercise must be repeated 100 times.
Scissors are a very effective exercise for women. Lie on your back, hands behind your head, legs lift 90 degrees. Start lowering your right leg, while lifting your shoulder blades off the floor, try to reach the opposite knee with your right shoulder. Start doing at an easy pace, gradually increasing. Exercises must be done 30 times in 3 sets.
Also a good exercise for all the muscles of the press is twisting with lowering the legs. Lie on your back, hands behind your head, legs at an angle of 90 degrees, lower leg parallel to the floor, while lifting the body, straighten your legs as low as possible, linger a little in this position and return to the starting position. Repeat 20 times for 3 sets.
For chest exercises, various push-ups are the best. If you find it difficult to perform push-ups on weight with your whole body, you can put your feet on the floor and lower the body, while you need to raise it due to the muscles of the chest and arms. Try to do 10 reps for 3 sets.
All these simple exercises plus proper nutrition will help you tighten your figure in 2 weeks, and you will be completely ready for the beach season! The main thing is to practice 4-5 times a week for at least an hour and follow the technique of performing all exercises.
In just 2 weeks, you will get rid of 5 extra pounds, and even 5-6 centimeters in the hips and waist. And this will not be an ordinary power complex of exercises, but these will be static exercises.
This is one type of load. In general, there are 3 types of loads.
Dynamics is when, with the help of the right exercises, for example, when we squat, twist or lunge, in general, the load is power.
There is a complex with jumps - plyometry. About such exercises, which also do not take much time, and give excellent results, for an ideal figure at home. I will write about them later.
And there is static - when you linger in a certain position. And it is precisely the exercises for holding a certain position that are the most difficult, and therefore they are as effective as any other training.
A set of exercises for an ideal figure at home is the topic of the article today
And many more useful and effective for an ideal figure, you will find in the category how to lose weight fast .
A set of exercises for the perfect figure at home
1. Static lunges. Starting position standing. Squat down a little and lean forward deeply.
Make sure your knees don't go past your toes. From this position, take your left leg back, and slightly to the right, so that you can stand steadily.
Keep the weight of the body on the right leg, the pelvis is retracted slightly back, stretching the gluteal muscle.
In this position, you need to stand for 20 seconds to start, then you can increase it to 45 seconds. then change your leg. And repeat the same. Repeat for 2-4 sets.
Remember! Make sure that your knees do not go beyond the toe, otherwise, when doing the exercises, you will not get results, but problems with your knees.
2. Static tilts on one leg, or swallow. Starting position standing. Take your left leg back.
Standing on the right leg, lean forward, while pulling the pelvis back, as if stretching the gluteal muscles.
The head should be an extension of your body, looking ahead of you, and do not lower your head too low, and do not tilt it up. In this case, the supporting leg should be slightly bent.
Then the muscles of the buttocks and thighs are well tensed. Also stay in this position for 20-45 seconds, and 3 sets for each leg.
3. Starting position lying on your back. The legs are bent at the knees.
Focus on the right heel, and lift the left leg up. Inhale and as you exhale lift your pelvis as high as possible. And also hold this position for 20-45 seconds, and 3 sets for each leg.
And the closer the stop leg is, the easier it will be for you to do, so gradually try to move your leg away.
4. Sit on the floor, wrap your arms around yourself under bent knees, and lean back while rounding your back and pulling in your stomach.
Feet on your heels, then remove your hands to the sides, and stay in this position for 20-45 seconds. It will be difficult, but it's worth it. And this is the easiest way.
If you also lift a leg, then it will be even better, and if you raise two legs, then this will be the best result. Again, 3 sets. At the same time, make sure that the legs are slightly bent at the knees, then the press is better worked out.
5. Plank. The most common classic plank. Standing on your hands, legs straight, and arms at the elbows, it is better to bend a little so as not to injure the elbow joints. Also from 20-45 seconds, and 3 sets each.
This complex will take only 15 minutes, and the result will be as you get from daily grueling workouts in the gym.
You will even lose weight in waist and hips by at least 5 centimeters in 2 weeks, provided, of course, that you do them regularly, and if you do them both in the morning and in the evening, the result will be even better.
The main thing to remember is that whoever does, then with the result, and whoever does not, always complains that nothing will help him and all this is not true.
Truth. Check yourself. Good results for you.
Today you learned a set of exercises for an ideal figure at home, how to do it right. And how in 2 weeks, with the help of exercises, you can get rid of 5 extra pounds, and extra centimeters at the waist and hips.
And in the next article you will learn about useful products that contribute to female beauty, harmony, youth and health.
Beauty and youth, to you!
And you can watch another useful video that may be more suitable for you. Try, experiment, and you will get the result!
The coolest set of exercises for the perfect figure
Sport
Spring isn't just about changing your wardrobe. It's still the period of active preparation of the body for the summer season.
In the fight for the perfect body everyone pursues their own goals: someone wants to improve their health, but someone wants to meet the beach season slender and fit, so that they can put on a new bikini or favorite shorts without hesitation.
Here are 5 almost magical exercises, with the correct implementation of which, your body will soon be transformed.
Just 10 minutes every day, and in a month you will not recognize him.
Exercises for the perfect figure
1. Plank
The plank is a static exercise.
This means that you do not need to move during the exercise, just keep your body in the correct position. The plank is considered a basic exercise.
To do it correctly, follow the example shown in the figure above.
Lean on your elbows, forearms and forefoot. It is very important to keep your back perfectly straight. Try not to lower your waist so that your thigh line is parallel to the floor.
If you don't have difficulty doing a plank, that's odd to say the least. You should feel tension in almost every part of your body: back muscles, abdomen, front thighs, and arm muscles.
2. Push-ups (push up exercise)
Push-ups are another exercise in which literally all the major muscles are involved.
Through this exercise, you strengthen your body.
Do it on a flat floor.
Fix body position: n and with outstretched straight arms hold the body for a few seconds, while also supporting a straight line of legs, back and buttocks.
Slowly lower your body by bending your elbows. Then, straightening your arms, also slowly return to the starting position. The most important thing is to always keep your back, buttocks and legs straight.
You must feel how the abdominal muscles, arm muscles, and also the front muscles of the thigh are tensed.
A set of exercises for a beautiful figure
3. Squats
Squats will help strengthen the muscles of the thighs, calf muscles, and also correct posture. In addition, this exercise will improve the overall tone of the body and help burn fat.
Stand with your feet shoulder-width apart or slightly wider. Stretch your arms in front of you and then proceed directly to the squats, keeping your head straight.
Try to do the exercise with your back as straight as possible. Lower your pelvis until your thighs are parallel to the floor (as far as possible).
4. Stance of a hunting dog
Return to the starting position as you would for a plank.
Pull in your stomach and simultaneously extend one leg and the opposite arm, while maintaining perfect balance.
Hold this position for at least a minute. Then slowly lower your arm and leg, repeat this exercise with the other leg and arm.
So-called hunting dog stance develops the gluteal muscles, abdominal muscles, as well as muscles in the lumbar region.
5. Exercises with lifting the hips from a prone position
Raising the hips from a prone position is an ideal exercise for the body.
Thanks to him, you can develop the gluteal muscles, hamstrings, as well as strengthen the muscles of the abdomen, back and hips.
Lie on your back, bend your legs at the knees. The foot should be completely on the floor, stretch your arms to the sides at an angle of 45 degrees in relation to the body.
Pull in the buttocks, lift the hips as high as possible. Hold your body in this position for a few seconds. Then slowly lower your pelvis and repeat the exercise again.
This program, which includes 5 basic exercises, consists of two workouts. Perform the exercises for 4 weeks in the following sequence, paying attention to the time for each type of exercise:
Workout 1:
1 minute plank
1 minute push-ups
2 minutes - squats
1 minute - hunting dog stance
1 minute - lifting the hips from a prone position
1 minute plank
1 minute push-ups
2 minutes - squats
* The break between exercises should be 10 seconds.
Workout 2:
3 minutes - plank
3 minutes - hunting dog stance
3 minutes - lifting the hips from a prone position
1 minute push-ups
* The break between exercises should be 15 seconds.
Perform a set of these exercises 6 times a week in the following sequence:
* Make the seventh day a day off.
Week 1:
Day 1: workout 1
Day 2: workout 2
Day 3: workout 1
Day 4: workout 2
Day 5: workout 1
Day 6: workout 2
Day 7: day off
Week 2:
Day 1: workout 2
Day 2: workout 1
Day 3: workout 2
Day 4: workout 1
Day 5: workout 2
Day 6: workout 1
Day 7: day off
After you have completed the second week, return to the week 1 exercise rotation again.
The results will not be long in coming. After 4 weeks you will not recognize your body.
*It is worth adding that the effectiveness of these exercises will increase significantly when performed in combination with the right diet.
Express - weight loss - an effective thing, it will help you quickly put yourself in order for the upcoming vacation or just the beach season. How to choose the right and most importantly - painless option for the body - we read in our material.
As a rule, such methods are skeptical. It is believed that she quickly lost weight - she quickly gained weight again. Doing everything wisely, without starvation and fainting, you will get a good result, but at the same time you need to be able to maintain this result. So, I WANT to choose the most optimal program that will help you achieve your goal and keep your weight exactly as much as you want.
Let's start with psychological correction. Constant stress and worries not only spoil our days and mood, but adversely affect health and figure. promotes the production of the hormone cartisol, which accumulates in the abdomen. You can starve yourself as much as you want, but the result will be minimal. Therefore, remove from your mind all dissatisfaction with yourself, small worries at work and focus on how you will like yourself in a couple of weeks and you will be able to defile uninhibitedly along the beach.
The second step is exercise. Every coach will tell you that the fastest fat burner will be in the pool. Spend one hour three times a week: swimming, running in the water, massage of the abdomen and “ears” at the waist (while in the water, fold your hands into the castle and start making quick up and down movements near the abdomen and other problem areas).
Now the diet itself. Remember: that products should be healthy, dietary and at the same time nutritious. You need energy to keep up with your normal lifestyle and exercise.
Start day 1 of your express weight loss program with 2-3 eggs for breakfast, unlimited raw vegetables and fruits throughout the day.
2nd day: 450-550 g of cottage cheese with low-fat sour cream and 1 liter of kefir.
3rd day: 1 liter of kefir, 1 liter of juice, fruits and vegetables in unlimited quantities.
4th day: 500 g of chicken breast or fish, 1 liter of kefir.
The 5th day should consist entirely of vegetables and fruits.
6th day: 400-500 g of cottage cheese with low-fat sour cream and 1 liter of kefir
Day 7: Unlimited fruits and raw vegetables
Day 8: 300 g chicken, 1 egg, vegetable salad in any quantity
9th day: fruits in unlimited quantities, 150 g of beef, salad of tomatoes and cucumbers with vegetable oil in unlimited quantities.
10th day: 150 g of fish, 2 slices of rye bread, salad of tomatoes and cucumbers with vegetable oil in unlimited quantities and 0.5 liters of kefir
Day 11: 2 eggs, 150 g beef, 4 slices of rye bread, vegetable salad, 0.5 liters of kefir
Day 12: 1 liter of kefir, as many fruits and vegetables as you like
Day 13: 300 g chicken, vegetable salad in any quantity, 2 eggs
Day 14: 4 boiled potatoes, fruits in any quantity, 1 liter of kefir
The start of such a diet, of course, harsh, but effective, and if you set out to lose weight in such a short time, you will have to endure a little. During the diet, drink plenty of mineral water and green tea. Also, allow yourself small : once every two days, allow yourself 100 g of your favorite dessert or other dish. This will help you more easily transfer the diet and after it ends, do not break loose on desserts and high-calorie foods that you love.
Probably, after a long winter, every woman needs to lose a few extra pounds in order to approach the summer in great shape. We have prepared a unique program for you to get in great summer shape, it includes a two-week diet and a set of exercises for weight loss.
Perfect body in just 2 weeks - a unique technique:
Two-week diet for an ideal figure:
General rules: 2-3 liters of water per day, increased physical activity, daily consumption of fat-burning drinks, avoiding foods high in carbohydrates.
1st day: in the morning you need to eat scrambled eggs from two eggs, fruits and vegetables can be eaten during the day in any quantity, try not to eat after 18 hours.
2nd day: during it is necessary to eat only 500 grams of fat-free cottage cheese mixed with an apple or sour cream, you can drink one liter of kefir.
3rd day: during it is necessary to drink one liter of kefir, fruits and vegetables can be consumed in any quantity.
4th day: half a kilo of white fish fillet, one liter of kefir, some stewed vegetables.
5th day: fasting day on kefir and apples.
6th day: during the day you should eat 500 grams of fat-free cottage cheese with not too fatty sour cream, you can drink up to 1 liter of kefir.
7th day: vegetables in any quantity, processed and fresh.
8th day: for breakfast, scrambled eggs from 3 egg whites, 300-400 grams of chicken breast, vegetable salads.
9th day: unloading day on apples.
10th day: 200 grams of fish, vegetable salads, half a liter of kefir.
11th day: scrambled eggs from two eggs, vegetable salads, half a liter of kefir.
12th day: kefir, vegetables and fruits without restrictions.
13th day: 300 grams of chicken breast, coleslaw, a liter of kefir.
14th day: unloading day on the water.
Gymnastics to strengthen muscles, develop flexibility and lose weight (only 10-15 minutes a day!)
Do the following exercises daily:
1. 60 accented tilts to the sides (left, right, forward, back).
2. 40 twists on the floor (abs exercise).
3. 40 accentuated slow turns of the body (strengthening and development of the oblique abdominal muscles).
4. 30 squats (development of the muscles of the legs, buttocks and muscles of the stabilizers).